gettin started

jren51 · 10-01-2007, 05:02 PM

hi im a freshman in college and done playing any organized sports and wanted to know how to get involved in powerlifting. ive been looking up routines to lift with and have always been a fan and used powerlifting techniques in my workouts i just need to know how to get involved in meets and that sort of stuff. any help will be appreciated

**DJSTARER** · 10-01-2007, 05:21 PM

what school are you at? a few schools have organized teams (especially in the south). Some good places to start are at EliteFTS.com (articles) and Deep Squater. Frankly, powerlifting for strength and size, and powerlifting as a sport are different beasts. One requires the use of equipment and "peaking," while the other involves well planned programing. Check out my log if you want (DJSTARER's 2006 Log Straight Up). Starting around page 6 or 7 I start getting into a bastardized (with volume) conjugate split. It's not Westside, and it's not Progressive overload.... it's sort of both. PM me if you want some specifics, but the key is to lift heavy with the big three moves.

I diet like a bodybuilder (sort of) and lift like a PLer. I've found the gains made on my powerlifting splits have FAR surpassed those made on a standard bodybuilding split. The best programs i've seen for size are PLing hybrids... so... take what you will from that. If you just want to be big and strong, eat often, but don't worry about what you eat as much. If you want to be competitive, eat smart to stay lean. The leaner you are, the more muscle/lb BW you will have. The more muscle, generally, the stronger you will be.

Keys to a big bench: Big Tris and big shoulders
Keys to a big squat: big hamstrings and big hips
Keys to a big Pull: Strong lower back and hamstrings (ABS TOO!!)

jren51 · 10-02-2007, 01:36 AM

i go to wayne state in detroit, theres no powerlifting team ive checked on it. i think im pretty set with a routine i found a ME/DE routine that i can do. i want to compete once i get into the routine and strong i just dont know how to get involved in a federation and to find out when there is one around me. i know i wanna compete pretty much raw with only a belt and maybe knee raps.

**DJSTARER** · 10-02-2007, 03:37 AM

okay. well, as far as relatively natural lifting goes, the USAPL is the best option. It's not a powerful federation, but relatively well tested.

**bigDman** · 10-02-2007, 05:47 PM

unless you have a pretty strong base i wouldnt recomend DE days

jren51 · 10-02-2007, 06:05 PM

i got a 315 bench, 500 squat and 405 deadlift if thats a good enough base to do DE days

**bigDman** · 10-02-2007, 06:42 PM

touche

**DJSTARER** · 10-03-2007, 06:32 PM

eh, BigD is right though. Speed work should be cycled in and out. It can be overdoen very easily. It's not for everyone. I don't do very much anymore. I'll likely start integrating it back into my training 6 or 7 weeks out from comp.

**bigDman** · 10-03-2007, 06:46 PM

Quote:

Originally Posted by DJSTARER

eh, BigD is right though. Speed work should be cycled in and out. It can be overdoen very easily. It's not for everyone. I don't do very much anymore. I'll likely start integrating it back into my training 6 or 7 weeks out from comp.

yea DE for more than 3-4 weeks may not be that beneficial. Other ideas include
RE days, 10-12x1-2 with semi heavy weight 70-80%, Or just a full out accessory day

**DJSTARER** · 10-03-2007, 07:45 PM

Quote:

Originally Posted by bigDman

yea DE for more than 3-4 weeks may not be that beneficial. Other ideas include
RE days, 10-12x1-2 with semi heavy weight 70-80%, Or just a full out accessory day

lol. every day is a full out accessory day baby.

jren51 · 10-04-2007, 03:07 AM

whats an RE day all the articles ive read have never mentioned it. is it like a day just for accessory exercises that you use in place when your not doing DE?

danman77220 · 10-04-2007, 03:51 AM

Quote:

Originally Posted by jren51

whats an RE day all the articles ive read have never mentioned it. is it like a day just for accessory exercises that you use in place when your not doing DE?

RE = Repetition Effort

Basically the goal is to switch things up and focus on doing high reps with submaximal weights (I think). There are various ways to do this. My favorite is to take 50-60% of your 1RM and rep it to failure for three sets.

I think that's pretty much it, DJ and bigDman might have some more info.

**bigDman** · 10-04-2007, 04:55 PM

Repition effort is 3 sets of maximal reps with minimal rest

Quote:

Originally Posted by joe defranco

Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
Flat DB bench press (palms in or out)
Incline DB bench press (palms in or out)
DB bench press on Swiss ball (palms in or out)
DB floor press (palms in)
Push-up variations
Chin-up variations
Barbell bench press (55-60% of 1RM)

**DJSTARER** · 10-04-2007, 05:59 PM

yeah. there is maximal weight involved, but volume too.

