Advice On A Powerlifting Routine

[steve1974]

HI IM STEVE KNIGHT ,IM 34 YEARS OLD AND HAVE BEEN TRANIN FOR 20YEARS . IV MAINLY DONE BODYBUILDING TYPE OF TRAINING. IVCOMPETED IN BDFPA IN 2000 AND DID THE WORDS IN 2001 RAW. BEST LIFTS THEN UNDER 90s WAS 205s,150 ben and 240dl. JUST COMPETED AT BPO BRITISH AND GOT EQUIPPED 280,185,280DL . I KNOW NOW THAT IV GOT START TO TRAIN MORE LIKE A POWERLIFTER. ANY ONE WHO CAN ADVISE ME I WOULD APPRECIATE

[VINNY]

looks like your doing alright already, perhaphs you can tell us what your doing?

[steve1974]

THANKS VINNY, IM REALLY HAPPY IN WHAT IV DONE SO FAR BUT I THINK I CAN CHANNEL MY TRAINING TOWARDS POWER I SHOULD GET MORE? AT THE MOMENT LOOKS LIKE THIS
LEGS AND ABS . SQUATS 60x10,80x8,100x4,140x2,180x1.thats the warm ups over. 220wrapsx4, 200x6, 180x10.leg press 1 warm up ie180x8. then last wk was 240x20 then 320x12. 1 SET OF HACK SQUAT NO LOCK OUT 120x15.THEN CALVES WHICH ICHANGE FROM WK TO WK. REVERSE CRUNCHES 3 SETS OF FAILIURE

DAY OF

CHEST,SHOULDERS,TRICEPS
BENCH 60X10,80X6,100X4,120X1WARM UPS
140X6PAUSES,130X6-8PAUSES,110X10PAUSES. I DO RUBBER BANDS WHICH I DO SIMILAR REP RANGE JUST LIGHTER WEIGHT DEPENDING ON THE RESISTANCE OF THE BAND.
INCLINE BENCH 120X4,110X6,90X10-12
1 SET OF FLYS 20X20 REPS+
SHOULDER D/BELL PRESS
45X4,40X8,32.5X8-12
1 SET OF LATERAL RAISES 12.5X15-20
LYING TRICEP EXT/FRENCH PRESS EZ BAR
50X8,40X15,40X10
CLOSE GRIP BENCH
100X8,90X8,80X10

DAYOF

BACK AND BICEPS

D/LIFT 60X10,100X6,140X6,180X2 WARMUPS
240X4-6,220X6,180X10
LAT PULLDOWNS 1 WARMUP
100X8,90X10,80X12
SEATED ROW
120X6,100X10,80X12
HYPER EXTENSIONS
15KG POWER BAG UNDER MY CHIN 1 SET 12,10 AND THEN 8

INCLINE D/BELL CURLS
25X8,25X6,20X12

STANDING BARBELL OLYMPIC
50X10,45X12,40X15

THATS MY NORMAL WK ALTHOUGH I DONT D/LIFT EVERY WK IL REPLACE IT WITH SHRUGS AND T BAR ROW.
I WRITE MY TRAINING FROM WK TO WK AND WHEN I FEEL IV REACH THE REP RANGE ON THAT SET IL INCREASE IT BY 2.5K. I DO USE BANDS ON SQUAT AS WEL, WHICH IV ONLY JUST STARTED DOING IN THE LAST4 MONTHS.
MY AIMS ARE 300SQ,200BENCH AND 300 D/L. I DONT KNOW TO MUCH ON EXERCISES THAT ASSIST THE 3 LIFTS. IE BOX SQUATS, RACK D/LIFTS, BOARD PRESSING. ARE THEY WORTH DOING IF IM DOING BAND WORK

[VINNY]

My personal opinion looking at your programme is that you may be doing too much to recover fully before your next workout. You are obviously pretty strong already from years of training but making your targets may require an abreviated schedule - possibly on a 6-8 week period schedule. The hardest lesson I had to learn in order to make any significant progress was to do less and rest more, quite difficult when you'r keen. I would look to remove some of the assistance work you do and focus more on the core lifts. Find another powerlifter to train with if you can. Box squate,chains,bands ,boards etc are another story --usually used to help with a particular sticking point.

