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- Sep 5, 2012
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I'm going into my 2nd powerlifting meet. Its the first week of May.
Last year my buddy convinced me to go with him to keep him company. Although I was still recovering from cancer, chemotherapy, and surgeries, I managed to place 2nd in the 100kg weight class and had the biggest bench. I didn't really train for it and I didn't have any equipment like knee wraps or anything. To be honest I don't think it was a very competitive class my squat was a little over 500, my bench 350, and my deadlift was a little over 550lbs. In the 90kg class below I me I saw some strong men. But I fell in love with powerlifting.
I'm about 12 weeks away. I bought a thick belt and some knee wraps.
1. Whats a decent powerlifting program? I see everything from 5x5, Westside, 531, yada yada. Basically right now I'm doing a bodybuilding routine where I hit each muscle group once per week with about 3 exercises. A chest workout for example is barbell bench 3 sets 5 reps, incline press 3 sets, and some dips 3 sets. I see guys having a "speed day" "max day" etc. A couple powerlifters in my gym told me my first mistake is having a "chest day" haha. Makes sense. The only thing I don't want to do is start calculating %s and shit. I just like to train as heavy and hard as I can every workout.
2. A couple powerlifting guys at my gym also hardly ever do the main lifts. I see them doing box squats, chains, bands, boards, etc. Is all this necessary? To be honest I think a few of the powerlifters at my gym are clowns. One of them can hardly squat 315lbs for a handful of reps but tosses on stretchy suit and can slap on 650lbs!! I've been watching videos of Ed Coan, Karowski, etc and they don't talk about board, chains, this stuff at all. Or at least in the handful of vids I've seen.
3. How is the gear different in powerlifting than bodybuilding? The handful of powerlifters at my gym seem to use a lot of testosterone. Right now I'm 5'6" 215lbs with abs and I want to stay under 220 so I can remain in the 100kg class. My last cycle was 800mg test per week and I ended up 225lbs. I'm thinking if I shoot 1200mg of test per week for 12 weeks and use some trenbolone (6 weeks @ 400mg/wk) I should probably stay under 220 if I sweat out some water the night before.
Thanks for any advice.
Oh ya. Right now I'm doing 4-6 reps on everything. I see Coan and Karowski go from 8 reps down to triples or doubles prior to the contest. Should I do that? Start training 8 reps and say every 3 weeks drop it down 2 reps.
Weeks 9-12 do 8 reps.
Weeks 6-9 do 6 reps.
Weeks 3-6 do 4 reps.
Weeks 1-3 do 2-3 reps ??
Last year my buddy convinced me to go with him to keep him company. Although I was still recovering from cancer, chemotherapy, and surgeries, I managed to place 2nd in the 100kg weight class and had the biggest bench. I didn't really train for it and I didn't have any equipment like knee wraps or anything. To be honest I don't think it was a very competitive class my squat was a little over 500, my bench 350, and my deadlift was a little over 550lbs. In the 90kg class below I me I saw some strong men. But I fell in love with powerlifting.
I'm about 12 weeks away. I bought a thick belt and some knee wraps.
1. Whats a decent powerlifting program? I see everything from 5x5, Westside, 531, yada yada. Basically right now I'm doing a bodybuilding routine where I hit each muscle group once per week with about 3 exercises. A chest workout for example is barbell bench 3 sets 5 reps, incline press 3 sets, and some dips 3 sets. I see guys having a "speed day" "max day" etc. A couple powerlifters in my gym told me my first mistake is having a "chest day" haha. Makes sense. The only thing I don't want to do is start calculating %s and shit. I just like to train as heavy and hard as I can every workout.
2. A couple powerlifting guys at my gym also hardly ever do the main lifts. I see them doing box squats, chains, bands, boards, etc. Is all this necessary? To be honest I think a few of the powerlifters at my gym are clowns. One of them can hardly squat 315lbs for a handful of reps but tosses on stretchy suit and can slap on 650lbs!! I've been watching videos of Ed Coan, Karowski, etc and they don't talk about board, chains, this stuff at all. Or at least in the handful of vids I've seen.
3. How is the gear different in powerlifting than bodybuilding? The handful of powerlifters at my gym seem to use a lot of testosterone. Right now I'm 5'6" 215lbs with abs and I want to stay under 220 so I can remain in the 100kg class. My last cycle was 800mg test per week and I ended up 225lbs. I'm thinking if I shoot 1200mg of test per week for 12 weeks and use some trenbolone (6 weeks @ 400mg/wk) I should probably stay under 220 if I sweat out some water the night before.
Thanks for any advice.
Oh ya. Right now I'm doing 4-6 reps on everything. I see Coan and Karowski go from 8 reps down to triples or doubles prior to the contest. Should I do that? Start training 8 reps and say every 3 weeks drop it down 2 reps.
Weeks 9-12 do 8 reps.
Weeks 6-9 do 6 reps.
Weeks 3-6 do 4 reps.
Weeks 1-3 do 2-3 reps ??
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