Although I was pretty strong when I was younger, I have never followed a powerlifting routine. I have always trained for size. I like to be big. I love having almost 20" arms. That all said, I have been having the urge to get stronger.
I have a pretty good opportunity I’m thinking about pursuing. I have a friend was a powerlifter and trainer for many years. He has many trophies and even took world back in the 90’s. I have been talking to him about getting into powerlifting. He wants to watch me train and teach me how to do it.
I never plan on doing a bodybuilding contest. However, I want to keep my size and continue to get bigger. Is it possible to cycle the two types of routines and reach both of my goals? I was thinking 6 weeks of bb and 6 weeks of powerlifting.
Actually, that’s a great way to increase size and strength concurrently. You gain muscle mass in the BB phase while gaining CNS potency in the powerlifting phase. More mass = more muscle that can lift heavy in a PL phase. CNS potency = lift heavier weights during a BB phase.
Go for it. I think you’ll find this kind of training refreshing. While some guys that cross over aren’t as strong as they look at first, their lifts usually seem to rapidly take off once they get a accustomed to the technique and gear.
There was a great article in Powerlifting USA (Vol. 30, No. 8) about Sam Byrd who squated over 1000lbs at 198. He listed a program he uses which combines Powerlifting and Bodybuilding quite nicely. At least it works for Sam. If you have access you should check it out. Basic outline was:
Mon: ME Bench and heavy Tri
Tues: back and heavy Bi
Wed: rest
Thurs; Shoulders, traps
Fri: Arms
Sat: ME SQ/DL, leg day
Sun: rest
He said the key for him was waving the periods of high intensity and low volume with periods of lower intensity and higher volume. Anyway he found that as long as he did that he was able to train for strength very efficiently while still maintaining size.
I was planning on trying this out since I’m on the opposite end, great strength but not a lot of size.
Today I planned on doing legs. I was going to do front squats, leg press, deads and leg curls.
When I got to the gym I decided to do wide leg back squats. I usually do narrow stance squats all the way down until my butt almost touches my heals. I warmed up with 135, then 185, 225, and then 275. My plan was to go a lot higher.
I then realized that my friend who I mentioned in my original post was at the gym. I asked him to watch my form as I have never done true powerlifting squats. Well, I couldn’t get low enough. I was making parallel but he said I needed about another inch to break. I ended up stripping all the weight and only using 85lbs. I still had a hard time getting down there.
The next few weeks I’m going to focus on technique. I’m going to swallow my pride and get my butt down where it needs to be. I’m not sure what my problem is as to why I can’t get down, but I’m going to keep working on it.
He said I have a lot of potential and is going to put together a program for me and teach me the correct technique. He is an old school power lifter but was crazy strong. I’m really looking forward to this as I think I’m going to enjoy this more.