[steve1974]

One Of The Things I Iv Never Done Is That Iv Never Done 5 Sets Of 5 Ithen Every Wk Change Ie To 4x 4. Iv Always Done 1 Heavy Set 1 Middle Set Then 1 Light Set.some People Put Deadlifts With Squats. What Muscle Groups Would You Put With What? Do You Do Speed Work ? And If So Would You Do Speed Work One Wk Then Heavier The Other Wk?

[curt]

Hi Steve, good to see you here mate!

Congrats on your comp..you did great, really exceeded expectations! & helped everybody on the day witch I think is great....If I were them I would be SO greatful!

I think this routine would be good:

MONDAY -
heavy squats ( reps vary 5x5,4x4,3x3,2x2 or anything good)
Speed deadlifts ( 8-12 sets of 1-3 done with minimal rest time using not near maximal weight)
deadlift assistance - pull throughs / rack pulls / straight leg deads.

WEDNESDAY -
Heavy bench press ( after warm up doing 2-6 heavy working sets of chosen weight but not failing)
Heavy bench assistance ( reverse band bench / raw board press with pause / close grip bench press / bench press with bands)
Upper back - v grip pull down / seated V grip row (low) / bent over rows/machine
Heavy tris (could be close grip bench or if not cable push downs against pink / blue bands)

FRIDAY -
heavy deadlifts ( from floor no bands working on speed with none maximal weights and not failure, 4-6 sets)
Speed squats (could be box squats, 8-12 sets of 1-3 done with minimal rest times and working ONLY on form and speed)
Squat assistance ( good mornings / pin squat / calves / front close stance squats / narrow stance ATG squats)

SUNDAY / SATURDAY
speed bench - using narrower grip (8-12 sets of 1-3 minimal rest times working only on form and speed- pink bands possibly)
delts - light high rep work
biceps - ditto
triceps - ditto
abs - ditto

ON ASSISTANCE USE light weights and higher reps

ON SPEED bench/sqt/dlift use the west side style 8 - 12 sets of 1-3 with minimal rest times working on SPEED.

Hope this helps...

when you have done sunday, start with mondays session on either tuesday OR wednesday... giving good recovery time

[steve1974]

hi curt
this looks good, iv never really looked into power before so this is all fairly new to me. iv listened to tony and i have watched him train and watched him not failure on sets. so i train like this and i dont feel im putting enough into it . so i end up after abit adding weight and going to the max and training like a bull in a china shop. or someone goes 2 more reps and i think f**k it and go for it. but i know this is probably the wrong thing to do. i would have to spread the workouts out more because i only train 3 times aweek. but then im older than you so i probably need the rest! i will definately change it and give it a good go1!

[curt]

hi curt
this looks good, iv never really looked into power before so this is all fairly new to me. iv listened to tony and i have watched him train and watched him not failure on sets. so i train like this and i dont feel im putting enough into it . so i end up after abit adding weight and going to the max and training like a bull in a china shop. or someone goes 2 more reps and i think f**k it and go for it. but i know this is probably the wrong thing to do. i would have to spread the workouts out more because i only train 3 times aweek. but then im older than you so i probably need the rest! i will definately change it and give it a good go1!

Yes just do them in that order...and then start again once completed..doesn't matter what days does it really? lol.

I know what you mean...but when I did none failure bench sets...say 120 3x3..although I could get 5 reps...I found I gained a lot more.. then again some days I think going near failure is good..as a shock.

Train with me one day...when I do my speed work..and you will get an idea of what its like. The routine I am currently doing is:

Monday heavy squats & deads with calves

Weds heavy bench and upper back & tris & abs

Friday speed squats,squat assistance [good mornings & stiff leg deads],Heavy-ish BUT FAST close grip bench paused, light delts,biceps and some light chest work -dbs maybe.

I don't do speed deads as my deads are all done as fast as possible anyways... and the medium weight close grip bench press paused acts like 'speed bench'.

[curt]

Also Steve - being very experienced in the gym environment you will know better than me that listening to people when training can have its benefits and also the opposite...

