My first Powerlifting Meet prep - questions/comments

[BIGMESC]

Thanks for the perscription Doc .

The app is steering you wrong. I wouldn't continue to use it. Rather I'd get the book Starting Strength and give it a read. You'll see the differences ie it has none of those secondary lifts really and your main lifts will all be done 3x5. When deads get heavy they'll go to 1x5. If you get 3x5 for a lift Monday, you increase the weight for the next session.

If your working weight for squat is 3x5 @ 315 for example, a warmup would be something like this:

Bar x 2 x 10
135 x 5
185 x 3
225 x 2
275 x 1
315 x 3 x 5 (working sets)

The point is to warmup but not let your warmups affect your working sets as those are the sets that will drive your progress not the warmups n

I acutually gave that warm up a try last night, makes sence that a warm is just that a warm up.
Guess I was looking a the total work done including the warm up as being more, and more being better.

Its tough to give up that Bodybuilding mentality, and see my physique change somewhat.
But the goal now is bringing up the 1RM.

I will get the book and post up a revised program and limit the secondary lifts.
I can't bring myself to give up the weighted chins, was too much work to get them where they are and my pride may not let me.

 

[Oregongearhead]

The app is steering you wrong. I wouldn't continue to use it. Rather I'd get the book Starting Strength and give it a read. You'll see the differences ie it has none of those secondary lifts really and your main lifts will all be done 3x5. When deads get heavy they'll go to 1x5. If you get 3x5 for a lift Monday, you increase the weight for the next session.

If your working weight for squat is 3x5 @ 315 for example, a warmup would be something like this:

Bar x 2 x 10
135 x 5
185 x 3
225 x 2
275 x 1
315 x 3 x 5 (working sets)

The point is to warmup but not let your warmups affect your working sets as those are the sets that will drive your progress not the warmups n

Ive been using Mark Rippetoe blogs and videos the last couple years for powerlifting advice , going on 2 years since Ive had ANY kind of squat injuries (before all the time). I owe this to Mr. Rippetoe's techniques . He knows his stuff...

 

[Docd187123]

Thanks for the perscription Doc .



I acutually gave that warm up a try last night, makes sence that a warm is just that a warm up.
Guess I was looking a the total work done including the warm up as being more, and more being better.

Its tough to give up that Bodybuilding mentality, and see my physique change somewhat.
But the goal now is bringing up the 1RM.

I will get the book and post up a revised program and limit the secondary lifts.
I can't bring myself to give up the weighted chins, was too much work to get them where they are and my pride may not let me.

Warmups will add to the total volume lifted for that day/week/etc but warmups are meant to get the blood flowing, get your full range of motion for working sets, and prime you for the true workout. If your doing 295 x 5 as your final warmup for a working set of 315x3x5 the all you're doing is taking energy away from your work sets since your body already has adapted to the 295x5.

More is better but within context. The goal of your training besides getting stronger is to increase your GPP or work capacity to be able to handle more work when the time comes. That time isn't quite yet if you're still making linear gains. You'd be surprised at how well an effective strength program can change your body. This time last year I was sitting comfortably at around 185-190. By that I mean I was happy with my body composition and strength progress and it took no effort to maintain that state. This year, after having been training under my coach with a more powerlifting specific program vs strength training in general, I'm sitting around 205lbs, more muscular, leaner, and most importantly much stronger. I can eat more now which is awesome for me since I love eating and I couldn't be happier.

If you get the book get the 3rd edition. It has important updates over the first 2. It's also available from the amazon store. I got the kindle reader app for my iPad and have the e-book as well as the physical book.

The extent of the added exercises I would include in Starting Strength would be ab work on your 3 lifting days (weighted situos, weighted leg raises, etc), on your first workout of the week you can add in hyperextensions, reverse hypers, or GHRs. On the second workout I used to add a few sets of weighted dips 3x8-10. On the final workout I used to add BB curls supersetted with CG Bench press both 3-4x8-10reps.

 

[Docd187123]

Ive been using Mark Rippetoe blogs and videos the last couple years for powerlifting advice , going on 2 years since Ive had ANY kind of squat injuries (before all the time). I owe this to Mr. Rippetoe's techniques . He knows his stuff...

Rippetoe catches some flack in the PLing world bc if some things but one cannot argue that he knows how to make ppl stronger. He's very smart with kinesiology and how the body works. He def knows his shit.

 

[BIGMESC]

Update:

I had my first meet yesterday, it was a blast, I highly engourage anyone thinking about doing one to jump in and do it.

I made 8 of 9 lifts with the one miss being a DQ for jumping the gun on the press command benching.

Set 2 PR's one in squat for 330 lbs and it felt easy probably had another 10-20 lbs in the tank, the other was a 418 lb dead lift it went up pretty quick but I felt my form break down a little by way of my back rounding.
Bench sucked left 15-20 lbs on the platform.

All in all very happy with the results:
Squat - 330.69 / 150kg
Bench - 248 / 112.5kg
Dead - 418.79 / 190kg

Total = 997.59 lbs / 452.5kg
BTW 172.5 AGE 48 - Raw and semi natural (no PED since Feb)

Just missed my goal of 1000 lbs by 2.5 lbs

Everyone was friendly though a little standoffish at first, but once we all got our first lifts over with everyone relaxed and the atmosphere was fantastic.
People were very supportive, encouraging and egging each other on.
Free food and drinks for the lifters and no charge for the spectators.

I met some really cool people, all with the common interest of being as strong as we can be, really cool.
On guy in paticular was a 76 year old dude, thats right 76 years old still doing it on the platform with lifts like a 220lb bench and a 340lb dead lift. Hes my hero.

 

[Oregongearhead]

1000 total is not bad at all , no matter how you get it . Congrats Big Mesc

 

[ebkallday]

Update:

I had my first meet yesterday, it was a blast, I highly engourage anyone thinking about doing one to jump in and do it.

I made 8 of 9 lifts with the one miss being a DQ for jumping the gun on the press command benching.

Set 2 PR's one in squat for 330 lbs and it felt easy probably had another 10-20 lbs in the tank, the other was a 418 lb dead lift it went up pretty quick but I felt my form break down a little by way of my back rounding.
Bench sucked left 15-20 lbs on the platform.

All in all very happy with the results:
Squat - 330.69 / 150kg
Bench - 248 / 112.5kg
Dead - 418.79 / 190kg

Total = 997.59 lbs / 452.5kg
BTW 172.5 AGE 48 - Raw and semi natural (no PED since Feb)

Just missed my goal of 1000 lbs by 2.5 lbs

Everyone was friendly though a little standoffish at first, but once we all got our first lifts over with everyone relaxed and the atmosphere was fantastic.
People were very supportive, encouraging and egging each other on.
Free food and drinks for the lifters and no charge for the spectators.

I met some really cool people, all with the common interest of being as strong as we can be, really cool.
On guy in paticular was a 76 year old dude, thats right 76 years old still doing it on the platform with lifts like a 220lb bench and a 340lb dead lift. Hes my hero.

Good Job brother! Kicking some ass!!