Becoming a Powerlifter

[artificialaspirations]

Greetings,

29 years old
182 lbs
5'9
lifting off and on for 15 years

PRs include:
Squat 350
Bench 285
Dead 435

I probably can't get those numbers today but would be within 10%.

Some longer term goals include (before Dec 31st, 2011):
Squat 405
Bench 315
Dead 500

I'd also like to enter a PL meet (unequipped) and see how I do...

Only become interested in PL in the past year or so. Before I was always trying for the 6-pack which I could never obtain and severely limited my strength and growth.

Here's pics from this morning:




I just finished a long 5x5 where I peaked for those previous PR's. Right now you will see lots of higher rep stuff to give my joints a rest from the heavy weight before I start another 5x5 based program in a few months.

AA

[artificialaspirations]

sorry pics are so large.

Admin,

Can you shrink em down?

AA

[needtogetaas]

I will see what I can do bro. Welcome to the needto forum and good luck man

[Powerlifting57]

I would do this.

Train 3 days a week EOD, 10 sets of 2 bench/squat/DL. Incorporate some flys, hamstring work, lat pulls, rows and arm work. I would also throw in one day of light cardio.

So monday Legs, wed chest/tri, fri back/bi and sat light cardio or take all weekend off.

I will be doing this SOON!!

[artificialaspirations]

thanks for the welcomes everybody. The other thing I need to do is prioritize loosening up my hammies. I stretch after every workout, but seem to have plateaued at touching my toes. I will increase my frequency and duration. I think this will help my lifts.

[artificialaspirations]

SQUATS
45x10
135x6
185x5
225x5
275x3
230x10 <--new pr!

REVERSE HYPERS
0x12
0x10
0x10 <--need to figure out a way to add resistance. I'm thinking bands or ankle weights.

SEATED CALVES all rest-paused
45x12
70x12
90x12

OBLIQUES
0x12
0x12
25x12

CARDIO
28 min treadmill level 9 random profile

Lowered the reps to see where my strength was at. I think I can still get 300-315 as I'm much better at singles than multiple reps. I'm torn whether or not to continue the high-rep stuff 8-12 range for the change up for a few months or to go back to 5s and below to keep my strength. I've been doing 5s and below for a while and I already feel softer and weaker. My goal is to compete in PL when I find a meet in 2010.

[artificialaspirations]

FRONT SQUAT
45x5
95x5
135x3
135x3
135x3

BENCH
45x8
95x5
135x5
185x5
205x5
225x5
225x4.5 <--lost the groove
185x8

PRESS
95x5
115x5
100x12 <--new pr!

DECLINE CGBP
145x5
185x5
135x15 <--new pr!

REAR DELT DUMBELL
10x12
15x12
20x12

[needtogetaas]

nice man

[artificialaspirations]

BW 177

SQUATS
45x8
95x5
135x5
185x5
225x5
245x5
275x3
295x1
240x5

DEFECIT SPEED DEADS
95x5
145x5
195x3
195x3
195x3

CHINUPS
0x8
0x8
0x8

DB SHRUGS
90x8
100x8
110x8

ALT DB CURL
20x12
25x12
30x12

CARDIO
15 min treadmill steady state uphill

I am losing more weight than I'd like. I want to stay around 180-185 but hate the bloated feeling and clothes not fitting right. I feel small and weak but better. I will continue to eat more to maintain bodyweight.

[artificialaspirations]

BW 177
BOX SQUAT
45x5
135x3
155x3
155x3
160x3
160x3
160x3
160x3

SPEED BENCH
45x4
95x3
135x3
135x3
135x3
135x3
135x3
135x3

SEATED CABLE PRESS
25x12
50x12
60x9 (2 forced)

DB REAR DELT RAISES
15x12
20x12
20x12

DB ROLLING TRI EXT
20x12
25x12
25x12

CARDIO
15 min recumbant hill level 10

[Shawn Bellon]

Good luck.

[artificialaspirations]

BW 177.5

SQUATS
45x5
95x5
135x5
185x5
225x5
245x5
250x5

DEADS overhand grip
135x5
185x5
225x5
275x5
315x5
365x5 (2 overhand, 3 mixed)

ROWS
135x8
155x8 <--new pr!
165x8 <--new pr!

GOOD MORNINGS
30x12 (tried these seated)
80x12
100x12

BARBELL CURL
60x8
70x8
80x8

[artificialaspirations]

BW 178

FRONT SPEED SQUAT
45x3
95x3
135x3
155x3
155x3
155x3
155x3
155x3 as little rest as possible 30-60 sec all sets

BENCH
45x5
95x5
135x5
185x5
230x5 had longer than normal rest for 230 sets to wait for competent handoff/spot
230x5
230x5
135x20 <--new pr!

PRESS
95x5
120x6 <--new pr!
95x10

DCGBP
195x4
195x4
135x10

BENT REAR DB RAISE
20x8
25x8
30x8

Great workout today. Felt strong on bench today. Had more reps in me but didn't want to fail. Afterall, I'm ramping back up and don't want to stall too quickly. Shoulder feels solid.

[artificialaspirations]

BW 181.5

SQUATS
45x5
95x5
135x5
185x5
225x5
275x3
300x1
190x20 <--new pr!

PULLUPS
0x8
0x8
0x4 not enough rest, shoulda done more

RACKPULLS from below knee
135x3
225x3
315x3
365x3 <--new pr for this height, last one mixed grip
405x1 <--new pr! (added mixed grip here)
405x1

RACK SHRUGS
225x8
315x8
315x8 added straps here
225x20
135x20

INCLINE DB CURL
20x12
20x12
20x12

Hips, glutes and hams were sore from the front squats the other day. The 190x20 was killer. Its crazy how 2-3 inches can lower my rack pull by 150lbs. Also, it feels easier to pull from the floor than the rack height I used today. Does that mean its too low or are my legs just out of the picture?

There is something about the power rack that zaps my grip strength. I can deadlift 365x5 or 400 plus with a mixed grip no prob...I get in the rack and I can't hold on...maybe its the different pace of the workout. Deads have more rest. Anyone else experience this?

Ate like shit all weekend and gained some weight back.

[artificialaspirations]

12" BOX SQUAT
45x3
95x3
135x3
170x3
170x3
170x3
170x3
170x3

INCLINE SPEED BENCH
45x3
95x3
145x3
145x3
145x3
145x3
145x3
145x3

HS SHOULDER PRESS
60x20
110x12
130x12

PRESSDOWNS
100x12
120x12
140x12
110x12

REAR DELT CABLE
15x15
20x12
25x12
30x12

DIPS
0x20