Powerlifters!
Nodaysoff86
Posts: 40 Member
Hey, i wanna get into powerlifting, im 6'2 270 im not fat by any means, i have a high bf of probably 18%. Ive lost nearly 17 to 20 pounds, im not looking for a a slim build, im look to be a stronger faster me. I wanna be strongman ready, any powerlifters/strongman in here? Please give me tips, should i keep cutting or start to build? Also what supplements to take for mass gain? Thanks to anybody who can help.
1
Replies
-
Does anybody reply on this site? Unless your a woman i dont think so.. Lmfao...0
-
Well, there's a whole lot you left out.
Age, goals, current program, etc.
Jump over to this thread and you'll see most of the dedicated powerlifters:
http://community.myfitnesspal.com/en/discussion/10315462/squat-bench-deadlift-snatch-c-j-post-your-best-videos/p1
Or, if you're interested, there's a dedicated site I belong to:
http://www.iron-sanctuary.com/forums/
Mostly powerlifters, some ranked. Warning though, we're fairly direct but give honest feedback.1 -
The best way to get started is to find your closest powerlifting gym or group and hook up with them. Go watch some meets, and see what its all about. Its a great sport, i absolutely love it. If you dont have a PL group nearby, you can train yourself, but its easier and generally better if you have a coach or handler. Look into some of the PL lifting programs, i am partial to conjugate style, Westside. Get on a good PL program and start eating. I supplement with protein, creatine, bcaa's , and multi vitamins .0
-
Nodaysoff86 wrote: »Does anybody reply on this site? Unless your a woman i dont think so.. Lmfao...
There are some amazing powerlifting woman here you could learn a lot from if you don't make comments like that.15 -
At 18% bodyfat you don't want to be gaining weight really as you're not in the optimal position to do so. What are you best bench/squat/deadlift weights?0
-
Thanks to all the answer, also i was only stating that woman get replies on mfp. It was a joke
To answer the question that was asked about goals! Well my age is 29 almost 30 in 5 days 
i really just wanna get stronger lifts and build a bigger me. Also would love to get into the sport of it and compete, later down the road. My doctor said my bf wasnt to high because of my size, plus i lost alot of weight already. Im not big by any means weight wise. Ive been doing a 5x5 routine plus alot of cardio as of now. I can see changes already just wanted more info. Thanks too all. 0 -
Nodaysoff86 wrote: »Thanks to all the answer, also i was only stating that woman get replies on mfp. It was a joke To answer the question that was asked about goals! Well my age is 29 almost 30 in 5 days i really just wanna get stronger lifts and build a bigger me. Also would love to get into the sport of it and compete, later down the road. My doctor said my bf wasnt to high because of my size, plus i lost alot of weight already. Im not big by any means weight wise. Ive been doing a 5x5 routine plus alot of cardio as of now. I can see changes already just wanted more info. Thanks too all.
Bodyfat is a percentage of your total weight so it doesn't matter how big you are.0 -
18% BF? How are you measuring that? You are likely closer to 28% than 18%, at your height and weight but it really doesn't matter for powerlifting (BTW Trigden is 6'3 240 and 16% and Chieflrg is 6'3 212 and around the same BF% just so you can see you aren't sub 20% yet).
I would take Sonya's advice and find a good hardcore gym that has a good powerlifting program and/or club and see how you like it. It's a great culture and very friendly for the most part and being around experienced lifters will really help you get an idea of how to lift and program correctly. 5x5 is not a powerlifting program so you'll need to find a better program geared to your level and a good gym should have coaching available that can give you a custom program.
Keep up the good work, just remember that it's going to suck a bit till you get down to the weight you want since lifting in a deficit is really hard. Enjoy the sport, it's a good one!4 -
piperdown44 wrote: »Well, there's a whole lot you left out.
Age, goals, current program, etc.
Jump over to this thread and you'll see most of the dedicated powerlifters:
http://community.myfitnesspal.com/en/discussion/10315462/squat-bench-deadlift-snatch-c-j-post-your-best-videos/p1
Or, if you're interested, there's a dedicated site I belong to:
http://www.iron-sanctuary.com/forums/
Mostly powerlifters, some ranked. Warning though, we're fairly direct but give honest feedback.
I would also add http://muscleandbrawn.com/ because I'm a fan of Steve Shaw.1 -
I wouldn't leave the 5x5 programs until you were struggling with the weight. they are designed to bring you up to a point where your body is ready for a more advanced plan.
