diary excerpt of 830lb squatter

[Varven]

This are excerpts from intensemuscle.com powerlifting section, by a poster called 'future'.

He explains his template training upto a 830lb squat weighing in at 240lbs body weight.

I used a Westside barbell template. Basically, I wasn't satisfied totally so I tweaked things to fit what I wanted.

Monday: Squat Max Effort Day

This ALWAYS was a squatting day. The only thing I varied was my for positioning, depth and bar positioning. I used Steps from a step class and rubber pabs along with a tape measure to keep track of my heights. I would NEVER pause. Just to feel pressure from the box letting me know I was where I needed to be and back up to position. I usually did about 15 sets with warm ups etc.

Next I would hit good mornings for 3-5 sets. Usually I would only do sets of 8-10 but sometimes I went heavier.

Next, reverse hypers or back extension. 4 sets of 10

Finally, 2 sets of 20 reps on leg extensions. DONE.

Friday: Dynamic Squat or Speed Day (NOT FUN!)

This day I would squat on a 10" box with around 405-495 and pause each rep briefly ALTHOUGH STAYING TIGHT and then firing up. I did this slightly different than what I had read about but after doing it wrong I found it really was helping me. I would do 12 sets. I would rest 30 seconds between each set! I was cooked!!!

Then I would possible go heavy on good mornings. Ususally I would do the same protocol as I trained on Monday with only slight variations depending on how I felt. If my lower back was tired, I would skip GMs and doing ham curls. I would sometimes do leg presses but usually stuck with high rep leg extensions at the end. Sometimes I would do some rack lock outs if I had the energy.

My off days I would stretch ALOT and spend time in a tub. Every Friday I say a massage therapist as well.

I trained my abs nearly every day. My favorite thing was doing decline situps with 4 45's.

Obviously, to train this hard and this much my diet was PERFECT. But this gives you an idea of what I did to squat 830 weighing just 238.

I dont think I could EVER, EVER go through what I did during that time. It was very very hard on my body. I usually was limping out. Oftening getting sick. But yeah, it worked. The biggest think that helped was being attentive to my recovery. I took hot and cold showers right after training, hot tub therapy on my off days, massage, I have an industrial massager at home for my back and I stretched all the time.

I wouldnt recommend someone try this. If you do...scale if back and find what fits for your recovery because I built up to it.

My diet during that time:

Diet? Lots of protein. I had to stay in my class of 242 so I always tried to stay around 235 or so. I had about 300-350 grams of protein a day. Carbs I didn't keep track of so much. I took alot of flaxseed oil. 4 shots a day. Every morning I went to a cafe where a friend was a chef and had a huge 10 egg breakfast. I basically just used alot of common sense. Creatine, glutamine after training along with 60 grams of whey. I also would have a protein shake of 60 grams first thing in the morning. My diet wasn't too complicated. It doesnt need to be.

[cycomiko]

raw?

Although my 830 was done in Inzer Iron wraps and Z-suit

[Varven]

I do believe when he mentioned raw he must have meant drug free, regardless a 380kg squat is BIG.

[Old Bull]

I do believe when he mentioned raw he must have meant drug free, regardless a 380kg squat is BIG.

Raw in PL means no Squat Suit, No Knee Wraps just a Belt. Some allow Knee Wraps The Z Suit is like a squat soft suit, ie "Olympic lifting Suit"

OB

[2guns]

so is there much difference in the amount a pl can do on each lift with the suit wraps etc than if the pl was doing it "raw"?

[Old Bull]

Depending on the Federation is what equipment you can wear.

IPF International Powerlifting Federation which NZ is part of uses Inzer Titan and Metal.

These are 1 ply Squat Suits, Bench Shirts and Deadlift Suits.

What you can get out of this Gear is roughly

Knee Wraps 5-10kg

Squat Suit 20-50kg

Bench Shirt 20-50kg

DeadLift Suit 20kg

You get about 70 to 80kg on your total maybe more depends on the individual.

IPF biggest bench is around 330kg

The other feds have denim, 3 ply Shirts which can give you 100kg on your Bench

Leviathan Squat suits which can give you 200kg on your Squat

Some of these feds are not tested so some of the numbers you see floating around are what that fed allows.

Tonka has a 305 Competition Bench NZ record and close to a 600 raw.

No one in NZ has cracked a 1000kgs but it could go next weekend in Hastings.

Talk of a couple of guys T included opening with a 360 -365kg Squat

300 Bench and 300 Dead for there first lifts

Dose not matter what fed they belong to 300kg Bench 400kg Squat, you got to be plenty strong to walk out with that or even attemtp to Bench it....

Be Strong

Train Hard

Lift Big

OB

[2guns]

r nz power lifters tested?

and do u have to belong to a club or nething to enter?

or is it like bodybuilding where u represent yr self?

[Old Bull]

r nz power lifters tested?

and do u have to belong to a club or nething to enter?

or is it like bodybuilding where u represent yr self?

All NZPF members are tested we come under WADA and The NZSPDA now called Drug Free Sports New Zealand.

Last year we held the National Bench Press Championships here at The Powerhouse 8 Lifters were tested 1 failed he was taking a product that was supposed to be ephedrine free. He got a two year ban.

You can join you local area about $20 to $30 per year, CDs, Waikato/BOP, Aucklnad, Northland, Canterbury, Southland. At the same time you join the NZPF part of that is to submit your name to the Drug Testing Authority. You have to be on the Drug Testing programme for six months before records can be attempted. The waiver you sign is that you can be tested at anytime if you refuse a test it is a two year ban.

The IPF dictates that participating countries have a stringent testing programme, if not that country is removed from the IPF, International Powerlifting Federation.

There are Novice comps through out the year, where you do not have to be a member Just turn up and give it a shot if like it and want to go further then you join your local. Most let you do about three novice comps before the may want to to join.

Be Strong

Train Hard

Lift Big

OB 8)

[Varven]

Well I stand corrected, he's not a raw lifter

old Bull, when do you think a person should start adding in suits/wraps into his training. I.E. if someone was going in for a novice meet, moving relatively light weights (training less than 2 years in total), is it too early to add in gear ?

[Old Bull]

Well I stand corrected, he's not a raw lifter

old Bull, when do you think a person should start adding in suits/wraps into his training. I.E. if someone was going in for a novice meet, moving relatively light weights (training less than 2 years in total), is it too early to add in gear ?

Hey Varven

Sorry mate about the correction, but sometimes there is a bit of confusion with the Darkside talk (PL) Gear to us is Squat Suits Bench Shirts etc Raw lifting with no gear as oppossed to drug free.

As you said still got to be strong for those numbers.

What do you call relatively light weights, and training for two years is a good base.

best lifts:box squat 160kg @ 2 reps

Full deadlift 160kg @ 1 rep

Rack deadlift 180kg@ 5 reps

Decline Bench press 90kg @ 3 reps

I do not know your weight but a 160DL is good and depending on the depth of your Box ie if that number you do is below or at parallel then your numbers would be about normal between DL and Sq. for two years of training.

DLs are usually higher than the Sq by about 20 to 50kg for the first couple of years. As your squat technique improves then it will pass your deadlift eventually. A 160kg below parallel box 1" (25mm) gives you about a 175kg to 180kg Single maybe a bit more.

BW Body Weight is what it is all about if you are around 80kg then double bw deads or squat is real good. Elite lifters hit around 3+ up to around the 100 110kg class. We have 62kg guys doing triples and some of our ladies are doing triples.

First goal in The House are BW Bench, 1 1/2 times BW Dead and Squat then 1.5 Bench, Double Sq/DL , 2.5 and 2, then 3 and 2.

Going to cost about $400 for gear, but depending on whether you are a sub junior, junior or open lifter and how far you want tp push your self is when you bring the gear in. We have a couple of lifters hitting the mid 500s Sq220, B 140, DL 220, training about 18 months who going to gear up for next year.

If you are pretty close to competitors who wear gear then get it and go for them if there is a big gap then build up get some loose gear and train in that then some comp gear.

We work on about a four to five years to get you to elite.

First 18 Months Training to Train:

Next 18 Months Training to Compete:

The Next 18 Months:

Training To Win

PL is about you and what you want, you do it for your self, you want to see how far you can go, how far you can push your self. You cannot compete against some body else only your self. You cannot control what they lift only what you lift. It is all about "PRs" personal records, you go to a comp come last but get four PRs Squat Bench Dead and Total Then You Have Won.

We have a few BBs who come to our novice comps just to see where they are at, but they taper off leading up to their comp season. Most novice comps are at the end of the year and the begining of the next year as lifters have to qualify for Regionals then Nationals which are on next week.

Went on a bit but if you are BB then a couple of years in the Darkside will mass you up and give you thickness and density, then you drift back to the lights as a big Mother.

Be Strong

Train Hard

Lift Big

OB 8)

[2guns]

when is the next novice comp in the auckland area? im keen to do it!

[ExpensiveUrine]

2guns, there's a PL comp in Auckland Uni this wednesday (9th Aug) and I think they're still accepting registrations.

Sorry, can't be more of help at the moment but will have a look at the poster tomorrow morning.

[2guns]

have a look maybe i enter tommorow.

can u find out all the details bro?

like time cost who i contact etc.

it might be a bit rushed ill c.

and wat do i bring? coz i only got a belt

[2guns]

Went on a bit but if you are BB then a couple of years in the Darkside will mass you up and give you thickness and density, then you drift back to the lights as a big Mother.

im quite interested in giving this powerlifting a go and giving the training a go. could u pm or just post some details up here about where to start.

and one more thing is it possible to bb and pl at the same time? while still being elite at both?

[Varven]

Hey bro,

auckland uni meet, is registrations on the day.

Turn up there in the morning, I have no idea what time.

Search up auckland uni recreational center on the internet.

Find a phone number and ring them.

U register on the day and stay till you finish your 3 attempts at each of the 3 lifts.

You dont need anything apart from belt and your basics.. ie. clothes shoes etc.

I dont know the exact time offf the weight in, but call them and askk them all the details.

Let us know how you go, good luck.

[big MAC]

Rego for Akl uni comp is before 11am and starts at 12.

[Varven]

I should think being elite for both maybe a bit of a difficulty.

Think of it this way, lets say you take the year 2007, midway through you have a pl meet and then 2 months later you have a bb comp.

Your going to spend the better part of the first 6 months training with heavy weights and low reps MOSTLY. You will perform some hypertrophy specific work, but the focus on size/symmetry/appearance will be down from a usuall 100% to 10%, so will you have enough time to get in shape for a bb comp in 2 months after a pl meet ?

Its not impossible but it would be extremely hard I think.

However in having said that, I think PL is a great offseason template for BB'ers.

If you dont mind adding on a couple of digits of bf%, the heavy work will definintely add more beef onto your structure.

Either way, I see no harm in trying it out. Give it a go when you've got time between bb comps.

Have you seen the link I posted in the general discussion threat titles" "Dave Tate" by user Retroblaster ?

I have posted a link to a pl called Dave g I think.

He has a typical pl structure, huge and stocky, but he cuts down and he's so damn ripped and muscular, it would put a huge number of bb'ers to shame.

Have a look bro, and good luck .

[Old Bull]

Went on a bit but if you are BB then a couple of years in the Darkside will mass you up and give you thickness and density, then you drift back to the lights as a big Mother.

im quite interested in giving this powerlifting a go and giving the training a go. could u pm or just post some details up here about where to start.

and one more thing is it possible to bb and pl at the same time? while still being elite at both?

Hey 2 Guns,

As Varven said it may be difficult to achive both, the by product of PL is size but not a great deal but a couple of years PL will get your strength levels right up so when you return you can do your bb exercises with a lot more weight.

Off season is a good way to start after the BB comps have finished hit the heavies low reps just the big three Squat Bench and Deads. Then prepare for your comp season see how that goes if it helps heaps then hit it again.

They are two different sports but we both learn from each other, a lot of BBs are hitting the low reps big weights following Ronnie who was a PL same and Arnold & Franco I think there is a link on here of Ronnie doing 700lb deads 2 weeks out from the O.

If your heart is BB then stay with it and do Pl in the off season try a couple of comps. As PLs we at some stage need more muscle size the bigger the muscle the stronger we can get.

Also most PLs have small calves quads pecs and biceps, but big hammies tris rhombs delts traps and back. So there will be a sacrifice.

OB 8)

[ExpensiveUrine]

Just an update for that Uni comp on wednesday the 9th.

It starts at 12noon. Registrations/weigh-ins are taken between 6 am and 11 am on the day of the comp. (9th) Enter your starting lifts on registration form blah blah blah.

Estimated finish is 3-30 pm.

Didn't see anything about an entry fee, so I'm guessing it's free to enter. It's free for spectators.

[Varven]

does anyone have results from the uni pl meet ?