I mean people have yelled at me 1 more rep.. when I know I would fail it.. but I just rack it and then next week come back stronger and they wander why lol.

got to shoot now..missus..good luck with whatever you choose all the best ;)

[steve1974]

well il will write some routine out and start nxt week.il train with you one day it will be different for me and i can start to leave my ego lifts alone even though i want to do a mad session on wedneday and see if i can pull 290 . catch you soon

[VINNY]

One Of The Things I Iv Never Done Is That Iv Never Done 5 Sets Of 5 Ithen Every Wk Change Ie To 4x 4. Iv Always Done 1 Heavy Set 1 Middle Set Then 1 Light Set.some People Put Deadlifts With Squats. What Muscle Groups Would You Put With What? Do You Do Speed Work ? And If So Would You Do Speed Work One Wk Then Heavier The Other Wk?

Steve, I dont train thinking of muscle groups - thats typical of bodybuilding. I focus my training - as do many I know around the three lifts. The main lift plus up to 3 assistance exercises - bands etc. going down to no assistance in the few weeks before a comp. I dont see the point of counting light or middle sets as you put it but consider anything up to my training weight as a warmup- you could do speed/dynamic work as part of the warmup as long as you do not exaust yourself in the process before the heavier sets. Some powerlifters train Squat and Deadlift on the same day, this can give your back longer to recover but frankly doing both is out of the question for me as I could not focus enough effort on both in one session, if you think you can - try it. A lot of power training is trial and error to find what works for you.


:)

[suffolkmike]

hi steve. i found after 35yrs old you can train less and get better results. you are oviously a strong experienced lifter. try a very intense squat session every 10 days, deadlifts also at least 10 days apart. it works for me.

[Martin Brown]

hi steve. i found after 35yrs old you can train less and get better results. you are oviously a strong experienced lifter. try a very intense squat session every 10 days, deadlifts also at least 10 days apart. it works for me.

What fed do you compete in?

Steve, was there a reason to move to BPO?

Thats the difference between training every week or twice a week and only being able to train every ten days! ;) Thats no disrespect to anyone either, just a distinct consideration when finding what method of training will work best for you, and how fast your recovery could be.

Martin

[steve1974]

i reakon i could cope with doing 5x5 on squats heavish and then light speed work on deads on the same day. the main thing is for me is concentrating on speed,get rid of the poxy bodybuilding movements which i dont do alot of and not going to fail . i started bdfpa fed because i use to do anb bodybuilding which a couple of lads from there did powerlifting so i joined there. then i had ago in in bwla i thought there might be abit more competition but personally never liked it there. iv got tony brown in my gym which he does bpo so i went with him which i think is a good fed. for me as long as i beat my personal bests im happy and if i beat other people thats a bonus . back to the routine thanks to your advice. not competing till sept so hopefully i can stick to a power routine and do sum more pbS

[curt]

i reakon i could cope with doing 5x5 on squats heavish and then light speed work on deads on the same day. the main thing is for me is concentrating on speed,get rid of the poxy bodybuilding movements which i dont do alot of and not going to fail . i started bdfpa fed because i use to do anb bodybuilding which a couple of lads from there did powerlifting so i joined there. then i had ago in in bwla i thought there might be abit more competition but personally never liked it there. iv got tony brown in my gym which he does bpo so i went with him which i think is a good fed. for me as long as i beat my personal bests im happy and if i beat other people thats a bonus . back to the routine thanks to your advice. not competing till sept so hopefully i can stick to a power routine and do sum more pbS

Steve whatever you choose to do good luck, but I don't think doing 290 less than a week from your comp is a good idea, it is a ticket for injury...

The bloke above wasn't saying about the squats and speed deads separate..doing heavy deads or squats 1 day and speed of the opposite with 1-2 assistance stuff for that speed excersise is just fine I used to do it for a while...

Basically the principles are: bench - heavy / squat -heavy / deadlift heavy then speed work for each of those and assistance stuff on that speed day.

[suffolkmike]

What fed do you compete in?

Steve, was there a reason to move to BPO?

