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Powerlifting Day - Round 2

morattigirl
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morattigirl Senior member

morattigirl

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Ok so Global Fitness holding another 500/1000lb club day, Im thinking I wanna give this a go.... It's on the 11 Sept so i've got 8 weeks to GET STRONG!!!!

500lb = 227.5kg

Currently:

Dead 80kg

Bench 50kg

Squat haven't tried 1rm lately but i did 5 x 70kg (last couple were abit dodge tho) last week so am thinking i can do 1 x 75kg

Haven't got too far to go to make the weight... I've never trained for anything like this before so have got no idea where to start?

Help please...

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morattigirl Senior member

morattigirl

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What sort of training are you doing at the moment M? Maybe post up a weeks training?

I haven't really got a set training plan where i work specific muscles on certain days.

Lately i've been doing abit of all over body high rep workouts eg.

3 x 40 reps

Deads 20kg bar

Chest 5kg Dumbells

Squats 25kg Bar

Rows 5kg Dumbells

Lunges 4/5kg Dumbells

Triceps 15kg bar

Shoulders 5kg Dumbells

ABs

Other days i'll just flit between machines or doing whatever I feel like, also do a mixture of Interval Training & Crossfit Training for cardio

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Big john Veteran member

Big john

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Westside or sheiko templates would be yr best bet as there designed esp for the 3 lifts, but i think westside is more taylor made towards geared lifitng (perhaps one of the other bros can confirm this?)

stay strong!

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ThePman Senior member

ThePman

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I was going to link up Sportsgirl's last training cycle that she did for the BBro but looking at it, it's got a lot of autoregulated stuff in it that wouldn't make a lot of sense and really needs a coach there to handle it.

So instead, I'd just tell you to find a good eight week linear peaking cycle (which is all I've done w/ Sportsgirl, minus a few tweaks of my own) and stick to the basics. I don't like a lot of complexity when it comes to this stuff.

Squat once, pull once, bench once and then throw in a second day for upper body (light benching and assistance). Hit the lifts for heavy work sets, do a few assistance exercises, and call it a day.

Spend the first four weeks doing lots of sets of 5, adding weight each week, and then move into triples, then doubles, then singles towards a max. Try to train in the same equipment you'll compete in. For your first contest, you don't need anything fancier than that.

For inspiration:

http://www.weightsnet.com/Docs/barry.power.html#routine

http://www.deepsquatter.com/strength/ar ... oanpln.htm

http://powerandbulk.com/phpBB2/viewtopi ... 439#651439

http://powerandbulk.com/phpBB2/viewtopic.php?t=36164

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tinytraps Veteran member

tinytraps

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Westside or sheiko templates would be yr best bet as there designed esp for the 3 lifts, but i think westside is more taylor made towards geared lifitng (perhaps one of the other bros can confirm this?)

stay strong!

Training with gear is taylor made for geared lifting. Westside sheiko 5x5 etc etc are all roads that lead to the same place. You can lift sheiko equipped or do westside raw, I think the quadply high squat feds have made westside fallout of favour a bit but its a good system which is quite simle. WESTSIDE FOR LIFE!!

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morattigirl Senior member

morattigirl

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Spend the first four weeks doing lots of sets of 5, adding weight each week, and then move into triples, then doubles, then singles towards a max. Try to train in the same equipment you'll compete in. For your first contest, you don't need anything fancier than that.

For inspiration:

http://www.weightsnet.com/Docs/barry.power.html#routine

http://www.deepsquatter.com/strength/ar ... oanpln.htm

http://powerandbulk.com/phpBB2/viewtopi ... 439#651439

http://powerandbulk.com/phpBB2/viewtopic.php?t=36164

Cheers! Tongan Terror and I also discussed this form of training to start with too but really good to get other opinions. That first link is vey helpful too . Awesome

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Daz69 Senior member

Daz69

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Hi There...

You're training purely for strength in a given time frame....

I dont know how long you spend on cardio, but for the time being I say no more than 20mins twice a week....

You dont want to be using up all your carbs then eating into your protein (muscle) by long cardio sessions You need it for power & strength .......

Good luck...............

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morattigirl Senior member

morattigirl

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Thanks Daz 20 minutes twice a week is exactly what i was thinking cardio wise would have been ok surely?

I just wanted to be able to do Something! I know you're still burning calories tranining this way and geez your heart rate does get up there! But I still wanted to be able to get my "sweat up" fix if that makes sense, coz i don't know what it is but I just don't sweat doing weights??

AND YES I AM working hard enough lol :pfft:

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morattigirl Senior member

morattigirl

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Got my bodyfat % done tonight, had two different people calculate the results...

One said 22% and the other said 16% ?? Now im just confused as to which one is right?

The 22% was done from an online calculator and the other was worked out by body weight x percent, so 52kg x 0.31 = 16% bf, the 0.31 must be worked out somehow from the measurements taken with the callipers?

Anyway i think i'll just go with the 16% coz it sounds way better :pfft:

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morattigirl Senior member

morattigirl

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When you say 'on-line calculator', you mean one that puts in a number of spot skinfolds, height/age/gender/weight and does the maths ? Sadly, I think they're probably more accurate... :(

Yup that's the one...

DOH!! :doh: although I thought that was probably the case. Damit :(

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