Powerlifting Comeback

Training Powerlifting
41

[quote]cheeta wrote:

its a little different in the small countrys in europe i think. what he means is that he only compeats in IPF am I right? I can only compeat in IPF in iceland because i am registered in KRAFT the icelandic powerlifting federation that only aknowlages IPF cometitions, there for I am an IPF lifter I assume…? am I wrong

[/quote]

You are absolutely right :slight_smile:
It think only the US have all these different federations.

There is only one type of lifting I am into, and that is IPF lifting. I myself lift in the IPF. Not at a international level. Haven`t made that claim here either I think?

42

[quote]Prolapsus wrote:
cheeta wrote:

its a little different in the small countrys in europe i think. what he means is that he only compeats in IPF am I right? I can only compeat in IPF in iceland because i am registered in KRAFT the icelandic powerlifting federation that only aknowlages IPF cometitions, there for I am an IPF lifter I assume…? am I wrong

You are absolutely right :slight_smile:
It think only the US have all these different federations.

There is only one type of lifting I am into, and that is IPF lifting. I myself lift in the IPF. Not at a international level. Haven`t made that claim here either I think?

[/quote]

Nope, you didn’t that I saw. Not sure why he even cared. Or why he started his argument with “In the US” when you are clearly NOT in the US. You haven’t made any crazy claims so ignore it. Enjoying the log so far…

43

[quote]MrZsasz wrote:

Nope, you didn’t that I saw. Not sure why he even cared. Or why he started his argument with “In the US” when you are clearly NOT in the US. You haven’t made any crazy claims so ignore it. Enjoying the log so far…
[/quote]

Thanks for kind words :smiley:
Not trying to act cocky on this board, I know that 12 year old Chinese girls are snatching my deadlift max :slight_smile:

Obviously I am not amongst this sports greats, but I still love the sport deeply. The best thing with the powerlifting is that there is no cocky lifters out there, and you can very easily enjoy a nice chat with lifters like Ed Coan and Captain Kirk. And they are legends.
Those guys are so down to earth, its almost scary. Havent spoken with Ed in person though. But had a good chat with Kirk in norway and spoke with Ed`s Wife :slight_smile:

Todays workout:
Week 1, day 2 (5 days-a-weeek bench program)

Front squat, thick bar:
198 x 3
220 x 3
242 x 2

Squat:
264 x 3

Speed deadlifts:
242 x 3 x 5
308 x 1
375 x 1
419 x 1*so light I had to take two steps forward at the top
441 x 1
*no belt with weighlifting shoes. 30 sec between reps.

Some ab work and hyperext.

Speed squats:
242 x 3 x 6
*30 sec between sets

Benchpress:
176 x 8
204 x 6
242 x 5superset with incline bench w\dumbbells: 82 x 6
253 x 5 x 3superset with incline bench w\dumbbells: 82 x 6 x 3
*light bench today.

Military press w\clean:
105 x 6
121 x 6Superset with shoulderpress sitting on floor w\dumbbells: 38 x 6
138 x 5Superset with shoulderpress sitting on floor w\dumbbells: 38 x 6
144 x 3 x 2*Superset with shoulderpress sitting on floor w\dumbbells: 38 x 6 x 2
*actually this is good weights for me, not much shoulder strength.

Dips:
bw+44 x 10 x 3

Pushdown:
2 sets

Comment:
best workout this year probably :slight_smile:
Nice to follow a routine I know is working.
Don`t know what to do with squats and deadlifts though…

I am thinking;
monday: heavy squat/frontsquat
Tuesday: heavy deads finished of with speed deads
Wednesday: Repetition work on both squat and deads
Thuesday: A nice walk on the treadmill :stuck_out_tongue:
Friday: Medium heavy squat and stiff legged deadlifts.

Any thoughts?
Main focus is bench at this time, but would like to maintain what I have left in both squat and deadlift.

44

Caught the flu, so just bench today:

Bench press without pause w\66 lbs chain:
181 x 6
226 x 5 (248 lbs resistance at the bottom,292 lbs at the top)*
237 x 4 x 3(259 lbs resistance at the bottom,303 lbs at the top) *
*superset with cable cross

Lat pulldown behind the neck:
4x10

Chins behind the neck:
2x5
*real easy, but painful

Biceps: 5x10

  • knee wrapping and bench shirt pulling on a couple of my lifters

Comment:
Chest hurts a lot :frowning:
Really worried about that. I was unable to bench at all in 2005 and more than half of 2006 because of the chest pain. Same symptoms this time.