I lifted on and off for years never really made any significant forward progress. now on the stronglifts program I'm progresssing on all lifts. slowly now but still progressing. when I get to the point where I'm going no further then I'll switch but until then these types of programs have been so successful for so many that I'm not willing to give it up.1 -
At the local commercial gym, I started working with the powerlifting trainer. She fixed my bench and nagging shoulder pain in 2 weeks (after 2 years worth of issues). She also switched me from 5/3/1 to a 3x8 set/rep scheme (on both bench and squat). Both lifts have gone up quickly. I should have gotten professional help sooner than going it alone. Help is out there, you just have to look for it.1
-
Oh, forgot my favourite PL site: http://www.powerliftingtowin.com/ it has a lot of information that you should find very helpful.1
-
Powerlifting isn't about being cut or shredded. You lift by weight classes so you didn't have to worry about % of body fat. You have 3 lifts Squat Bench and Deadlifts. You work on them twice a week except DL. that's once a week. You do one heavy day and one light day. We use to use excel programs to set up our max but now you can find max lift calculators.
A squats day will look like this.
155x10
185x8
215x6
240x4
250x3
265x2
215x6
Ext 3 sets of 8
Ham Curls 3 sets of 8
That would be a heavy day
Stop all running that takes away from your squats.
You don't train anything like body builders. Not a whole lot of exercises. Bench is bench press and incline press and some shoulder presses.1 -
Powerlifting isn't about being cut or shredded. You lift by weight classes so you didn't have to worry about % of body fat. You have 3 lifts Squat Bench and Deadlifts. You work on them twice a week except DL. that's once a week. You do one heavy day and one light day. We use to use excel programs to set up our max but now you can find max lift calculators.
A squats day will look like this.
155x10
185x8
215x6
240x4
250x3
265x2
215x6
Ext 3 sets of 8
Ham Curls 3 sets of 8
That would be a heavy day
Stop all running that takes away from your squats.
You don't train anything like body builders. Not a whole lot of exercises. Bench is bench press and incline press and some shoulder presses.
Yes, totally applicable in ALL instances... smh.4 -
LolBroScience wrote: »Powerlifting isn't about being cut or shredded. You lift by weight classes so you didn't have to worry about % of body fat. You have 3 lifts Squat Bench and Deadlifts. You work on them twice a week except DL. that's once a week. You do one heavy day and one light day. We use to use excel programs to set up our max but now you can find max lift calculators.
A squats day will look like this.
155x10
185x8
215x6
240x4
250x3
265x2
215x6
Ext 3 sets of 8
Ham Curls 3 sets of 8
That would be a heavy day
Stop all running that takes away from your squats.
You don't train anything like body builders. Not a whole lot of exercises. Bench is bench press and incline press and some shoulder presses.
Yes, totally applicable in ALL instances... smh.
Are you still doing DUP?
0 -
Wheelhouse15 wrote: »LolBroScience wrote: »Powerlifting isn't about being cut or shredded. You lift by weight classes so you didn't have to worry about % of body fat. You have 3 lifts Squat Bench and Deadlifts. You work on them twice a week except DL. that's once a week. You do one heavy day and one light day. We use to use excel programs to set up our max but now you can find max lift calculators.
A squats day will look like this.
155x10
185x8
215x6
240x4
250x3
265x2
215x6
Ext 3 sets of 8
Ham Curls 3 sets of 8
That would be a heavy day
Stop all running that takes away from your squats.
You don't train anything like body builders. Not a whole lot of exercises. Bench is bench press and incline press and some shoulder presses.
Yes, totally applicable in ALL instances... smh.
Are you still doing DUP?
No, 5/3/1 currently.
Got hurt, so trying to work my way back 0 -
Strongman is a whole different animal than powerlifting. There's a little crossover, but we have a couple people at our gym that will compete in both. When they train for one type of meet, it takes over nearly completely, so the other side suffers. There's specialized equipment, so you'll need to make sure you (or your gym) have it to train properly.
I agree with lsutton - for now, keep on the 5x5 program, assuming you're still progressing with it - and like it, of course. Another good resource is the ETP Group here. There's a good form check thread there, where you'll get really good feedback, without having to weed through the potentially bad (I've seen it) advice from the main forums.0 -
LolBroScience wrote: »Wheelhouse15 wrote: »LolBroScience wrote: »Powerlifting isn't about being cut or shredded. You lift by weight classes so you didn't have to worry about % of body fat. You have 3 lifts Squat Bench and Deadlifts. You work on them twice a week except DL. that's once a week. You do one heavy day and one light day. We use to use excel programs to set up our max but now you can find max lift calculators.