Thats the difference between training every week or twice a week and only being able to train every ten days! ;) Thats no disrespect to anyone either, just a distinct consideration when finding what method of training will work best for you, and how fast your recovery could be.

Martin

i said i train heavy squats every 10 days , not train every 10 days. i train 3-4 times a week! i own my own gym buisness and have only been lifting weights 20 years!!!oh and injury free as well!!!

[Martin Brown]

i said i train heavy squats every 10 days , not train every 10 days. i train 3-4 times a week! i own my own gym buisness and have only been lifting weights 20 years!!!oh and injury free as well!!!

I dont think you quite understood my point Mike, I meant squatting or DLing heavy every ten days like you say you do. Or, as many others do who only compete with BPO and BPC, squat heavy twice a week.

I said the difference between the two is recovery ability, much higher if PED's are being used than a natural trainer.

Im not questioning your experience! Just giving some advice to the post starter who now competes BPO :)

Martin

[curt]

i said i train heavy squats every 10 days , not train every 10 days. i train 3-4 times a week! i own my own gym buisness and have only been lifting weights 20 years!!!oh and injury free as well!!!

Mike in my diet diary thingy you seam to talk like you know it all but owning your own gym and training for 20 years...surely you would know that diet is MAJOR part of being both strong and big...?

[curt]

Steve also...I have now adopted a totally different approach to training... pbs in the gym mean shit...its on stage that they mean something!!!

So from now on I will only work for speed and form and power, if I get some pbs then cool but not all out planned ones.

If you go all out on say a 290 d-lift then you know thats your max 100% 1rm! where as doing some fast sets with 200-240 would keep you at bay then in comp you can blow 290 and go 300+ you get me?

[steve1974]

yes mike, you said you train heavy squats every 10 days and deads every 10days and also other sessions in between them. thats pretty much what i do really now. sum wks i only train twice so often it works out every 8-10 days. abit like you i find training less is better for me. i just need to concentrate on the 3 lifts and the exercises that help support them.you probably use a different rep range though. if you have time mike just write a typical wk or 10 day work out that you do. curts the only 1 iv got to go of which obviously he has got that of someone which is fair enough. curt as for my big deadlift for tonight , i will go on how i feel. so mite not bother doing it but wer see, i no that lifting in the gym dont mean nothing and i probably wont be lifting large after tonight for a long time. over the wk end il start my new plan ready to kick of next wk. il be getting the rest of the lifters to do the same in the gym.

[steve1974]

one of the reasons y i lift heavy in the gym and do a 1rep max is because we have a pound for pound strongest in the gym going on every year which runs from jan to dec. which only knee wraps and a belt is used. so i dont want that little shit beeston beating me . it would be interesting what you would do with al that kit of you, but you being light you probably score well using the wilks formula. i came second last year which means "last"

[curt]

one of the reasons y i lift heavy in the gym and do a 1rep max is because we have a pound for pound strongest in the gym going on every year which runs from jan to dec. which only knee wraps and a belt is used. so i dont want that little shit beeston beating me . it would be interesting what you would do with al that kit of you, but you being light you probably score well using the wilks formula. i came second last year which means "last"

kit off me?

my best squat was in January 190x1 in just crappy wraps and belt, and I have done 180x3 if you remember that?

Get everybody starting the routine I wrote..that would be awesome!lol.

as i said i do heavy sqts n deads 1 day/ heavy bench and heavy bench assistance with upper back and tris 1 day / then just 1 day for speed squats,speed bench,and some light assistance work.

[steve1974]

probably will do something simalar to what your doing. iv already copied the band of the tricep pushdown what you do, and iv made out it was my idea. lol . you cant hide behind the suit for ever. i still like to see raw lifting and wont use my stuff for the nxt couple of months or knee wraps. f**ckin hard core lol

[beesty]

probably will do something simalar to what your doing. iv already copied the band of the tricep pushdown what you do, and iv made out it was my idea. lol . you cant hide behind the suit for ever. i still like to see raw lifting and wont use my stuff for the nxt couple of months or knee wraps. f**ckin hard core lol

Stevie BOY ur going down LOL. im going to get some advice of the master that is Tony Brown.
:rolleyes:

[steve1974]

