I want to start powerlifting....

[Smitty]

I was sleepless last night, flipping through the channels, and I saw some powerlifting competitions. Man, I'm impressed!

As soon as I get back from Basic Training, I wanna at least give it a shot.

Do we have anyone who's knowledgeable on powerlifting to give me a plan to follow when I get back?

[UseoForce]

I wish you luck. I'd reccommend looking into some powerlifting forums. All of us here will help as much as we can, but I'm no powerlifter and I don't think you will find many online here.

I do strength train, though, so if you have some specific questions, myself and many other people here would be glad to help!

[Smitty]

I was gonna find powerlifting forums. But I've found alot of people are also on steroids and train freaky times. I really don't have that. I go to school, I have my martial arts to do. Besides, my Sensei told me when I started bodybuilding he'd beat me senseless if he ever caught me on steroids.

I figured this might be a better place to start.

By the way, am I the only one who's Sensei is either psychic or an expert stalker?

[Samuel]

Power lifting eh, Cool. I still strengh train along with my new found Wado-Ryu study and I plan on combining the two to help me on my way.

I have a DVD of some finnish power lifter, scary stuff.

Steroid use though, your best staying away from that, for that stuff to do more harm then good you need a team of 20 doctors watching you everyday and take it in moderation, And thats just for health matters, not Powerlifting.

We have a local 'meathead' club down at the bottom of town where all the people play around with steroids and drink raw eggs go, standing next to one of those guys, scary, and damn impressive, but you just know that their balls are shrinking from all that anabolic steriod use heh

I saw this one guy, He was obviously one of those "one rep max bench press" dudes. He had the largest upper body every, and yet small legs was hilarious watching him sit down on the bench. Sit his little matchstick legs down, then let the mass of upperbody just lurch down heh.

[Sohan]

I have been a competitive powerlifter and have a 1625 total at 198 to my credit, both drug-free. Won several state and regional championships and competed in a few drug-free nationals in the 80's and 90's before the equipment craze began artificially inflating totals. If you have specific questions, perhaps I can help.

As far as getting started, the first thing you should do is get a subscription to Powerlifting USA. It's the bible for powerlifting here in the US.

With respect,

Sohan

[Smitty]

I have been a competitive powerlifter and have a 1625 total at 198 to my credit, both drug-free. Won several state and regional championships and competed in a few drug-free nationals in the 80's and 90's before the equipment craze began artificially inflating totals. If you have specific questions, perhaps I can help.

As far as getting started, the first thing you should do is get a subscription to Powerlifting USA. It's the bible for powerlifting here in the US.

With respect,

Sohan

Thanks.

From what I've been able to tell, the sport revolves around the deadlift, squat, and bench press, and maxing them out. I've heard a 5x5 program is best for beginners, using a single day each week for that lift and supporting muscle. From what I can gather, a routine would look something like this :

Monday:

Squat 5x5

Front Squat 3x8-10

Glute-Ham Raises 3x8-10

Calf Raises 3-4 sets to failure

Wednesday:

Barbell Bench Press 5x5

Dumbell Bench Press 2x8-10

Close Grip Bench 3x5

Tricep Push Downs 2x10

Friday:

Deadlift 5x5

Barbell Rows 3x6-8

Hyperextentions 3x 10-15

Barbell Curls 5x5

How close is that to a workable beginner routine? I'm not sure, but I think the opposing muscles should be worked on the same day. I got that routine off of bodybuilding.com , but something about that doesn't seem right. Maybe it's the bodybuilding knowledge I have that's different from powerlifting.

[Sohan]

I have been a competitive powerlifter and have a 1625 total at 198 to my credit, both drug-free. Won several state and regional championships and competed in a few drug-free nationals in the 80's and 90's before the equipment craze began artificially inflating totals. If you have specific questions, perhaps I can help.

As far as getting started, the first thing you should do is get a subscription to Powerlifting USA. It's the bible for powerlifting here in the US.

With respect,

Sohan

Thanks.

