Starting the LONG road to becoming a Powerlifter!

[Arsenal1986]

Hey guys!
Longtime lurker occasional poster here!Have got great advice from various people on this site over the past year or so and reading some of the journals has really inspired me!Anyhow seeing as i've just recently began training with a competitve powerlifter and aim to begin competing this year(just for the experience) and then seriously next year i thought i should start a journal! Any advice or tips much appreciated!
My best ever lifts are;
Deadlift 170 kg
Bench 105 kg
Squat 140 kg
So lots of room for improvement!

[Arsenal1986]

so to get it started thought id post up my last weeks trainingit was end of my first three week cycle mainly working on technique......

speed bench

3*8sets @ 50kg + monster mini's

seated military press's
5*5 @ 35kg

dumbell one arm rows.

8*4 @ 22kg

barbell triceps on bench( down to chin)
8*4 @ 25kg

some rotator cuff work

really light weight today just working on my form as am getting proper coaching for first time evr so my technique was getting corrected

[Arsenal1986]

5*5 @122.5kg only got 4 on second last set and 3 on last set

still leg deads

5*4sets @ 80kg

lunges onto step
5*4sets@ 30k

45 degrees back raises

8*4sets with 15kg


some more core work

all in all good workout...squatting still needs work always thought i was squatting deep turns out not at all! so alot of work needs to go into that apparently im always almost an inch off parallel so am probably alot weaker squatting then i thought

[Arsenal1986]

First ever GPP Session

10 min of 50 m sprints.... 8 50 metre intervals

10 sets*3 reps of 38 in box jumps (Great craic!)

farmers walks 40kg a hand


3sets 10 body weight rev hypers

3 sets 10 declined situps

killer doms in legs after this session...perhaps tsprints day after 5x5 squatting not world's greatest idea

[Arsenal1986]

BB Bench (pinkie on rings)
10 x 20
3 x 60
2 x 70
1 x 80
1 x 90
2 x 100 PB!
7 x 90 rep PB!
10 x 80
7 x 80

BB FLoor Press
12 x 60
10 x 65
10 x 65

Lat Pull Down (close grip)
12 x 115lbs
10 x 115
8 x 115

Lat Pull down (fat bar)
7 x 115
7 x 115

Seated Military Press (paused btween reps on safetys)
10 x 30
8 x30
8x 30

BB Curls
9 x 30
8 x30
6 x30

Great bench session delighted with the 2 at 100 as my bench is very weak. Like the Back workout im getting from varied grips on LAt pulldown 'feeling' the lats for first time

[Arsenal1986]

ME SQUAT/DEADLIFT
squat
60*5
80*5
100*3
120*1
130*1
120*1
120*1
120*1
100*5

deadlift
100*3
120*1
130*1
140*1
150*1
160*1
170*1
170*1 PB

rev hyprs
4 sets of bodyweight*8

some sittups to finish it off...

had some more coaching the squat tonight still not getting the depth right so really going to concentrate on depth for next few weeks

[bundy]

I've been finding the circuit days to be really benificial. Always following them with a recovery day is helpful too, I really feel them the day after. But I definately recommend them, they're good cardio and I find them fun but extremely exhausting!

[Simon C]

How much do you weigh? And which class are you going to be competing in?

My lifts are pretty similar to yours, and I will also be competing this year for the first time.

[Arsenal1986]

hey man around the 200 pound mark...... aiming to compete in the 90 kg class not sure what that is in pounds rough guess bout 190 ish?? Im 21 so ill be competing in juniors which isnt that high a standard here in Ireland think the Junior records are 167.5 kg Deadlift 135 Bench and 140 squat! They are really impressive numbers you have especially as your only 17!

[Arsenal1986]

First week of new cycle...........

BB Bench Press

8 x 60
8 x 60
8 x 60
8 x 60
5 x60
5 x60
5 x60
5 x60

Seated Military Press

4 x 40
5 x30
5 x30
4 x30

Chest Supported Rows

8 x 27.5
8 x 27.5
8 x 27.5
8 x 27.5

BB Skullcrusher

8 x 30
8 x30
6 x30

Chin ups

Bw x 3
Bw x 3
Bw x3
Bw x3

Great workout reaaly liked it. Not so much a Dynamic day inso much as im still working on proiper powerlifting bench technique pauses, elbows in etc....60 feels wicked heavy benching like that! Shoulders are defo my weak point benching wise as can be seen in my woeful military pressing so something ill really need to hit.

[Simon C]

90kg = 198lbs

Hey, the Australian records are a fair bit higher, but still not super high:75kg class: S=195 B=145 D=205.5

Does that mean powerlifting in Australia is bigger than it is in Ireland? Hah!

EDIT: Actually, those records are sub-junior, not juniors, so they ARE much higher lol