So was ill for a little while and when I got back decided to squat 3 times a week starting from 40kg (with 2.5kg progression) till I can get to my old 5 rep max (87.5kg)

Came upto 60kg and felt a sprain in my lower back, decided to film myself. Did 60 kg that entire week (27th Nov to 1st Dec)

Its all in one video the last day is probably the best camera angle. Appreciate all the advice guys

27th Nov: start

29th Nove: (1:21) https://youtu.be/bPuT-5CGtQo?t=81

1st Dec: (2:59) https://youtu.be/bPuT-5CGtQo?t=180

I'm entering a competition at my local gym. Max reps at bodyweight for bench press. Anyone ever done one? 

What sort of training should I be doing? Currently getting volume at various loads about 150-200 reps per workout 3-4 times a week. Bodyweight currently at about 77.5 but I'll try to scrape in under 75. 

Also I've fully loaded on creatine and beta alanine. 

Anyone have any advice for me? Aiming for between 40-50 reps. 

p.s...... I'm not looking at competing in female classes just a curious topic. ?

Anyway, my boss is an ex-powerlifter and has a ton of used bench press shirts, squat suits, and knee wraps of various brands and sizes. He used to get them for free from sponsors for competitions. He hasn't use them in years, and recently handed me the pile and said "sell these".

I haven't seen anything similar on TradeMe so I wasn't sure if that was the best place to try to sell them. Does anyone have any ideas, or interest in buying some? I'm not sure what these would even sell for but he told me the bench press shirts were fairly expensive.

I am in Christchurch btw, if anyone would like to take a look at what I have.

I can't do a single full pushup, would it be realistic to aim to be able to do a couple in two weeks?

My cardio is fine, I'm just pretty weak... 

Apologies if this has been asked a million times, I searched the forums, read the first three pages of results and didn't find an answer.

As the title says, I'm looking for a barbell for a home gym setup but struggling to find anything to buy in NZ.

I've been training at a commercial gym for about 5 years and for the last 2 years I've been focusing on the Powerlifting lifts (plus Military Press).

I was going pretty well with Squat (245kg) and Deadlift (270kg) but circumstances have changed and I would like the convenience of training at home.

I managed to track down an Ivanko dealer at Blue Fitness and I have seen Eleiko bars in a couple of places but there's not a lot of choice.

I got a quote for the Ivanko OBXS-20KG-29MM barbell which I think is IPF approved of around $1250.

I'm after a lifetime bar really (spend once, spend right) and I am prepared to pay for it... but,

I'm new to NZ and NZ Powerlifting so I'm looking for advice on what to buy and from where to get the best bang for buck.

It doesn't have to be perfect (or IPF approved), it just has to be a strong, reliable, stainless steel(?), bushing bar for powerlifting.

Is it worth looking at importing bars from Aussie (Awesome As), America (Rogue) or the UK (Watson)?

Are Leoko, Pallini, Uesaka or Werksan barbells available from anyone in NZ?

What are your experiences?

Thanks

I realise this has been asked heaps in the past, but I would like some up to date thoughts on the best personal trainer courses. I would really like to specialise in powerlifting/strength coaching. I work full time with a family so would have to do night classes or distance learning.

Am in Christchurch.

Thanks all

Lookign for an Olympic lifting coach in Wellington. Not wanting to lift from the floor at this stage but  more interested  in the lifts  given to athletes(not specifically weightlifters) in training environments (e.g.  hang high pulls).

Had a look around and a lot of the options seem to be personal training sessions with Crossfit coaches. Not saying they are bad but was wondering f there are any specific Olympic lifting coaches ? I also came across the club at Powerhouse and one in Petone but no indication of actual coaching.

Does anyone have any recommendations...or places to stay away from ?

the goal for ANY resistance training athlete when dropping body weight should be to maintain as much lean body mass as possible, or even better, add some muscle as they diet down. Unless ofcourse the athlete is 3% BF and they are trying to make weight.

when I hear of guys dropping a lot of weight and seeing an enormous decrease in strength I automatically know that their nutrition is off. Often training too, but for a PLer who IS REGIMENTED they train a certain way and hit certain numbers when required etc, as opposed to a bodybuilder who just trains balls to the wall every day.

what I am saying is, people should get out of the mentality that more weight equates to more strength when in reality more muscle is what is going to do it (if technique is good and remains the same). Muscle moves more load than fat ever will. In fact having a tonne of excess fat will indirectly reduce your results because it will make you lethargic and that will probably effect your training.

i am dieting over 15 powerlifters at the moment. Basically all bar a few are life time naturals. Some hit ridiculous numbers raw, they are all bar a few coming down in bodyweight and are all still hitting PBs pretty much every week.

if you are dieting and getting weaker you are losing muscle. Either your DIET (most likely), your training or your MENTAL ATTITUDE needs to improve. Get your numbers right and work hard to keep the mass on.

Quite frankly - is anyone surprised? I feel sorry for all the real women competing against that.

I realise places like Powerhouse don't have PT's but how does it all unfold ? Is it just sign up and  that's it, the rest is on you ? By that I mean what if a person comes in off the street and signs up and has no lifting experience, needs to know rep, set structure etc.  Is it a case of if you can't figure it out f*ck off ? 

$20 to compete free to spectate.

I look forward to seeing you all down there

I have some as-new Titan THP knee and wrist wraps for sale.  Anyone interested in them?  Going cheap. Make an offer on either/both.

Pickup North Shore, Auckland, or can be posted.

cheers

Jared

interesting to see how it plays out..

- That is the goal.

Currently, I can do a very short jog for 2-300m and start choking up and feel pain in lungs etc.

I know for a fact when doing HITT cardio last year, very high intencity, I was able to see massive improvements in a very short time.

But the programs didnt use cardio, but more like equipment stuff and we did it under instruction.

At the moment, dont know what to do to achieve said goal, so throw some ideas / routines etc.

Currently just walking, which I like, and might still do.

Here is a repost from Scott Wasson - GPC Australia Vice President on what to expect your first powerlifting comp.  it's a great guide and well worth a share.  I have altered it slightly to be more applicable to NZ comps.

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I host a lot of powerlifting events, a lot of them are for complete beginners, and one is very clear, nearly all competitors don’t really know what to expect on comp day.

That’s ok though, I run these events for novices to learn about our sport.

In this post, I want to cover a few of the main things that constantly come up at weigh in, and on comp day.

1- Entering a competition.
The first thing you need to do is actually enter a competition.
Ideally, for programming purposes, you want to pick a competition at least 8 weeks away, though I prefer 16-20.
Because powerlifting has boomed in recent years, you need to make sure you get your entry in before all available spots are filled.

If you intend on competing, get your entry form and fee in as soon as they are released  to ensure you secure your position.

2- Weigh in
Every powerlifting event will require you to weigh in.

Before you can weigh in, we will require you to have your attempt card completed.

The attempt card has basic info that we require such as your name, age, whether you are competing raw or equipped (if you are not sure, you are definitely raw) and body weight (which will be recorded by an official at the actual weigh in so leave that part blank).
You will also need to fill in your FIRST attempts for the lifts. Make sure you ask your coach before you get to weigh in as you can not be weighed until they are completed.
If you don’t have a coach, pick a weight you could comfortably do for at least 2 reps.

You need to record your monolift height and whether you are racks in or racks out.
You need to record your bench press height and face saver height also.

Once the card is filled out, you are ready to weigh in!

In a sanctioned GPC event, the MOST you can wear at weigh in is your underwear.
At a novice comp, you can weigh in fully clothed.

If you are not going to win or break a record, DO NOT CUT WEIGHT!

In GPC member comps you have the opportunity to weigh in up to 24 hours before the competition starts which can be handy but really only for serious experienced competitors who are dropping weight.  

In GPC novice comps and all NZPF comps you will weigh in 2 hours before the comp.  

Once you weigh in and give your openers go and get your rack heights sorted.  Don't leave it till the last minute.  Mingle with the other lifters.  This sport is fun and you will make lots of great friends so take the opportunity to network.

The meet organisers always appreciate a hand setting up so if you are up to it, offer to help move equipment around, set up tables.  The spot loaders / table crew / refs are all volunteers so the more help the better 

Things to pack in your training bag.
For a novice comp, you really don’t need much.
Just bring some food, drink bottle and your belt.

For a GPC comp, make sure you have all of your essentials.
Food and drink
Knee wraps, wrist wraps, belt, deadlift socks
SOFT SUIT
Talc, and if you wish, nose tork.

The competition.
Comp day.
For first timers, you are probably going to be incredibly nervous, but that’s ok. That’s why we picked a weight you can comfortably do for a double or triple as your first attempt. You want it to be easy, and lessen the pressure on yourself.
On a 3 lift comp, you will squat, then bench, then deadlift, and a typical comp will go for around 5 hours, but some comps can run for 8-9 hours. It’s a long day. Make sure you stay fed and hydrated.
You will get 3 attempts at each lift to put up the biggest number you can. The biggest squat, bench and deadlift passed by the judges will be added together for your “total”. The highest total in your weight class wins.

I always make sure I have a good breakfast,  a couple of litres of water a few hours before I compete.

Make sure you turn up to competitors briefing on time so you are aware of all the rules, where the toilets etc are and the running of the day.   

Each lift will have a 1min allowance from when the bar is called loaded, until you get timed out. I recommend making sure you are prepped and ready before you name is called. If you’re wrapping knees, start wrapping 3 lifters out. If you are using wrist wraps on bench, make sure you are putting them on whilst the previous lifter is still on the platform. That way you’re ready to go when your name is called.

Squats are up first.
In most competitions, the RAW division allows knee wraps, wrist wraps and a belt.
Once your name is called, approach the platform.
Center yourself under the bar, big breath, chest up, and unrack the bar.
When the referee see’s that you are in control of the bar, they will give the SQUAT command. Once this happens, you can no longer move your feet at all.
You must now squat down to below parallel, and stand back up.
When the referee sees that you have got control of the bar, they will call “RACK”. When you receive that call, you may return the bar to the rack.

A few of the basic rules include:
Do not go over your 1 minute allowance.
Do not move your feet after the squat call.
Squat down so the crease of the hip is below the top surface of the leg at the knee joint.
Wait for your rack call.

After I finish squatting, I’ll eat again. It will normally be something like 2 banana’s, something high in salt, and a protein shake.
The reason I don’t want to go out for steak and chips, is I want it fully digested before I get around to deadlifts.

Bench press is up next.
In most raw competitions, wrist wraps and a belt are allowed to be worn.
Once your name is called, approach the platform.
Set yourself on the bench, and when you’re ready, lift off the bar. Your handler is allowed to pass the bar to you if you wish, but they must leave the platform immediately. The referee will not call START until they are gone.

Once the referee calls START, you can begin your attempt.
Your glutes must stay in contact with the bench for your entire attempt.
When the bar is motionless on your chest, the referee will call PRESS. The length of time you are on your chest is completely up to you. As soon as the bar is motionless, the referee will call it.
Once they call press, move the bar upwards until both arms lock, and wait there until the referee gives you the call “RACK”.

 
A few of the basic rules include:
Wait for the commands - Start, Press, Rack.
Make sure you don’t dip the bar after the press command.
Make sure your glutes stay in contact with the bench.
Don’t let your feet move.

The final movement, the deadlift. 
This is where the final results of the competition are generally decided.
In most competitions, belts are the only supportive equipment that is allowed. You must also wear knee high socks.

On the deadlift, once your name is called, you can approach the bar, and pick it up when you are ready (as long as it’s within the 1 minute allowance.
When taking the bar up to lock out, you can NOT hitch or lap the bar to get it there.
Here is a short video of hitching and lapping:

The only command for deadlift is “DOWN”, which signals the lifter that the judge wants you to place the bar back on the ground. Do not drop it, or slam it, that will earn you a red light.

A few of the basic rules include:
Not starting before the 1 minute allowance.
Hitching or lapping of the bar.
Not locking the shoulder or hips to the judges satisfaction.
Dropping or slamming the bar.

The end of the day!
We’re done!
It’s been a long day for you, but trust me, it’s been a longer day for all of the officials, so make sure you thank them for giving up their Sunday to come down and put on this comp for you.
Please unload any bars in the warm up room, and put your rubbish in the bins.

In a nut shell, that’s all you need to know for your first few comps.
Hopefully this helps all of our newer lifters, especially with weigh in and their attempt cards.

Stay Strong,
Scott Wasson.

Going to be a massive year for powerlifting.

Thanks