The Thing Is Beest Is That I Do Go Down But Then I Cum Up ! But Just With More Weight Then You. 290 Was Easy , Il Save The 300 For Christmas For A Present For You. You Pussy! Now Ego Out Of The Way. Im On The Power Routine Nxt Wk So Let The Work Begin. Speed Is What Im Going For ,ur Girlfriend Knows Alot About Speed Work Lol

[beesty]

[QUOTE=steve1974;84982]The Thing Is Beest Is That I Do Go Down But Then I Cum Up ! But Just With More Weight Then You. 290 Was Easy , Il Save The 300 For Christmas For A Present For You. You Pussy! Now Ego Out Of The Way. Im On The Power Routine Nxt Wk So Let The Work Begin. Speed Is What Im Going For ,ur Girlfriend Knows Alot About Speed lol

Ok buddy couldnt believe Jenkos D/L fairplay on urs aswell. are you still doing band work on squats?

[steve1974]

Dont Know Yet Il Probably Use Bands On Speed Day. But Probably On Monday Il Do 5x5 Perhaps Start On A Light Weight Ie 120kg Fast And Then Iwas Gonna Do 5x5 Of Light Deadlift. Then Something Else Which Il Work Out Over The Wk End.

[beesty]

Dont Know Yet Il Probably Use Bands On Speed Day. But Probably On Monday Il Do 5x5 Perhaps Start On A Light Weight Ie 120kg Fast And Then Iwas Gonna Do 5x5 Of Light Deadlift. Then Something Else Which Il Work Out Over The Wk End.


who you training with friday?

[steve1974]

I Think Im Doing Light Chest Tomoz And Then I Probably Wont Do Anything Till Nxt Wk.you Train Later Then Me Anyway. Y You Want To Do A Big Squat

[curt]

glad to see you here also Andy...congrats on your 245 etc etc...steves now got the vid if you havn't seen it?

lol I only wrap up for 120 or 140 plus on squats...Andy Bolton on his dvd states that its not much point in doing them without, its about practicality not rawness.

Also no suit work for me until 3 weeks out of the Brits..

Hope you can make it Steve...get me ready for some 'hopefully' big weights THIS TIME ! lol

[beesty]

glad to see you here also Andy...congrats on your 245 etc etc...steves now got the vid if you havn't seen it?

lol I only wrap up for 120 or 140 plus on squats...Andy Bolton on his dvd states that its not much point in doing them without, its about practicality not rawness.

Also no suit work for me until 3 weeks out of the Brits..

Hope you can make it Steve...get me ready for some 'hopefully' big weights THIS TIME ! lol

cheers m8,i wana get my squat suit adjusted on the straps before i use it again. do u plan on wrapping every heavy set then?

[curt]

cheers m8,i wana get my squat suit adjusted on the straps before i use it again. do u plan on wrapping every heavy set then?

I squat heavy once a week, this is when I wrap..ALWAYS...only lightly...i do bar,60,100 with belt, then either 130 or 120 with wraps and upwards with wraps.. also I do NO sets after my last heavy set like some of you guys will do 140x10 after...

[curt]

gym today beesty?im going now...

[beesty]

gym today beesty?im going now...

not 2nite Buddy i trained last night. gunna deadlift tommorrow,what u trainin 2nite?

[curt]

not 2nite Buddy i trained last night. gunna deadlift tommorrow,what u trainin 2nite?

I am doing:

DE Box squat against blue bands DE= speed work short rests

straight leg deads high reps / pull throughs high reps [cables]

close grip bench paused, working upto 100 for speed.

high rep delts & bis

you should train when I train Andy..be good to have a session with you [big men] push me more! I train mondays weds fri...although alot of the time it works out like monday tues, thurs.

good luck see ya round

p.s also if you want more from your suit I think briefs underneath and widening ur stance would be good! :D

[beesty]

I am doing:

DE Box squat against blue bands DE= speed work short rests

straight leg deads high reps / pull throughs high reps [cables]

close grip bench paused, working upto 100 for speed.

high rep delts & bis

you should train when I train Andy..be good to have a session with you [big men] push me more! I train mondays weds fri...although alot of the time it works out like monday tues, thurs.

good luck see ya round

p.s also if you want more from your suit I think briefs underneath and widening ur stance would be good! :D



Yeh train with us sumtime,ill probaly get sum briefs very soon but the straps are as loose as hell. as for stance im still expermenting with width of feet
probaly guna get it adjusted try it and leave a while.

