New lad

[Kane84]

Ive been bodybuilding for a while and am thinking about trying strength training and possibly competing. Im 21 and 10 and a half stone. Can anyone tell me what weight i should be lifting in various exercises to compete at this weight?

Cheers

[Boar]

hi kane, well you can compete with a very modest total with no worries then work from there !!

mmm 10 stone....63kg's ...this is the under 75kg weight catto give you an idea of the numbers being shifted my PLUK members...

<75kg
1.Phil r------------------291-----------185-----------242.5----------715------67.4-EQ(IPF)
2.Toni Haaparanta--312.5-----------170-----------242.5----------715------67.5-EQ(WPO)0.1 of a kilo !
3.Little giant------------300------------142.5------------222.5-------665------75-EQ(BPC)
4.Tod-------------------195------------137.5------------240-------572.5------75-EQ(IPF)
5.Chris Whitelock------180-----------160------------215.5---------555.5----75-EQ(IPF)
6.Scourge_of_God-----200-----------130------------220-----------550------72-U/E
7.Alex Wheatman------210-----------105------------210-----------525------74-EQ (BPO)
8.Westy-----------------170-----------125------------175-----------470-------U/E
9.gerthebear-------------140-----------105------------200-----------445-------67.5-U/E (wdfpf)
10.Neil--------------------130-----------105------------180-----------415-------73-U/E
11.Rob Cork--------------125-----------105-----------180-----------410--------67.5-U/E
12.Man of Steel----------125-----------85-------------142.5---------352.5-----74-U/E
13.Extreme--------------135-----------65-------------130-----------330-------67.5-U/E
14.katry------------------102.5---------80-------------135-----------317.5----71-U/E
15.kimberly--------------115-------------70-------------125-----------310----56
16.Mintaka---------------90-------------90-------------130-----------310------78-U/E
17.kinkymisspinky------100-----------52.5-----------125-----------277.5----60-U/E

[Kane84]

Cheers m8 but whats all that mean?

I can deadlift 130kg, squat 120/130kg and bench 60/70 kg. Bench is my weakest. Those weights are without the olympic bar included. Dont know if you include that in the weight or not.

[Carl]

yea you do include the bar which is 20kg, that would mean your deadlift is 150 bench 90 and squat 140/150, which would give you a 380/390 total which would put you 12th in that table, the first munber is the squat middle is the bench and the last is the deadlift

NAME---SQUAT---BENCH---DEADLIFT---TOTAL--BW

[Boar]

Cheers m8 but whats all that mean?

LOL,sorry mate, a load of random numbers to baffle ya !!


NAME---SQUAT---BENCH---DEADLIFT---TOTAL--BW

Kane84---150-----90--------150--------390----66

if you decide to move forward with your powerlifting training ,your numbers will improve, however they are fine, its a personal challenge to beat your own numbers, i can only do a 2 and a bit bodyweight deadlift so yours is looking good

[Kane84]

Cheers for the help.

Is there any club or somewhere you can train in the northeast or do you just train at your gym and then enter competitions when your ready?

[cornelius parkin]

Welcome to the site:)
Nothing wrong with those lifts with even just 3 months of powerlifting training you will be shocked at the progress you will make and dont forget those numbers are nearlly all using suits which will add a lot to your lifts so take that into consideration:mrgreen: plus your a junior until you turn 24 so you wont be against the big boys for a while yet:icon_ton:

[ukmachine]

if your anywhere near newcastle, gateshead stadium 5pm-7.30 MON WED FRI there is a good group of powerlifters that train in a good gym.

[gerthebear]

hi mate, welcome to the site!

[neoteny]

goodluck

[Kane84]

Cheers for all the help. Need a bit more now though lol. Whats the best way to train for strength? I know the basics are heavy weight and low reps but what about sets and how often should i train. Im thinking about doing this 3 day program:

Day 1
Bench press
Incline press
Dips
Tricep pulldowns

Day 2 off

Day 3
Squats
Seated leg press
Clean and jerk/seated shoulder press
Barbell shrugs/dumbbell shrugs

Day 4 off

Day 5
Deadlifts
Wide grip pull ups
Bent over barbell rows
Barbell/hammer curls

Day 6 off

Day 7 off

I'm still keeping some isolation exercises in because i started as a bodybuilder and still want to get the right shape and definition. Would this be a good program for what i'm after.