Bodybuilder to Offseason Powerlifting

**liftw8t** · 07-16-2014, 09:06 PM

So heading to the gym about to do my first day of full power. The point of today and rest of days this week like it is to pretty much be able to focus on each lifts technique only going about 60% still but applying what I've learned each day I've done each lift on its own. So I will report back but here's what my workout will look like.

Squat:
*warm up sets
Set 1 40% for 5
Set 2 45% for 4
Set 3 50% for 3
Set 4 60% for 2

Bench:
*warm up set
Set 1 40% for 5
Set 2 45% for 4
Set 3 50% for 3
Set 4 60% for 2

Deadlift: Pulling sumo
*warm up sets
Set 1 40%
Set 2 45%
Set 3 50%

I'll report back tonight with video and exact numbers. Probably make a video talking about my diet and what first couple of weeks post contest have been like.

subscribe at www.youtube.com/user/nothuman715 also follow me on Instagram @phoenixrevamped

**liftw8t** · 07-18-2014, 06:24 PM

So full power day didn't go as planned but was fun to say the very least. I ended up starting with squats and doing a ton of warm ups then doing my working sets as follows:

Set 1: 185 x 5
Set 2: 205 x 4
Set 3: 225 x 3
Set 4: 255 x 2
Set 5: 290 x 1

Still keeping it light focusing on form, staying tight and technique. So my percentages were off and just kind of went off feel. My friend whose helping me ended up coming in for some light blood flow training before his meet, so he helped me out. He pretty much broke down every movement and set up helping me find what works best for me. Not letting me go over 135 lbs on each lift focusing on my form and staying tight.

Bench:
We worked on bench set up and he helped correct the following

-Keeping elbows I'm during press and not flaring them
-Keeping everything tight and not lowering back onto the bench during movement.
-Set up he showed me a few different ways to get set up which helped a lot and I felt changed my bench significantly.

Deadlift:
Although I'll probably stick to sumo stance, we tried working on some conventional and for some reason my body just does better with sumo stance and form looks and feels better.

-He helped focus on not letting shoulders go over the bar when at bottom of movement
-Pulling in straight line up
-Thrusting hips to kind of get weight up before lockout, "getting under the weight" was the term that was used when explaining deadlift to me by another friend.
-Lockout, focusing on being erect and not leaning back as that could lead to injury and is a waste of energy.

So you'll see in the video I just posted where he's helping me and we are kind of talking about the movement of deadlift and the biomechanics we both noticed when doing them and am still learning about the movement. I feel I will be fine deadlifting sumo stance and I'm feeling more comfortable with each lift, hell I'm definitely feeling more sore lol. Set up bench is an exercise in itself lol. Enjoy the video, just a clip of each lift and me and my buddy talking before my deadlift set.

Full Power Day 1:
http://youtu.be/3uqwKUqFxSE

**Granite-Dawg** · 07-18-2014, 09:24 PM

Powerlifting is fun. The learning is what I enjoy about it because you can make improvements every week. Wish we were closer together so we could train. Ask around the gym and see if anyone has a slingshot you can borrow. It will help you learn to he your elbows tight and also give you a feel of a shirt somewhat.

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**liftw8t** · 07-19-2014, 01:08 PM

Originally Posted by Granite-Dawg

Powerlifting is fun. The learning is what I enjoy about it because you can make improvements every week. Wish we were closer together so we could train. Ask around the gym and see if anyone has a slingshot you can borrow. It will help you learn to he your elbows tight and also give you a feel of a shirt somewhat.

Sent from my iPhone using Tapatalk

Yeah bro its been!!! I'm going to post a video later of me benching yesterday, maybe can get some feedback on my set up. I will definitely make my way up there to get in a training day with you soon. My buddy actually has a slingshot which we plan to use on explosive days. But we have to actually see if it will fit as my rebound from show has been crazy and I've added an inch on my arms since last week and he doesn't think his slingshot will fit lol.

**Granite-Dawg** · 07-19-2014, 01:19 PM

Damn. That's awesome progress.

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**liftw8t** · 07-19-2014, 01:54 PM

So that's another thing I wanted to address and actually made a video about, is my post contest rebound. Safe to say its been pretty awesome. I'm up to 226 as of this morning definitely a good amount of water weight but still nothing too crazy. I'm definitely ODing on sodium lol as if I want something to eat I get it no matter what it is. So I'm going to start doing some cardio as I don't want to get out of shape. I want quality gains at end of the day because that's what will count when I get on stage next year. Not sure if I mentioned in previous post but I'm aiming to compete at end of 2015 to re-qualify for national level, so right now the NPC Kentucky Muscle is looking good and possibly NPC Easterns up north run with the big boys!!! Cool part is I haven't been training much just more so focusing on recovery. I'm very excited to see what this offseason will bring as far as gains via thickness, density and overall size. Post again later! Phoenix Out!

**Virtual Trauma** · 07-19-2014, 08:00 PM

Here are two videos that helped me considerably:

Richard Hawthorne on deadlift:

Mark Bell on bench:

I posted a thread called "so you think you can squat" earlier this year, it's a series of videos with a TON of information.

**liftw8t** · 07-20-2014, 01:00 PM

Originally Posted by Virtual Trauma

Here are two videos that helped me considerably:

Richard Hawthorne on deadlift:

Mark Bell on bench:

I posted a thread called "so you think you can squat" earlier this year, it's a series of videos with a TON of information.

Awesome thanks Virtual, the Mark Bell video helps a lot as my elbows flaring seem to be something I need to work on. I have actually been watching the " so you think you can" series I love it very educational.

subscribe at www.youtube.com/user/nothuman715 also follow me on Instagram @phoenixrevamped

**liftw8t** · 07-21-2014, 12:53 PM

So I had a full power day yesterday, with heavy bench as focus. It was good, I'm starting to get my set up down and getting my strength back to what it was. Going to post a video of my bench attempts later.

My training and attempts looked like this:

Bench: after 5 warm up sets
Set 1- 165 x 6 reps
Set 2- 200 x 5 reps
Set 3- 230 x 4 reps
Set 4- 275 x 3 reps
Set 5- 295 x 2 reps

Accessory: Chest
Cable flies 4 sets x 50, 40, 30, 20 reps

Shoulder rotations 4 sets (superset inner and outer rotations) x 20 reps each rotation

Squat: still keeping light focusing on form
3 warm up sets just bar
5 sets x 135lbs x 10 reps

Deads: still focusing on drive weight and getting under weight, sumo stance.

3 warm up sets 135
5 sets x 185 lbs x 10 reps

It was good training day, ankles are swollen still and cleaning up diet a bit this week and taking a detox. I plan to do my bodybuilding day today more so isolated movements. Below you will see some pictures taken this morning, weight is 224.2 and I'll post a video did other day with post contest update.

subscribe at www.youtube.com/user/nothuman715 also follow me on Instagram @phoenixrevamped