[suffolkmike]

I dont think you quite understood my point Mike, I meant squatting or DLing heavy every ten days like you say you do. Or, as many others do who only compete with BPO and BPC, squat heavy twice a week.

I said the difference between the two is recovery ability, much higher if PED's are being used than a natural trainer.

Im not questioning your experience! Just giving some advice to the post starter who now competes BPO :)

Martin

they dont come more natural than me martin! i was refering to age.

[suffolkmike]

Mike in my diet diary thingy you seam to talk like you know it all but owning your own gym and training for 20 years...surely you would know that diet is MAJOR part of being both strong and big...?

yes curt it is a major part, about 20% . i could get my squat up to a lifetimes best by eating cornflakes every day for a month!!!!! oh and a few mars bars ,a full english breakfast fry up,packets of crisps and general eat what i like food.! the secret is in the TRAINING,PREPARATION , REST,MENTAL APPROACH,AND THE SELF MOTIVATION. oviously you have to know what you are doing which takes years of training and trial and error in the gym!!! nutrition alone will not lift the weight, what happens is your body will fall apart!!!!! live and learn my friend. !!!

[curt]

yes curt it is a major part, about 20% . i could get my squat up to a lifetimes best by eating cornflakes every day for a month!!!!! oh and a few mars bars ,a full english breakfast fry up,packets of crisps and general eat what i like food.! the secret is in the TRAINING,PREPARATION , REST,MENTAL APPROACH,AND THE SELF MOTIVATION. oviously you have to know what you are doing which takes years of training and trial and error in the gym!!! nutrition alone will not lift the weight, what happens is your body will fall apart!!!!! live and learn my friend. !!!

Yer I see your point, and you are right....

But I got the impression you were saying fuck the diet...its ALL about the weight and gym..?

I 've had shit diet days [a lot according to some lol] and my training felt weak and crap when I eat clean (ish) and good low GI carbs I tend to have a good session, as for mentally prepared...I won't go to the gym unless I wke up and think ''YES gym today!"

I think I may have to take your approach a little more to get some kcals in lol...but also I forgot to mention...unlike many pler...I don't (yet) wish to have a belly and fat % over 15... When and IF i decide to do that...obviously I will eat WHAT I WANT WHEN i want lol...

Looking at me in a body builders way..you wouldn't be able to really tell I am a pler..thats perhaps my difference?:mrgreen:

[MattGriff]

Looking at me in a body builders way..you wouldn't be able to really tell I am a pler..thats perhaps my difference?:mrgreen:


Chris Jenkins
Matt M
Del
Craig Coombs
Justin Hurley
Keith Ellis

and so on and so on, do these people not 'look like powerlifters' then?

What the fuck does a powerlifter look like? Its a sport based on strength, do all strongmen look the same? Do all rugby players look the same?

You look fook all like a Body Builder, way way to small for a start (and thats just your IQ)

[curt]

Chris Jenkins
Matt M
Del
Craig Coombs
Justin Hurley
Keith Ellis

and so on and so on, do these people not 'look like powerlifters' then?

What the fuck does a powerlifter look like? Its a sport based on strength, do all strongmen look the same? Do all rugby players look the same?

You look fook all like a Body Builder, way way to small for a start (and thats just your IQ)

I mean most plers who eat what they want...are going to look like that arn't they...BIG, SMOOTH, and STRONG..see my point?

[SSY]

...BIG, SMOOTH, and STRONG..see my point?

sometimes curt, you make it too easy for him :(

[MattGriff]

...BIG, SMOOTH, and STRONG..see my point?

Is this your advert in 'Gay vest boy times'

'Intellectually inferior bee sting bearing vest boy looking for....'

[curt]

Is this your advert in 'Gay vest boy times'

'Intellectually inferior bee sting bearing vest boy looking for....'