From what I've been able to tell, the sport revolves around the deadlift, squat, and bench press, and maxing them out. I've heard a 5x5 program is best for beginners, using a single day each week for that lift and supporting muscle. From what I can gather, a routine would look something like this :

Monday:

Squat 5x5

Front Squat 3x8-10

Glute-Ham Raises 3x8-10

Calf Raises 3-4 sets to failure

Wednesday:

Barbell Bench Press 5x5

Dumbell Bench Press 2x8-10

Close Grip Bench 3x5

Tricep Push Downs 2x10

Friday:

Deadlift 5x5

Barbell Rows 3x6-8

Hyperextentions 3x 10-15

Barbell Curls 5x5

How close is that to a workable beginner routine? I'm not sure, but I think the opposing muscles should be worked on the same day. I got that routine off of bodybuilding.com , but something about that doesn't seem right. Maybe it's the bodybuilding knowledge I have that's different from powerlifting.

I'd throw out the front squats, dumbbell work and close grips and add barbell shoulder presses, if at all. I got my best gains on just bench and tri pushdowns. I looked better, though, with a more complete routine. I also wouldn't do barbell rows or hyperextensions on deadlift day. Too much. Stick to some pulldowns or chins and maybe some seated rows. Also, if you're young, you should bench and squat twice per week. Squat lighter with more reps on deadlift day, nothing too strenuous, just to warm up for deadlifts. Bench heavy one day, a little lighter (not too much) the next time.

Don't train like a bodybuilder if you want to get strong. Learn to use knee wraps and get a powerlifting belt and a lifting suit. You need to keep things simple and intense, train on a cycle, and set yourself to peak at a particular date. 5 x5 all the time will get you stale. You need to have a period of higher reps, then decrease reps and sets to develop your peak. Shoot for a meet in your area or just set a date and get a buddy and plan an impromptu powerlifting trial.

With respect,

Sohan

[Smitty]

Ok, so here's what I got thus far.

Monday:

Barbell Bench Press

Tricep Push Downs

Military Press

Wednesday:

Squat

Deadlift

Barbell Curls

Chins

Thursday:

Barbell Bench Press

Tricep Push Downs

Military Press

Friday:

Squat

Glute-Ham Raises

Calf Raises

Though I don't yet have a rep scheme. I think I know what you're saying about "You need to have a period of higher reps, then decrease reps and sets to develop your peak". I should, for a squat, say, do 60% of my 1RM for the first week, second week 65% of 8 reps, ect? I'm sure my math is off there, just an example.

[Sohan]

I made a few adjustments:

Monday:

Barbell Bench Press (Heavy)

Military Press

Tricep Push Downs

Wednesday:

Squat (Heavy)

Glute-Ham Raises

Calf Raises

Thursday:

Barbell Bench Press (Light)

Military Press

Tricep Push Downs

Friday:

Squat (Light)

Deadlift

Chins

Barbell Curls

Set up a 8 week cycle like this for your power movements:

Week 1: After warmup, 4 sets of 8

Week 2: 3 sets of 8

Week 3: 5 sets of 5

Week 4: 4 sets of 5

Week 5: 4 sets of 4

Week 6: 3 sets of 4

Week 7: 3 sets of 3

Week 8: Warmup to 50% of max, then work singles every 10-20 lbs to 1 rep max

All assistance work should be between 6 and 8 reps for no more than 3 sets. Cut out assistance work after week 5. Rest up to 5-6 minutes or more between power movement sets, assistance work can be 3-5 minutes. Experiment to see what works for you, but this gives you a pretty good idea. You can cycle longer or shorter, but 6-12 weeks is pretty much a norm.

Definitely give your body a week or two of higher reps after your max week to recover and remember that what you have in your plan can be affected by other variables occurring in your life, so if you're really feeling good one day, give a max a try! But don't max too often or you'll get stale.

With respect,

Sohan

[Smitty]

I'll definately start that before I leave. I have 2 weeks before I leave for basic training, so I'll see how it works out for me.

5 minutes between power sets and 3 between assistance sets? Why so long? That's an aweful long time.

Anyway, thanks for all your help. I appreciate it.