If it works keep it up.
MESO-Rx
Anabolic Steroids
City of Grit's first go at powerlifting
- Thread starter Cityofgrit
- Start date
Btcowboy
Member
I agree with the experts if it's working keep doing it. I was pretty wide Deadlifting and just past shoulder squatting, @Perrin Aybara had me narrow my deadlift stance quite a bit and worked with that for a while. I found that my deadlift stance has widened some since and seem to be comfortable there, but by no means as wide as I was before. Narrow stance squats worked for me box squatting not so much without the box so I am back to just past shoulders.
Competition bench
220 1 × 4
200 4 × 4
Front squat
175 4 × 4
Good mornings
95 3 × 10
Bent over rear delt raises
20 1 × 15
1 × 14
1 × 13
Skullcrushers
80 2 × 10
1 × 9
Then for the heck of it..
EZ bar curls 1 descending set
80 × 8
70 × 6
60 × 6
50 × 5
40 × 5
30 × 5
I'm really working on my benching form. Good mornings still feel awkward to me..I'm just not used to them. Work has been super stressful this week, so my sleep has been lacking, as well as my caloric intake. I have some time off for Christmas and I plan on getting my calories and sleep back on track.
220 1 × 4
200 4 × 4
Front squat
175 4 × 4
Good mornings
95 3 × 10
Bent over rear delt raises
20 1 × 15
1 × 14
1 × 13
Skullcrushers
80 2 × 10
1 × 9
Then for the heck of it..
EZ bar curls 1 descending set
80 × 8
70 × 6
60 × 6
50 × 5
40 × 5
30 × 5
I'm really working on my benching form. Good mornings still feel awkward to me..I'm just not used to them. Work has been super stressful this week, so my sleep has been lacking, as well as my caloric intake. I have some time off for Christmas and I plan on getting my calories and sleep back on track.
Last edited:
Worf
Member
I used to have a wider conv deadlift stance and brought it in over the years. Pretty much did the opposite with squats and bench
Same except for my bench, it's been about the same. Deadlift started wide and squat started narrow.
Btcowboy
Member
Just to be a smart ass, you deadlift super wide now.... Sumo
You’d laugh if you saw my first attempt at 5 plates a few years ago. It looks like a snatch grip lmao
Squats (low bar)
230 lbs. 1 × 5
220 lbs. 5 × 5
Wide grip bench
215 lbs. 3 × 5
Romanian deadlift
215 lbs. 5 × 8
Machine curls
75 lbs. 2 × 10
1 × 9
Lat pulldown
145 lbs. 2 × 10
1 × 8
Ham glute raises
35 lbs 3 × 15
230 lbs. 1 × 5
220 lbs. 5 × 5
Wide grip bench
215 lbs. 3 × 5
Romanian deadlift
215 lbs. 5 × 8
Machine curls
75 lbs. 2 × 10
1 × 9
Lat pulldown
145 lbs. 2 × 10
1 × 8
Ham glute raises
35 lbs 3 × 15
3 sec. paused bench
215 lbs. 5 × 5
Tricep pressdowns
130 lbs. 3 × 10
Hanging leg raises
5 × 9
I feel like the tin man. Joints are a bit stiff... whole body really. I need to do more stretching. Merry Christmas everyone!!
215 lbs. 5 × 5
Tricep pressdowns
130 lbs. 3 × 10
Hanging leg raises
5 × 9
I feel like the tin man. Joints are a bit stiff... whole body really. I need to do more stretching. Merry Christmas everyone!!
On a side note, it's a bit discouraging to see my physique change from the difference in training.
Change how?
Not as defined, I think. I was bodybuilding before, so I was doing more volume at a quicker pace. I think that was keeping me leaner. My muscles had a different look also
Okay, was just curious. I never really made any switch, so nothing for me to compare to.
It's a different look. Powerlifting isn't optimal for hypertrophy. There's not a ton of variety in lifts because everything supports, or should support, the big three. I am looking more average in build. It's a completley different goal. I thought of maybe going to a power building type of program in the future at some point.
I'm a bit vain when it comes to physique lol I suppose that's everyone that does bodybuilding type of programs. I'm putting that on hold. Powerlifting has it's own hook. I like chasing heavier weights.
Eventually I would like to try and integrate the two goals. I know that it won't be optimal for either goal but I think it would satisfy both my goals. That's in the future sometime though.
I hear you. I guess I'm really not that big for how strong I am and how long I've been lifting and running gear. Still for me the size that comes with powerlifting is enough and eating well enough I'm kinda lean is all I really need. I mean I do enjoy getting bigger and leaner, but within the parameters of powerlifting training. About to run a short off season blast and incorporate some hypertrophy into my program.
For longevity you are probably better off training for hypertrophy half the year or more and only training hard for strength before meets and part of your off season.
It's difficult for me to know where to draw the line. I want to get better at powerlifting and I want to stick with that for awhile.
I have to wait to run a blast, my LDL came back high. I want to get my cholesterol in check before I do a blast. I have some Anavar, Winstrol, NPP and Test C.
Worf
Member
There is definitely ways to do a bit more of both. Concurrent training or conjugate. Something like the cube is good. Lilybridge method. DUP for the big three week by week and Sat/Sunday is accessory training mostly bodybuilding. Westside incorporates a lot of bodybuilding training after the main lifts and doesn’t hammer the main lifts so much, mostly variations and speed work with CAT.
The programs you’ve been running have been mostly about peaking at the end. Off-season Powerlifting is all about volume and hypertrophy. Check out the 8x8 I posted in the DM’s. You might like it, if you want to keep both goals.
EDIT: but as Worf said, conjugate also offers a great variety as far as accessories are concerned... Most of my accessory work is hypertrophy based. Granted, I don’t have the physique I desire yet—I’m getting there lol.
Deadlift
315 lbs. 1 × 4
300 lbs. 6 × 4
Low bar squat
225 lbs. 4 × 5
Feet up bench
220 lbs. 4 × 5
Lifts felt heavy today. I got thrown off from the get go, someone was using the Rogue bar and I had to use a stiff Olympic bar where the knurling is completely gone. I got to use the Rogue bar but I had already done my heavy set and 2 of the back down sets. I'm considering just buying my own bar, but I don't know how that would work.
315 lbs. 1 × 4
300 lbs. 6 × 4
Low bar squat
225 lbs. 4 × 5
Feet up bench
220 lbs. 4 × 5
Lifts felt heavy today. I got thrown off from the get go, someone was using the Rogue bar and I had to use a stiff Olympic bar where the knurling is completely gone. I got to use the Rogue bar but I had already done my heavy set and 2 of the back down sets. I'm considering just buying my own bar, but I don't know how that would work.
Worf
Member
Sounds like your in a commercial fitness gym?