45

Week 2 5-days a week bench press
Day 1

Close grip bench press w\1,5 inch board:
204 x 6 without board
253 x 5
259 x 4 x 3
*superset with blast strap pushups: 4x8

T-bar rows:
2x10

Js-rows:
138 x 10 x 3

French press with dumbbells:
66 lbs dumbbells: 1x10, 1x8
55 lbs dumbbells: 1x10

Comment:

Short workout, but lasted for a while since i pulled some bench shirts. A good friend and club mate did 485 lbs in the bench for the first time and also did a double with 661 lbs in the squats :slight_smile:

My chest was sore as hell, but with the board it went pretty good. Very light weights.

46

Short workout today:

Bench press:
187 x 7
220 x 6
237 x 5
259 x 4
275 x 3
292 x 2

Biceps: 5x10

Comment:
Painful but not worse than yesterday

47

just got on this…GOOD LUCK MAN LIFT BIG…youll get back on that horse soon enough im rootin for ya!

48

[quote]Pipes06 wrote:
just got on this…GOOD LUCK MAN LIFT BIG…youll get back on that horse soon enough im rootin for ya![/quote]

Thanks man :smiley:
I sure hope so.
Would really like to see 352 lbs (160 kg) on the bar again in the bench this year and also 551 lbs (250 kg) in the dead lift.
Not high hopes for the squat, still struggling there…

49

Week 2
Day 3

Squat:
264 x 3 x 5
*high bar. No belt. Totally hopeless squat.

Bench press:
187 x 8
204 x 6
248 x 5*superset with blast strap push ups x 8
264 x 4 x 3 *superset with blast strap push ups 6 x 3

Military press:
110 x 6
121 x 6
138 x 4superset with seated shoulderpress with dumbbells: 33 x 12
149 x 3 x 2superset with seated shoulderpress with dumbbells: 33 x 6 x 2

Cable cross:
3x10

Chins:
1x12
1x5*supinated grip

Comment:
Chest felt better. Did some adjustments, to avoid big stretch on the chest. Was supposed to to incline bench press in superset with the bench, but that was to painful. Did two wormup sets with 154 x6 and 176 x 6 incline bench with close grip, but figured it would be better to just do push ups. Don`t want to overtrain on triceps. And mye chest needs more training.

50

Week2
day 4

Squat:
The bar x 20 x 2

Deadlift:
132 x 20

Floor press with dumbbells (hammer grip):
44 lbs x 6 x 5*6 sec on the negatives, 1 sec on lifting phase

Shoulder rotations:
4 lbs x 15 x 2

Bench press:
187 x 7
220 x 6
237 x 5
259 x 4
275 x 3
292 x 2
*light bench today. There is not that much explosiveness there, but it`s definitely not heavy.

Biceps: 5x10

Comment:
I actually do have biceps twice a week on this program :wink:
Weird for a powerlifter :stuck_out_tongue:
Shoulder did`t cause me much pain today :slight_smile:
Happy with that. Floor press with dumbbells, was real sweet :slight_smile:
I use it for stabalizing the shoulders and part of the worm-up before the bench press.

51

Todays workout got amputated , had to shovel snow twice :stuck_out_tongue:
So I figured there was no more need for training on the upper body.

All I did was wrap a couple of lifters and I tried the Titan Katana shirt for the first time.
It was two sizes to big in the chest, and one size to big for the arms. Really difficult to control this shirt. Probably need a bit more weight to get a feel on it.

I ended up benching 352 x 2, 397 x 2, 397 x 1. Weight was a breeze, but difficult to hit it right.
I like my F6 shirt better still.

52

Week 3
Day 1 “5-days-a-week bench press routine”

Squat:
176 x 5
220 x 5
264 x 3
308 x 3
330 x 2 x 2*
353 x 2*
*belt. Loose wraps.

close grip bench press:
204 x 8
Superset: bench with 1 inch board and pushups blast straps.
Clos grip 237 x 6 x 4 + pushups 8 x 4
*light weights

Js-rows:
143 x 10 x 3

Chins:
1x10

Lat pulldown, wide grip:
220 x 10

French press w/dumbbells:
55 x 10 x 3
*too light.

Comment:
Ok form. Light weights

53

Week 3
Day 4 “5-days-a-week-bench-routine”:

Skipped two workouts, because of DOWN concert, witch kicked ass :smiley:

Bench press:
187 x 6
237 x 5
259 x 4
275 x 3
292 x 2
308 x 1
*no spotter, no lift off.