:icon_wub::mrgreen:

[suffolkmike]

Chris Jenkins
Matt M
Del
Craig Coombs
Justin Hurley
Keith Ellis

and so on and so on, do these people not 'look like powerlifters' then?

What the fuck does a powerlifter look like? Its a sport based on strength, do all strongmen look the same? Do all rugby players look the same?

You look fook all like a Body Builder, way way to small for a start (and thats just your IQ)

i have lifted with 3 of these fellas and they are some of the best powerlifters i have ever met for their bodyweight!! they look good and they are very very strong. but you can also be strong and not look like a bodybuilder. lifters like justin in the 82.5 class and craig in the 100,s are few and far between.

[suffolkmike]

[QUOTE=curt;85128]Yer I see your point, and you are right....

But I got the impression you were saying fuck the diet...its ALL about the weight and gym..?

I 've had shit diet days [a lot according to some lol] and my training felt weak and crap when I eat clean (ish) and good low GI carbs I tend to have a good session, as for mentally prepared...I won't go to the gym unless I wke up and think ''YES gym today!"

it sounds as if you are not strong enough mentally!!! you have to have a passion for powerlifting to stay in the game curt. what about when your lifts stop going up and go down?? when you have to miss some workouts because of other committments?? your diet at some stage of your life will be the least of your concerns,maybe you will not be able to afford to eat properly and buy supplements, ? the training costs nothing.... nor does sleep. a balanced lifestyle and a experienced correct approach to training will get you to the top of your abilities.

[curt]

[QUOTE=curt;85128]Yer I see your point, and you are right....

But I got the impression you were saying fuck the diet...its ALL about the weight and gym..?

I 've had shit diet days [a lot according to some lol] and my training felt weak and crap when I eat clean (ish) and good low GI carbs I tend to have a good session, as for mentally prepared...I won't go to the gym unless I wke up and think ''YES gym today!"

it sounds as if you are not strong enough mentally!!! you have to have a passion for powerlifting to stay in the game curt. what about when your lifts stop going up and go down?? when you have to miss some workouts because of other committments?? your diet at some stage of your life will be the least of your concerns,maybe you will not be able to afford to eat properly and buy supplements, ? the training costs nothing.... nor does sleep. a balanced lifestyle and a experienced correct approach to training will get you to the top of your abilities.

yer your right....I've had my lifts go down and stuff...and I am sure it will happen more and more the stronger I get...

[Tony Brown]

hi curt
this looks good, iv never really looked into power before so this is all fairly new to me. iv listened to tony and i have watched him train and watched him not failure on sets. so i train like this and i dont feel im putting enough into it . so i end up after abit adding weight and going to the max and training like a bull in a china shop. or someone goes 2 more reps and i think f**k it and go for it. but i know this is probably the wrong thing to do. i would have to spread the workouts out more because i only train 3 times aweek. but then im older than you so i probably need the rest! i will definately change it and give it a good go1!

Steve, Take a look at this post by DEL. Its the Westside template. I follow this for Bench only cause my backs knackered as you know.

http://www.powerliftinguk.co.uk/showthread.php?t=2718

Its a good routine, very power based. I have powerlifted as a makeshift bodybuilder for years and although I squatted and deadlifted 300kg at 110 I never reached my potential. Training for bodybuilding is just that, and you end up a kind of hybrid.

Focus on power. Find a routine that suits (5x5 never worked for me to my full potential), Perioisation (5's, 3's, 1's) or Conjugate (ME and DE days always max on rotating movements) and go for it.

I never realised I trained like a pussy, I must watch that. I must make it look easy then on my ME bench days on the floor press with 195kg!!!!!

See ya down the gym buddy, and remember, if you wanna be big and strong do you wanna listen to someone smaller and weaker than you?!?!?"!

[curt]

tony if aimed at me- I was only saying whats worked for me and made me have really good gains...

[Tony Brown]

tony if aimed at me- I was only saying whats worked for me and made me have really good gains...

Curt,

No problem, I think you train more akin to what I would choose to do with ME and DE work and a focus on strength gains. Muscle usually comes along for the ride.