My upper body RE day looks like this:

2 board press: 3 sets of 7-9

135lb Bench to failure (45 reps or so) X3

Lat: 3X12

ABS

My lower body RE days tend to have a lot of GHRs, Lunges, Squat alternatives and partial deads.

jren51 · 10-11-2007, 11:14 PM

now that i got a pretty good handle on the workout how do i compete in meets? do i just show up and register the day of or do i have to join the federation who's holding the meet prior to the meet or something else?

**bigDman** · 10-11-2007, 11:27 PM

Powerlifting Watch | ~ Keeping an Eye on the Powerlifting Scene ~

find a meet and there should be like applications online.

10-01-2007, 05:02 PM	#1
jren51 New Member Join Date: Feb 2007 Posts: 5 Recipes: 0 Rep Power: 0	gettin started hi im a freshman in college and done playing any organized sports and wanted to know how to get involved in powerlifting. ive been looking up routines to lift with and have always been a fan and used powerlifting techniques in my workouts i just need to know how to get involved in meets and that sort of stuff. any help will be appreciated

10-01-2007, 05:21 PM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: gettin started what school are you at? a few schools have organized teams (especially in the south). Some good places to start are at EliteFTS.com (articles) and Deep Squater. Frankly, powerlifting for strength and size, and powerlifting as a sport are different beasts. One requires the use of equipment and "peaking," while the other involves well planned programing. Check out my log if you want (DJSTARER's 2006 Log Straight Up). Starting around page 6 or 7 I start getting into a bastardized (with volume) conjugate split. It's not Westside, and it's not Progressive overload.... it's sort of both. PM me if you want some specifics, but the key is to lift heavy with the big three moves. I diet like a bodybuilder (sort of) and lift like a PLer. I've found the gains made on my powerlifting splits have FAR surpassed those made on a standard bodybuilding split. The best programs i've seen for size are PLing hybrids... so... take what you will from that. If you just want to be big and strong, eat often, but don't worry about what you eat as much. If you want to be competitive, eat smart to stay lean. The leaner you are, the more muscle/lb BW you will have. The more muscle, generally, the stronger you will be. Keys to a big bench: Big Tris and big shoulders Keys to a big squat: big hamstrings and big hips Keys to a big Pull: Strong lower back and hamstrings (ABS TOO!!) __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-02-2007, 01:36 AM	#3
jren51 New Member Join Date: Feb 2007 Posts: 5 Recipes: 0 Rep Power: 0	Re: gettin started i go to wayne state in detroit, theres no powerlifting team ive checked on it. i think im pretty set with a routine i found a ME/DE routine that i can do. i want to compete once i get into the routine and strong i just dont know how to get involved in a federation and to find out when there is one around me. i know i wanna compete pretty much raw with only a belt and maybe knee raps.

10-02-2007, 03:37 AM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: gettin started okay. well, as far as relatively natural lifting goes, the USAPL is the best option. It's not a powerful federation, but relatively well tested. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-02-2007, 05:47 PM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	Re: gettin started unless you have a pretty strong base i wouldnt recomend DE days __________________ COME CHECK OUT MY JOURNAL

10-02-2007, 06:05 PM	#6
jren51 New Member Join Date: Feb 2007 Posts: 5 Recipes: 0 Rep Power: 0	Re: gettin started i got a 315 bench, 500 squat and 405 deadlift if thats a good enough base to do DE days

10-02-2007, 06:42 PM	#7
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	Re: gettin started touche __________________ COME CHECK OUT MY JOURNAL

10-03-2007, 06:32 PM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: gettin started eh, BigD is right though. Speed work should be cycled in and out. It can be overdoen very easily. It's not for everyone. I don't do very much anymore. I'll likely start integrating it back into my training 6 or 7 weeks out from comp. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-04-2007, 03:07 AM	#11
jren51 New Member Join Date: Feb 2007 Posts: 5 Recipes: 0 Rep Power: 0	Re: gettin started whats an RE day all the articles ive read have never mentioned it. is it like a day just for accessory exercises that you use in place when your not doing DE?

10-04-2007, 05:59 PM	#14
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: gettin started yeah. there is maximal weight involved, but volume too. My upper body RE day looks like this: 2 board press: 3 sets of 7-9 135lb Bench to failure (45 reps or so) X3 Lat: 3X12 ABS My lower body RE days tend to have a lot of GHRs, Lunges, Squat alternatives and partial deads. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-11-2007, 11:14 PM	#15
jren51 New Member Join Date: Feb 2007 Posts: 5 Recipes: 0 Rep Power: 0	Re: gettin started now that i got a pretty good handle on the workout how do i compete in meets? do i just show up and register the day of or do i have to join the federation who's holding the meet prior to the meet or something else?

10-11-2007, 11:27 PM	#16
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	Re: gettin started Powerlifting Watch \| ~ Keeping an Eye on the Powerlifting Scene ~ find a meet and there should be like applications online. __________________ COME CHECK OUT MY JOURNAL

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