New Power lifter Needs Help

Bigger Stronger Leaner Over 35 Lifter
1

After lurking on T-Nation and “working out” at the gym, I finally have learned how to lift. But I need help. I would like to be a competitive powerlifter. I’ve got all the information I need, but I need some help.

Since I am Air Force, I have to compete drug-free and I don’t like the suits so it’s Raw for me. On speed days am able to get away with doing bottom positions bench press and squats on the power rack as opposed to using Bands and chains?

With speed work, Do I need Bands or is the purpose of speed day just to do sets of two with little rest just to fight through the lactic acid build up?

I’ve also read that some lifters don’t do free squats until meet time and actually just do box squats the whole time. Is that the way to do it or is on ME day do free squats and on Speed day to box squats acceptable in order to hit big numbers on my lifts?

My current lifts are:

Bench: 415 Lbs
Squat: 440 Lbs
DL: 505 Lbs.

Goal: Bench 500
Squat 600
DL 700

I know I can do it, I just need some advise. I don’t have chains or bands and I work out solo always hogging the power rack; but nobody else uses it anyway. Can anyone provide guidance? Should I stick to the westside workout plan, or alter it a little due to lack of equipment…bands and chains?

Thanks,

Dayvon

2

I really cant help on the specifics of the WestSide routine, so Im not sure why I writing. It looks like youve been lifting a while. Your already moving some big weight.

I would think on speed day you should stay away from the bands and concentrate on speed. I did the 10sets of 2reps for my box squat. It helped. I would rest about 90seconds between sets. Im not sure about not training your full squat until meet time. How would you do a cycle? My take on it is you have to train for you. Use what you have.

Any way this might get some of the trainers to jump in.

3

sarge, I do a standard westside type template. sort of. My understanding is that its not so important as to what your ME exercise is, so long as you don’t use the same one too long. The template I use switches ME exercises every 3 weeks (dave tate’s westside for beginners). Right now I’m doing low box squats as the me squat exercise. If you haven’t started already, read the threads by Skidmark, Maraudermeat, Eco, and bunny. KMC and daddyzombie also move big weights, but I don’t know that they are specifically westside kind of guys…

Also, what do you weigh now, and what weight class do you want to compete in?

Train Harder
Old Lardass

4

Thanks for the responses so far. Right now I weigh 274 at 5’10. My BF is about 22% and I am cutting down. I learned the basics of nutriention after the fact so I was bulking the wrong way. Now I have to cut down to be between 225-240; preferably 225 but we’ll see how long I can last without consuming the good junk my kids eat.

I will check into the threads.

5

[quote]SergeantQ wrote:
After lurking on T-Nation and “working out” at the gym, I finally have learned how to lift. But I need help. I would like to be a competitive powerlifter. I’ve got all the information I need, but I need some help.

Since I am Air Force, I have to compete drug-free and I don’t like the suits so it’s Raw for me. On speed days am able to get away with doing bottom positions bench press and squats on the power rack as opposed to using Bands and chains?

With speed work, Do I need Bands or is the purpose of speed day just to do sets of two with little rest just to fight through the lactic acid build up?

I’ve also read that some lifters don’t do free squats until meet time and actually just do box squats the whole time. Is that the way to do it or is on ME day do free squats and on Speed day to box squats acceptable in order to hit big numbers on my lifts?

My current lifts are:

Bench: 415 Lbs
Squat: 440 Lbs
DL: 505 Lbs.

Goal: Bench 500
Squat 600
DL 700

I know I can do it, I just need some advise. I don’t have chains or bands and I work out solo always hogging the power rack; but nobody else uses it anyway. Can anyone provide guidance? Should I stick to the westside workout plan, or alter it a little due to lack of equipment…bands and chains?

Thanks,

Dayvon[/quote]

all of my training is centered around Westside and I’m a raw lifter. But you have to realize that Westside training is based around gear lifting. there are a few modifications that have to be made for the raw lifter.

speed benching- you don’t need to have bands. although they are very nice to have and add another dimension to your lifting. speed work is done to increase the speed at which you move the bar. the theory behind it is if you can teach yourself to move a bar fast, you are more likely to get that bar past a sticking point. typically speed work is done with weights around 50% of your max for 8 sest of 3 reps with little rest between sets.

if you wanna get better at free squatting you have to free squat. if you want to get good at box squatting then you box squat. now box squatting can have a good carry over to your free squat as long as you keep your form tight and don’t cheat or squat to a high box. i box squat and free squat.

if you have specific questions let me know. this isn’t my first rodeo:)