Squat:
187 x 5
220 x 5
264 x 3
286 x 3
308 x 3
220 x 15
*high bar, no belt. Real easy

Deadlift:
220 x 3
330 x 3 x 3

Biceps:
5 sets

Lat pulldown:
3 sets

COmment:

Nice workout. Real easy bench, including warp up, it was done in less than 10 minutes. Squat was good. Light weights. Deadlift sucks!

54

Best session this year :smiley:
I think I am ready for more serious squat and deadlift training again :slight_smile:

Bench press:
220 x 3
264 x 3
308 x 1

Bench press with F6 shirt:
353 x 2 * 3,81 inch board
397 x 2 * 3,81 inch & 1,77 inch board
441 x 3 * 3,81 inch x 2 & 1,77 inch board
397 x 1 * shirt slipped up on right arm, hurt like hell in my triceps, but easy lift regardless. No pause though…

Squat:
220 x 5
264 x 3
319 x 3
*most I have tried without belt. Easy enough.

Military press:
104 x 6
121 x 6 x 2*
127 x 5 x 2*
*superset with shoulderpress with dumbbells: 33 lbs dumbbells: 8 x 4

Chins:
1x5 *behind the neck
1x10

Lat pulldown:
220 x 10*behind the neck

Tricep:
3x10

Film from today:

Content film:
Bench press
Raw: 264 x 3, 308 x 1
Shirted: 397 x 2, 441 x 3, 397 x 1
Squat
220 x 5, 264 x 3, 319 x 3

55

Week 4
Day 1 (5-days-a-week-bench-routine)

Frontsquat:
154 x 8 x 3
*hahaha felt these in my abs :wink: Must mean I need to to do more of these…

Squat with pause:
220 x 3
264 x 1
308 x 1
330 x 1
*most I have ever tried with pause. Felt real light :slight_smile: Might be good for somewhere between 363-385 with pause now :slight_smile:

Close grip bench press:
204 x 7
242 x 6
253 x 5*
270 x 4 x 2*
270 x 4
*with 1,77 inch board. Last set was without board, it went lighter that way?!

Chins:
1x10

Dips:
1x10
*these are not frindly on my chest/shoulder. Just wanted to see if i could perform them without pain.

Lat pulldown, wide grip:
176 x 10 x 3
220 x 10
264 x 5
297 x 3

Biceps:
5 sets

Comment:
On to something in the squat :slight_smile:
Might be able to hit 441 there soon :stuck_out_tongue:

56

Week 4
Day 2 (5-days-a-week-bench-routine)

Bench press:
198 x 7
220 x 6
237 x 5
259 x 4
275 x 3
303 x 2
*light as a feather

Squat with pause:
220 x 3
264 x 2
308 x 1
342 x 1*most i have tried with pause. Light

Deadlift:
286 x 3 x 3
353 x 3 x 3

Triceps:
3x10

Comment:

A good workout today. And I got to witness one amazing feat of strength!
A 17 year old lifted a super light double on 639 lbs / 290 kg in the squat :smiley:
I think he will do 727 lbs / 330 kg in the squat this years. His deadlift is currently about 661 lbs / 300 kg. Without suit. And he benches 374 lbs / 170 kg raw. Talk about talent!
I will post film on his squat shortly.

57

Squat with pause. 155 kg / 342 lbs:

58

17 year old.
Third time with squat suit.

606lbs/ 275kg x 2 and 639lbs / 290kg x 2

59

[quote]cheeta wrote:
Nice are you training him?! heck that is one strong young guy…

glad to hear that you are “on to something” in your workout and that things are going well :slight_smile:

I will be coming to norway april 10th to bad you wont be in that place of the country or else you would have had to show me around[/quote]

Train with him sometimes :slight_smile:
His head is in the right place and he is very mature for his age :slight_smile:
I think he will become a contender for the world championship title with time :slight_smile:

Where in Norway are you coming? Kristiansand?

60

[quote]cheeta wrote:
it will be exciting to see what the future holds for him :slight_smile:

yes i will be in kristiansand, “partying” with my cousins 10 of them actually…should be interesting haha[/quote]

There is gonna be 10 of you!?
Man would I like to be there :wink:
I am sure you will set the town on fire :smiley:

Try to convince them to come to lillehammer instead :stuck_out_tongue:
hehe…