Powerlifter in my dreams! Intro...

[NatashaNailedIt]

Hi guys!

I'm a noob here but life is better off of the sidelines and in the game. So, here goes nothing...

I am a 41 years young mama of 3. Fairly new to lifting heavy (I'm on month 14 consecutive). Started lifting heavy last year after an injury prevented me from completing a half marathon (yep, retired runner ☺) started out with a beginner's 5 day split and immediately became addicted! Due to my competitive spirit in January of this year I decided to start training seriously with the hopes of competing eventually.

Here's where I'm at (1RM belted & wrapped):
225# back squat
135# bench
255# deadlift

I've been following Stronglifts5X5 for 12 weeks and have seen some great progress!!! But I'm ready to take it to the next level. I don't have a coach because I'm a highly motivated and disciplined gal! But realize I will probably eventually need one

Any advice on a program I should consider following next?

Thanks so much!!!!! So glad to be amongst so many inspiring athletes

 

[Docd187123]

Nice intro and welcome to the darkside....PLing

You have very respectable numbers for where you're at. Congrats. I'm no fan of strong lifts. It's a plagiarized version of starting strength. Once you stall on the novice gains I would switch up to something like the Texas Method, block periodization like Mike Tuscherer has, maybe a 5/3/1 template or come up with something on your own if programming interests you.

My advice is to pick a meet 6months to 1yr out. Sign up for it now. This way you'll have an end goal in sight and work harder in the interim. I just finished my first powerlifting meet a few weeks ago and am addicted to it. Already thinking ahead to the next one. Good luck

 

[NatashaNailedIt]

Nice intro and welcome to the darkside....PLing

You have very respectable numbers for where you're at. Congrats. I'm no fan of strong lifts. It's a plagiarized version of starting strength. Once you stall on the novice gains I would switch up to something like the Texas Method, block periodization like Mike Tuscherer has, maybe a 5/3/1 template or come up with something on your own if programming interests you.

My advice is to pick a meet 6months to 1yr out. Sign up for it now. This way you'll have an end goal in sight and work harder in the interim. I just finished my first powerlifting meet a few weeks ago and am addicted to it. Already thinking ahead to the next one. Good luck

Thank you so much for the advice and information! Yes, you are right. I just need to bite the bullet and register for a meet. I will look into the programs you recommend. Oh, and I see there is a new members section for intros. I will head over there and say hello too...new people...geesh. ;-)

 

[Docd187123]

There are a couple other good guys here willing to help. MastersPowers, Powerlifter89, MGH, Weighted Chin-up, Romaleos, Ruckin, and several others.

A few considerations:

Do you expect to compete raw or geared? If raw, raw modern or raw classic (former allows wraps and the latter does not in my fed at least), and which fed do you prefer?

I did RPS fed my first meet but they're still pretty new and up and coming. Very good people running it though...Gene Rychaileck (spelling?) and his wife. I also competed raw classic but might switch to raw modern at some point n

 

[NatashaNailedIt]

Is GH considered geared? I do like that. But as natural as possible. Past 3 months have been natural and I've had great progress. My right knee likes support so wraps for sure! I need to do a bit more research about the different meets and requirements of each. I have been studying requirements of each movement and working on those. Adequate squat depth being my most recent victory

 

[Docd187123]

By geared I meant using squat and deadlift suits and bench shirts. Gear as equipment not AAS.

Also don't skimp on working in the commands. For instance, you cannot begin to bench after unracking until you receive the bench command, once you pause on the chest you cannot press until you receive the press command, and once you lockout you cannot rack the bar until you receive the rack command. Don't have to do it in training all the time but as you get closer to a meet date you do want to work on these so they're second nature to you. Being red lighted for a technical miscue sucks especially if you otherwise nailed the lift.

Congrats on the recent victory. Make sure the crease of the shorts at the hip is lower than the top of the patella and you have nailed depth.

 

[NatashaNailedIt]

LOL. Geared ;-) thanks so much you've been very helpful!!!!!!

 

[Docd187123]

My last post may have been confusing.

If all you use in your meets is a belt, wrist wraps, and knee sleeves or wraps then you're considered a raw modern lifter. If you just use a belt and wrist wraps (nothing for the knees) then you're considered raw classic.

 

[Maxlass]

I had good success with stronglifts but found I got really tight in the hips and glutes. Had to mix it up with other programs but it is definitely a good starter.

 

[Masters Power]

Welcome. Doc's advice was solid but he may be a bit ahead of where you are at right now.

Plenty of good powerlifting programs out there for us to point you towards but it all honesty the best first step for us to evaluate where you are at is to have someone video you on all three lifts at a weight that is at or above 90% of your 1 rep max.

This will tell us if you have any form issues that need to be worked on.

 

[DragonFlames]

Several others will chime in here I am sure, but I would definitely advocate a simple 5/3/1 lifting protocol for your next stage of preparation, ensuring progressive overload. 5x5 is somewhat decent for a novice, but if you want to compete you need to be working in the low rep ranges. 5 should just about be the highest rep range you hit on a consistent basis. 5/3/1 will allow you to work between ~80 and ~95% of your 1RM steadily. Heavy singles, doubles, and triples are the powerlifters bread and butter.

 

[Mayne]

I am a 5/3/1 user myself but I think it's a rather complicated program for a beginner. Figuring out %s is not as easy. I think a simple linear progression program over a few months time can yield best results in this case. Do check youtube channels of George Leeman and Jonnie Candito, both advocate linear progression for newbies and both are top class athletes. Candito has a tailored plan for a 3 month split even, check it out at his homepage. Once you know your maxes and can work around %s good enough you can go into advanced programs but until then simply putting a rep, a set or a plate on top of your previous go will be enough, enjoy PL