Powerlifting: Dead lifts, Benchpress and Squats

[Martli]

Thought I'd make a thread for those of us into power lifting, that is: Dead lifts, Bench press and squats.

Pretty much: discuss power lifting or anything relating to the big three lifts, power lifting routines, post articles, share tips, ask questions, get stronger!

 

[Martli]

I'll get the ball rolling:

I wouldn't really consider myself much of a power lifter but I do take some interest in it and incorporate the 3 lifts into a more body building focused workout regime.

I currently do the big 3 once a week 5x5, but my numbers aren't too high:

Bench= ~85kg (Has been higher in the past, but I failed to maintain it)
Squat= 80kg for now, but with a lot of room for improvement as I have not been squatting consistently
Dead lift = 120kg but has been somewhat hampered by back pains which I am now (hopefully) beginning to overcome for good.

I'm not entirely fussed about my numbers, but would obviously always like to improve.

As for artciles: I've been trying to find an article I read a while back that explains what type of deadlift you should do based on body type (sumo vs. conventional) that had a calculator and everything in it but can't find it. I tried both, but now I stick to conventional, simply because i'm fairly certain that sumo was worse for my back. If anyone's got any decent articles on the difference between the two types of lifts then post it!

For now though, here is a pretty interesting article about an ex-powerlifter who used to train the soviet special forces:
http://www.fourhourworkweek.com/blo...ting-and-how-to-add-110-pounds-to-your-lifts/

 

[adamkungl]

stupid question - when people say "I bench 85kg" that is including the bar, correct?

I bench 70kg, squat 100kg, don't dead lift. I probably should.

 

[Valderon]

stupid question - when people say "I bench 85kg" that is including the bar, correct?

I bench 70kg, squat 100kg, don't dead lift. I probably should.

Correct! The weight of the bar is included in the net-weight figure people generally use in their statistics (and definitely in competition)

 

[God-King Dean]

How much does a bar usually weigh?

 

[adamkungl]

20kg

 

[McLovin]

20kgs?? wow...

 

[GC_Gladiator]

I'm definitely not a power lifter but incorporate the three into my routine (which has just started). I try and do 3 x 8. Started off with bench at 70 kg, squat at 90 and deadlift about 80. I could probably go higher on the latter two but my ass is usually well and truly kicked by that time.

Who likes squats... honestly? I hate them, they make me want to throw up.

I love that banner 'McLovin'. Jenna Haze is bangin' (in every sense of the word) haha.

 

[adamkungl]

haha yeah squats are draining.
I was doing 5 x 6 a couple of months back, recently i've dropped the weight but doing 5 x 12 to try and build muscle mass

 

[GC_Gladiator]

Interesting article there too Martli. I like the idea but like to use my weights session for cardio as well and try and keep momentum moving (and therefore suggested lengthy breaks wouldnt suit me). If i were looking for massive strength gains (maybe something for the future) i'd give it a crack.

Having said that not the first time i've read people pushing just the three lifts. Makes sense.

 

[Martli]

I don't actually follow that routine but I did for a while. It's good if you can push yourself, which I'll admit I'm not the best at; didn't always feel drained as much as I did just fatigued in the particular area (except deadlift day, they always drain me). The 80% day was particularly odd as I barely felt I'd lifted. But yeah, I see what you mean with the cardio afterwards, probably not for you in that case.

And yeah, me and squats have a bit of a love-hate relationship going on :lol:

 

[adamkungl]

bleh. I lack the money to have the diet to get anywhere near maximum benefit out of this.

 

[God-King Dean]

Diet is hands down the hardest part of gaining mass. Especially for us ectomorphs.

 

[adamkungl]

I can eat the required amount, I just can't afford it lol

 

[Valderon]

Diet is hands down the hardest part of gaining mass. Especially for us ectomorphs.

It's not as difficult as you'd think ... there are plenty of ways to ensure you achieve an energy (kilojoule) surplus in your diet in order to gain mass. I actually think exercise and nutrition are evenly weighted in the 'difficulty' section; because it's a lifestyle alteration whichever you look at it.

Realistically the most difficult part is developing a new routine that involves tracking your diet properly. Once you stick with it for two or so weeks you eventually learn to almost automatically modify your behaviour to suit your growth requirements. Though much like anything in fitness related endeavours; you need to have variation, and you need to have a good awareness of self (ie: how your body adapts, and what it needs to adapt).

 

[Valderon]

I can eat the required amount, I just can't afford it lol

I'm not sure if you drink alcohol; though that's one place you'd be-able to adjust your spending habits to suit buying more appropriate food to grow. Just depends on your priorities.

 

[Valderon]

Having said that not the first time i've read people pushing just the three lifts. Makes sense.

I disagree with that notion. It is the opinion of an ex-powerlifter, certainly not gospel; or a 'set belief' in the regular exercise, or powerlifting communities.

If you just perform bench press, the squat, and the deadlift - while they're compound movements, you are still significantly neglecting your upper back; your posture will most certainly be influenced by an excessive development in your chest/shoulders; and, while you may be strong in those three select movements; your synergistic muscles (though which support the movements) won't be anywhere near as 'strong' as if you were to perform other compound or isolation movements in support.

I do, however, accept the thought process that training specific to your needs is appropriate; and would focus on those three lifts as the core of their programs; (if you're referring to powerlifting). However, I'd suggest 98% of the people on this forum wouldn't compete in the sport itself.

 

[adamkungl]

I'm not sure if you drink alcohol; though that's one place you'd be-able to adjust your spending habits to suit buying more appropriate food to grow. Just depends on your priorities.

ah....priorities...those guys...

 

[DeeJ]

Before I went overseas about a month ago I had been training for 2-3 months consistently doing the starting strength 5x5 program for rugby league this year.

At the last week I trained my highest for these lifts were:

Squat - 112.5kg
Bench - 80kg
Deadlift - 110kg

All of these were 5 sets for 5 reps with the exception of deadlifts (1x5).

Tomorrow I start training again at a much reduced weight as well as sprinting/endurance.

 

[Martli]

I disagree with that notion. It is the opinion of an ex-powerlifter, certainly not gospel; or a 'set belief' in the regular exercise, or powerlifting communities.

If you just perform bench press, the squat, and the deadlift - while they're compound movements, you are still significantly neglecting your upper back; your posture will most certainly be influenced by an excessive development in your chest/shoulders; and, while you may be strong in those three select movements; your synergistic muscles (though which support the movements) won't be anywhere near as 'strong' as if you were to perform other compound or isolation movements in support.

I do, however, accept the thought process that training specific to your needs is appropriate; and would focus on those three lifts as the core of their programs; (if you're referring to powerlifting). However, I'd suggest 98% of the people on this forum wouldn't compete in the sport itself.

Agreed 100%. There is no one routine that benefits everyone, despite what some people might say. It's all about creating a routine that suits your needs by being open-minded, incorporating new ideas, challenging old ones and to a certain extent; trial and error (not injury!). That's what's so fun about weight training and exercise in general.

And yeah, I stopped doing that exact routine for the exact reasons you stated, but these three lifts are the foundation of my training routine along with other compound lifts and a few isolation.