A squats day will look like this.
155x10
185x8
215x6
240x4
250x3
265x2
215x6
Ext 3 sets of 8
Ham Curls 3 sets of 8
That would be a heavy day
Stop all running that takes away from your squats.
You don't train anything like body builders. Not a whole lot of exercises. Bench is bench press and incline press and some shoulder presses.
Yes, totally applicable in ALL instances... smh.
Are you still doing DUP?
No, 5/3/1 currently.
Got hurt, so trying to work my way back
I understand that! I've still got that damn rotator cuff issue but it's getting better. Hope you heal fast!0 -
Strongman is a whole different animal than powerlifting. There's a little crossover, but we have a couple people at our gym that will compete in both. When they train for one type of meet, it takes over nearly completely, so the other side suffers. There's specialized equipment, so you'll need to make sure you (or your gym) have it to train properly.
I agree with lsutton - for now, keep on the 5x5 program, assuming you're still progressing with it - and like it, of course. Another good resource is the ETP Group here. There's a good form check thread there, where you'll get really good feedback, without having to weed through the potentially bad (I've seen it) advice from the main forums.
Strongman is much more fun IMO, but since there aren't any weight classes I'm just not going to do very well. Many of the guys that do strongman that I know also do Highland Games and who doesn't like tossing a telephone pole!2 -
Hit me up for any info. I've read it all.0
-
I would check out T Nation they have a lot of great articles on both Powerlifting and Strongman training0
-
-
trigden1991 wrote: »
+1 there are a lot better places. T Nation is more of a body building site as well and despite having some reputable authors it's hit or miss on the value of the information.1 -
Just go binge watch Chad Wesley Smith, max aita, Mark bell, silent mike, massthetics, and Alan thrall.1
-
butterbuns123 wrote: »Just go binge watch Chad Wesley Smith, max aita, Mark bell, silent mike, massthetics, and Alan thrall.
Or Muscle Massochist if you want to see how to kill yourself with an iron overdose?
2 -
Hey, mfp peeps thanks for all the posts. I've been doing some reading, im just confused if i should cut down more or start building now. I dont mind putting on a couple of pounds as long as i get results in the process. Thanks.0
-
You don't "need" to cut but it might be beneficial.0
-
whether or not you cut or bulk is a purely personal decision. Powerlifting isn't about aesthetics or BF%, its about your 1 rep max. Since you are just starting out, i'd suggest you go find a PL lifting gym, start learning the techniques, the training, etc and see how it all feels. Find your current 1rm on your 3 lifts, and figure out your goals from there. when you cut you lose strength, when you bulk you gain strength. My goal is always to try and be the strongest i can while still a weight i feel good. Some guys like to be as big as they can and all time squash records. Some people like to squash weight class records, some people dont care about records and just wanna squash their own PR's in any weight class or a specific weight class. Its all just whatever you want do.
first thing with PL is learn the form and techniques and training and rules, In the beginning that is more important than your weight. thats my opinion3 -
Ok thanks everyone. Great info from all. What about eating? Im on the low side of calories now should i up that? Also what about supplements i only take a multivitamin right now.0
-
I'd say for your first meet, don't even focus on your body weight. If you're 270lbs, you'll most likely be competing in heavyweight division of most powerlifting federations. I think the popular federation of MFP is the IPF (USAPL if you're in the states). As stated, go to a meet, see how you like it, get your lifter's card, find a meet, train for the meet, and go compete.
A lot of people recommend finding a PL gym and even a coach or at least people with similar goals. I can attest that you can be successful without doing either of those. Their advice is solid, and if I had those options, I would. The problem is, the sport is just not big enough in my area to necessitate a need for a gym like that and local coaches.
Find a way to train squat, bench, and deadlift. Read the rules of the federation you think you want to compete in. Practice those lifts using the guideline set by your chosen federation and compete! It's pretty simple.
My first meet was in February. My first total for the three lifts was 1278lbs. My last meet was in mid July and I lifted 1328lbs total. My next meet is December 10th and I'm tracking for 1450+lbs. That's close to 200lbs of added weight in less than a year (if my meet goes as planned). I'm not saying all of that to brag, I'm saying it to mean that I've found something to push myself to be stronger. Powerlifting is a great sport!! I hope you'll try it out.2
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions