New to NZBB and to Powerlifting Potential

[sa1ris]

Hi All,

New to this site, and also to the potential of powerlifting. I trained previously 2-3 years ago in town (Auckland, NZ) at BTS Symonds Street and BTS (aka prev Colosseum Mt Eden). I stopped after 9m-1y of training and now been back at the gym 24/7 Fitness (Mangere) for the last 7-8 weeks. My husband says I have potential and natural talent, and just thinking and watching all the hard hours, diet, work he puts into his own training, boosts my confidence to challenge myself in my own training and dieting. I potentially want to within the next 1-2 years set myself a goal to enter a Powerlifting Competition. For someone new to this Powerlifting / Body Building - could I get some advice.

:pfft: :pfft: :pfft: Keen to learn!!! :pfft: :pfft: :pfft:

[tinytraps]

Welcome 8)

Good to see another prospecting powerlifter on board :nod: Train hard and smart and youll do well \:D/

[sa1ris]

Thanks for the advice I just showed my husband, and he said that's it you know to train hard you'll do well. So thanks. Are you currently body building or powerlifting at the moment? If so, what is a typical training day for you?

[rose]

Hi Miss, welcome to NZBB, where all your dreams come true :grin:

My first suggestion after looking at your pics - buy some chalk and lose the straps. If your gym doesn't allow chalk, use it anyway 8)

What does your training week look like, how often, lifts, etc.

R

[sa1ris]

Monday - (Upper body session)

530am - Cardio 45 mins

Evening weight training

Chest press - X 3

Machine flies - X 3

Bicep curls (Dumbells) - X3

Bicep curls (Cables) - X 3

Tricep extns (One arm) - X 3

Tricep dumbell over head extns X 3

2O Mins cardio post weight training

_______________________________________________________________

Tuesday - Off (No weight training)

530am - Cardio 45 mins

Evening Cardio - 20 mins

_______________________________________________________________

Wednesday - (Lower body and Core session)

530am - Cardio 45 mins

Leg extns - X 3

Lunges - X 3

Dumbell stiff leg dead lifts X 3

Swiss ball sit ups - 20 reps X 4 (Last 2 sets with weight plate)

Dumbell side crunches - X 5 (Both sides)

Stick twists - X 5

20 mins cardio - Post core session

_______________________________________________________________

Thursday - Off (No weight training)

530am - Cardio 45 mins

Cardio - Evening (Optional)

_______________________________________________________________

Friday - (Upper body session)

530am - Cardio 45 mins

Lat pulldowns - X 3

Close grip rows - X 3

Dumbell rows - X 3

Shoulder press - X 3

Front dumbell raises X 3

Side dumbell raises X 3

20 Mins cardio - Post weight training

_______________________________________________________________

Satruday - Core session

Swiss ball sit ups - 20 reps X 4 (Last 2 sets with weight plate)

Dumbell side crunches - X 5 (Both sides)

Stick twists - X 5

_______________________________________________________________

Sunday - Off

_______________________________________________________________

Above is my typical weekly training schedule, however, dependant on my results week in and week out I may chop and change how many reps I do in my sets for weight training. Cardio is generally an hour in the morning and then stretch from 30-45 mins in the evening if I don't have weight training. My husband trains with me also. I try not to have more then 100-150g carbs per day and on a fortnightly weigh in I cut the carbs off for 1 (on the odd occasion 2 days) depends on the results.

Are you also a powerlifter? or bodybuilder? what is your typical training day like?

I don't bodybuild or powerlift at the moment, but, I would like to train myself to take a shot at powerlifting in the next 1-2 years

[teamfatboy]

Hi and welcome

It looks and sounds like you've got the important pieces in about the right place - you're clearly not afraid of hard work, you're putting in the hours, and you've got a handle on your diet if you already know your daily net carb intake. Plus, you and husband train together - that's an uncommon advantage.

With some input from the others on this site, either powerlifting or bodybuilding could be well within your grasp. There's a lot of good advice here - and you could do worse than check out some of the journals, especially in the strength/power section.

One question - when you say eg Lat pulldowns x3, that's three sets, of how many reps?

Good luck!

[sa1ris]

That's right sets are the x? (no.) that you see, I range between 8-12 reps, start at 12 and finish on 8. On my last set, I normally got to failure, I can honestly say it is shi* hard, but, when you have a goal, you do nothing but push to get there, and at the end, you feel you've just opened up your eyes to the next big thing....i.e. you'll push harder, change your reps or the weight that you push out for reps, or even do slow and controlled e.g. on machines etc...In free weights you can with isolation, but, I tend to do it more in certain muscle groups i.e. legs, back.

My husband helps motivate me with all his hard work, also with the push that he gives me too....the verbal motivation while I work out.

It's hardcore, I always get the looks like "oh my gosh, what a freak" (e.g.) from guys, because of the way I push myself, amount I lift, squat etc, and there are rarely any females in the weight area, only those that I know of that are or have been competitive in the bodybuilding sport.

[Outkast]

My first suggestion after looking at your pics - buy some chalk and lose the straps. If your gym doesn't allow chalk, use it anyway 8)

Dont listen to this woman she will get you in trouble!

[tinytraps]

Thanks for the advice I just showed my husband, and he said that's it you know to train hard you'll do well. So thanks. Are you currently body building or powerlifting at the moment? If so, what is a typical training day for you?

Bodybuilding :shock: Powerlifter to the bones :grin: Im currently doing sheiko a russian powerlifting method

Monday and friday I squat and bench wednesday is dl and bench saturday is accesory stuff. Its all volume based no real max effort stuff still kicks your but tho

EDIT: if powerlifting is your main goal hit the low reps hard 5s 3s 2s 1s hit the accesory stuff with the BB type stuff you cant go wrong with a basic 5x5 on your core movements.

[sa1ris]

Hi,

I'm on a diet at the moment, have been for the last 5 weeks and will be for another 7 weeks. I'm already lean, but, just looking to tone up at the moment. Once that's done I'll be focusing on my three compound movements - squat, bench and deadlifts.

With alot of weight and less reps.

So can't wait for that to kick in.

[sa1ris]

There are a few people I look up to in the *Powerlifting World*

Frank and Jodie Boulgaris

Ali Gascoigne

Reuben Simanu

There are some others out there, but, these are the only names I can think of for now.

[Mike Zero]

EDIT: if powerlifting is your main goal hit the low reps hard 5s 3s 2s 1s hit the accesory stuff with the BB type stuff you cant go wrong with a basic 5x5 on your core movements.

No love for 4s? :grin: