Looking to start a power lifting program

[nebis]

Hi guys I am seeking more info on power lifting. I understand you can still gain great mass from this .. I am also looking to compete locally in the future. I am looking for any suggestions or good articles/programs available to read.

[l0stsheep]

I think it will be hard to find articles on here that deal with powerlifting, as we deal mainly with bodybuilding. The only thing I have read that deals with this is from a Q and A with the prez a while back:

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Question: I can bench press around 340 touch and go, but for competition, I have to do a pause press, and I need to increase my pause press by 25 pounds in a month and a half if I can. I can pause press 320 right now, and I need 340-345 by April 20 what should I do ??? It is a workout that my coach gives me usually sets of 5 or 4 around 80 to 65 percent of my max

Answer: The Routine I am going to give you is not a bodybuilding routine. It is meant to increase your one rep max. So this is a power lifting routine. Right now your goal is a bigger bench therefore everything you do must go toward this goal. Also this same routine can be applied to your squat.

1) Cut chest training back to 1 every 6-7 days.

2) Train bench press first in your session. with a layout similar to this.
Set 1- 8reps at 60% 1rm (currently that would be 60% of 325)
Set 2- 8reps 65% 1rm
Set 3- 6reps 70% 1rm
Set 4- 5reps 80% 1rm
Set 5- 3reps 90% 1rm
Set 6- 3reps 90% 1rm
Set 7- 3reps 90% 1rm
Set 8- Rep out 55% 1rm

*Attempt to increase your starting point by 2.5% to the nearest 5lbs rounded up or down accordingly.

Do military Presses 3 sets for 8 reps
Do close grip barbell presses 3 sets for 6-8reps.

Your done... go home and eat!

3) Keep training sessions intense but short. Give your self 2.5 minutes rest between light sets and up to but no more than 5 mins rest on heavy sets.

4) Stop all the training you read about in BFS and other publications towel benches, incline benches, chains on the bar, and etc. This is off season training your "pre-contest".

5)Make sure that you are fully recouped between workouts!

Listen, your full concentration has to be on increasing your bench, I cannot stress this enough! You need to eat eat eat ! Or this will not work. Read my article titled "So you want to be huge " Then follow my get big diet"

This workout just plain works for increasing the one rep max and It was taught to me by a man who broke basically all of the power lifting records in Minnesota.

This will get you to your goal easy!



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Some members participate in powerlifting. Hopefully they can give their advice.

[Growth In Motion]

Just began myself. Some points you need to know:

Try training the 5x5 (5 set x 5 reps) for the big three lifts

You need to train the assistor muscles(keep it heavy)

Dont bench more than once a week. You can train the assistors in the same week as you benched, but dont do the same weights on bench

Dont always go super heavy every session. This will only make you lose strength. So keep varying the weights

Pyramid up!

Test for strength gains around about every two months or so

For more info, you can post in Boka's, Gaui7's or my journal whenever you like. Move your head down a few inches or my link

[Boka]

There are numorous ways to approach powerlifting. In most respects it doesnt matter if you use a percentage program, West Side, 5X5 or anything esle as long as that program creates results for you.

In short focus on the BIG 3:

Deadlift
Bench Press
Squat

And their respective assistance ecercises. Also doing other large compound movements doesn't hurt.

On a last note do not forget to train your body's core muscles they are the ones that need to support you when you with the weights that you will be lifting. A weak core is bound to lead to poor lifts and injuries.

Hope this was of some help.

[Reidar]

www.westside-barbell.com

Study. Now.

I can post my routine if you'd like.

[nebis]

Thats great guys exactly what I was after thank you so much