I do think you tend to overthink things, especially diet. You're young, enjoy life, train to your max, rotate ur workouts, be honest with yourself, take time to monitor how you are doing and eat what the fk you like, within reason. I used to weigh everything I ate and it didn't make a blind bit of difference. I went to a siminar with Ed Coan and he marched in at 10am with a pizza in hand. It was a meat feast though, for high protein.

See ya down the gym. :)

[suffolkmike]

Curt,

No problem, I think you train more akin to what I would choose to do with ME and DE work and a focus on strength gains. Muscle usually comes along for the ride.

I do think you tend to overthink things, especially diet. You're young, enjoy life, train to your max, rotate ur workouts, be honest with yourself, take time to monitor how you are doing and eat what the fk you like, within reason. I used to weigh everything I ate and it didn't make a blind bit of difference. I went to a siminar with Ed Coan and he marched in at 10am with a pizza in hand. It was a meat feast though, for high protein.

See ya down the gym. :)

good advise !!! inexperienced lifters think way too much!!!!!

[steve1974]

Starting The New Power Routine. Iv Looked At West Side Training But Could Nt Really Totally Understand It. But The Link That Tony Brown Has Put In Which Takes You To Pg Of Del. Makes It Sound Simple. I Like The Idea That Your Going To A Near Max Every 7-10 Days But On A Pacific Exercise. And That Your Not Always Doing The Same. So Im Gonna Start The Max Squat One Tonight.cheers For Your Comments

[beesty]

Steve,Tony that roputine looks good. quite complicated! but i only had a glance,i guess that means ur elimanting all band and chain work?

[jamwithtupac]

Starting The New Power Routine. Iv Looked At West Side Training But Could Nt Really Totally Understand It. But The Link That Tony Brown Has Put In Which Takes You To Pg Of Del. Makes It Sound Simple. I Like The Idea That Your Going To A Near Max Every 7-10 Days But On A Pacific Exercise. And That Your Not Always Doing The Same. So Im Gonna Start The Max Squat One Tonight.cheers For Your Comments

Try westwide out, personally it didnt work for me, but I didnt know what I was doing, westwide is just one of many training routines, you can get strong just squatting deadlifting benching once a week, with assistance work, and change assistance every few months and keep going at it that way, KISS, Keep it oldschool

[curt]

Beesty - not dropping the chains or bands...westside use them a lot and I use them mainly on DE [speed] days.

[steve1974]

No Beesty . He Has Just Left Out The Bands And Chains Out Just Not To Confuse Things. It Looks Like To Me That You Pick 4 Or 5 Different Exercises That Assist With Each Of The Lifts . And Cycle Them Around Each Time Trying To Beat Your Previous Best On Them. Im Picking 3x3 On The Heavy Days . But Near Enough Maxing Out On Them Eventually. At The Moment Just Want To Get The Routine Up And Running 1st. Then I Shall Starting Putting On The Weight . If Iv Got Time Il Will Start A Training Log Up.

[beesty]

ok m8 we'll discuss anyway. im going to try the bands 4 the 1st time on bench tommorrow. 1st time 4 everything actually

[curt]

No Beesty . He Has Just Left Out The Bands And Chains Out Just Not To Confuse Things. It Looks Like To Me That You Pick 4 Or 5 Different Exercises That Assist With Each Of The Lifts . And Cycle Them Around Each Time Trying To Beat Your Previous Best On Them. Im Picking 3x3 On The Heavy Days . But Near Enough Maxing Out On Them Eventually. At The Moment Just Want To Get The Routine Up And Running 1st. Then I Shall Starting Putting On The Weight . If Iv Got Time Il Will Start A Training Log Up.

Steve I would say 3x3 is a good choice but maybe to sometimes go for 5s or even doubles. Can't wait to see your log...that you WILL get round to doing lol...

There will be some big weights going down! [or should I say up lol]

Anyways, I'm off down to your hotel...so see ya soon! all the best

[SOTB]

KISS, Keep it oldschool
Surely that would be K.I.O.S.? :confused:

[MattGriff]

Surely that would be K.I.O.S.? :confused:

Very true

Kiss = Keep it simple stupid/Keep it simple shithead