Looking to Lift More

Training Powerlifting
1

Sup guys,
I’m planning a big-time workout program lasting from May to September.

That’s about 16 weeks of Snatches, Clean and Jerks, Front/Back/Split Squats, Leg Presses, Lunges, Bench Press, Dead Lifts, Curls, Pullups and more…

My goal is to basically add weight and reps to all my lifts…

I’m throwing down some stats and asking you for your best advice and tips. My current weight is 170 lb. No current diet set, just learning along the way I guess.

Lifting Stats:
O-Lifts:
Clean and Jerk: 2051
Snatch: 1851

Power-Lifts:
Dead Lift: 4051, 3951(sumo), 3853(conventional, sumo) Usually dead lift both conventional and sumo and trap bar sometimes.
Squat: 4951(old PR, not sure if valid)
Bench Press: 3151(see Squat)

Max Rep Pullups: 24
Max Rep Pushups: 50

2

I want to see a video of 24 pull ups and I hope they are strict and not half reps :stuck_out_tongue:

Koing

3

That’s a pretty sick squat. Damn near 3 times your bodyweight. Have your squat and deadlift gone down significantly? If so, why?

4

thanks man, i’m not sure, but i think it’s because of consistency and not being able to put on mass.
I’ve come up with a routine to look to get back into form…
gonna check back in after tomorrow’s workout with my weight and workout numbers.

5

You need to squat lower.

6

Thanks for that input greenlift…will definitely follow up on that:P

My workout’s are gonna use a lot of methodologies that I’ve read in “Max Out on Squats Everyday”, a sick T-Nation article.

so tomorrow is:
----- Max Effort Work
Power Clean and Press
Front Squats

Leg Press (Pyramid Style work up to heaviest set and work back)
Leg Curl/Ext (Hypertrophy Super-set)
Calf Press

Glute/Ham Raise + Conditioning Work (More Squatting)

haven’t specified numbers yet, but shooting for around 50 reps Clean and Jerk, and 100 reps Front Squat

7

Sorry for not expanding on my advice I was in a rush!
If your max deadlift is 405lb then your 495lb squat is nowhere near parallel.
It would be good practice to drop the weight and work on getting your squats atg for a bigger carry over to the olympic lifts!

8

you’re right man…I’m gonna focus on my squat and bench development for the next couple weeks, today got 205 on bench, and 235 on front squat for 3 sets of 3, feels good man:)

stay tuned for more work

9

[quote]fighterkhan wrote:
you’re right man…I’m gonna focus on my squat and bench development for the next couple weeks, today got 205 on bench, and 235 on front squat for 3 sets of 3, feels good man:)

stay tuned for more work [/quote]

Nice! Front squats will help with depth and keeping your torso upright, if you get a huge front squat it will greatly help your back squat and olympic lifts!

10

New Dead_Lift PR today – 420 lb * 1 (Conventional Straps+Belt)