Greetings from the BOP

[Tonka]

Hey there,

great site for NZ bodybuilding, well done. I am somewhat a member of the "darkside" of weight training (as we powerlifters tend to say) but I do hope to make a move to the lights and glamour of the bodybuilding stage some day. I still have a few goals that I would like to accomplish in my current sport of powerlifting so for me its head down and a$$ up till I get there.

Just wanted to say a quick hello and wish you all a safe and mass building year.

Stay strong

Tonka

[ExpensiveUrine]

Welcome Tonka.

I think I saw your name on GetStrength.com, that place is a desert.

[Pseudonym]

Hi Tonka! Don't worry... we'll show you the light. :grin:

[Ash]

Hi and welcome from another BOP based poster.

[Tonka]

Yeah, some of the NZ powerlifting forums have dried up. I have been watching this forum since it started last year but only checked the members list tonite and realised I hadnt joined. Hope to be of some help from a powerlifting point of view.

Cheers

T

[deegee]

welcome aboard

[Varven]

Welcome Tonka, good to have an experienced dark-side-lord on board :wink:

I'll start with picking your brains on the dark arts... I always was fascinated by BB, but only recently Ive noticed I get my real thrills from being able to move more plates around.

Im looking to gather information on PL style training. Im on a cut right now and intend to start a PL routine at the start of the coming year.

Any suggestions mate ?

...Im doing a bit of reading on 5x5, west-side training, Poliquins principles etc but I workout at a simple gym with 2 benches, 2 power racks and a fair bit of weights.

No bands, chains, boxes, sleds, elves in lycra suits or any fancy crap.

[Tonka]

Hey Varven,

I see you have done some research on the net and looked at possible methods from which you can launch into your powerlifting training. I like yourself lifted for the love of lifting lots of weight BUT also rehab from a rugby injury(s) for 6 years before even entering my first powerlifting comp. Up until that point I had based my routine on bodybuilding rotuines (Mon - chest/arms, Tues - back/calves, Thurs - Shoulders/arms, Fri - legs, Sat/Sun - rest). Volume was the name of the game and this really set me up on a great foundation to move into a some specialised training.

After my first comp I realised that on top of continually developing absolute strength (Raw power) I needed to be alot faster with the weight in my movements (squat/bench/dead) and thats where I adopted Louie Simmons Westside template. You already know about the two Max days (WED - squat+deadlift/ MON - bench) and the two speed days (SUN - squat+deads/FRI - bench). During season and half of my off season my main training template is based on the westside principals and the use of chains and bands are essential. The other half of my off season is high volume (light weight/high reps) just to give the joints a break.

Of course I have had to make changes to suit my lifestyle as I am a shift worker but also as a drug free lifter recovery is key to using this program Varying of volume is alos a major factor that needs to be taken into consideration and this is where alot of people can let themselves down. My first experience with Westside I followed for 29 weeks straight and by the end of it I was shattered, It was a hard learning curve but one I have learnt so much from.

I have also incorperated the other methods that you have listed (5 x 5, periodization, joe average, metal militia and Brian Siders volume) into my template with great success and it also adds great variety during the year.

If you want to talk more bro, shoot me a private message and I will give you my email.

Stay strong and never fear the weight!!

T

[Tonka]

PS: a power rack and a bench press is all you need!!

[Growth]

Welcome to the board, always good to have a variety of lifters on board.

[jono]

welcome