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HELP!!!
Mar 3, 2013 10:17:28 GMT -5
Post by Deleted on Mar 3, 2013 10:17:28 GMT -5
I have just started power lifting within the last month of my training. Before I had been training for about a year, but just doing body building routines, made some progress but powerlifting is now what I'm interested it. My diet is very good, only a student so my time is spent in the gym and studying. Lots of tjme to recover.
I have been doing madcows 5x5 routine now for the last month but I have been seeing very little gains. I think I may have overestimated my bench max when I made my spreadsheet and now I am stalling around 215lbs. Same for squat but this time up around 235lbs. I have only realized now I can't be maxing out every workout, it's more of a marathon than a sprint.
My lifts are:
Bench:215x3 Squat:235x3 Deadlift:400x1
My bench form isn't the best. I have been looking at lots of videos on YouTube but I can't seem to figure out what works best for me. I have trouble keeping my shoulders back when I lock out. My squat form is getting better, thanks to watch videos rip has posted on YouTube. My deadlift form is probably my best.
I'm just wondering what program would be best for me.
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HELP!!!
Mar 4, 2013 19:54:24 GMT -5
Post by jimsteffen on Mar 4, 2013 19:54:24 GMT -5
nfld709, I would suggest going to a meet and observing lifters. It is a great way to observe techniques. In between flights you can ask about routines from the lifters that are about your size and age. I have never met a lifter that doesn't love to talk about his or her routines. Good luck. Powerlifting is a great sport. Jim
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Post by toolpod on Mar 5, 2013 9:18:27 GMT -5
There are tons of programs out there...I wouldn't go crazy trying to digest them all. Here is a link to a Criticalbench.com report that covers the basics of tightening up your form plus gives a good basic plan to follow: www.criticalbench.com/samples/IncreaseBenchReport.pdf
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HELP!!!
Mar 5, 2013 10:29:45 GMT -5
Post by George on Mar 5, 2013 10:29:45 GMT -5
This topic is in the general powerlifting section...to keep it condensed!
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HELP!!!
Sept 7, 2013 11:13:56 GMT -5
Post by lockout on Sept 7, 2013 11:13:56 GMT -5
It isn't rocket science. Sometimes it just takes time.
When comparing marathon to sprinting, one thing I have found is that there are some routines that work faster, but usually those are the ones that'l burn you out quicker as well. Fortunately younger lifters can get away with those anyways. As for the other routines that take longer, it's been my experience that while they do take longer, they are still tried and true without the burnout.
5x5 is a good example. What I found in my personal experience is you can do such a routine and you'll eventually peak in strength on it. Then to avoid burnout you have to go light and start all over again. However, when you peak the second time you'll come out stronger than before. You can continue to repeat the process and as long as you stay goal oriented you'll continue to see improvements. Like I said before, it takes time.
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HELP!!!
Sept 13, 2013 20:34:11 GMT -5
Post by osu122975 on Sept 13, 2013 20:34:11 GMT -5
I have just started power lifting within the last month of my training. Before I had been training for about a year, but just doing body building routines, made some progress but powerlifting is now what I'm interested it. My diet is very good, only a student so my time is spent in the gym and studying. Lots of tjme to recover. I have been doing madcows 5x5 routine now for the last month but I have been seeing very little gains. I think I may have overestimated my bench max when I made my spreadsheet and now I am stalling around 215lbs. Same for squat but this time up around 235lbs. I have only realized now I can't be maxing out every workout, it's more of a marathon than a sprint. My lifts are: Bench:215x3 Squat:235x3 Deadlift:400x1 My bench form isn't the best. I have been looking at lots of videos on YouTube but I can't seem to figure out what works best for me. I have trouble keeping my shoulders back when I lock out. My squat form is getting better, thanks to watch videos rip has posted on YouTube. My deadlift form is probably my best. I'm just wondering what program would be best for me. Work up from 50% of your best. Use one workout using 5 reps making 10lb jumps. The next workout 3 reps making 10lb jumps. The next 2 reps making 10lb jumps. This way you get in a good amount of volume and building some good strength and you don't have to think about percentages. Focus on the main lifts and keep the accessory stuff to a minimum so not to hinder recovery. Start your work sets off in the bench at 135, squat 135 and deadlift 185. Make those jumps and watch your lifts climb. You can also vary it by making 20lb jumps in a workout but that workout must be only 20lb jumps and no 10lb jumps once you hit the workset weight. You can also vary it by pulling sumo if you pull conventional normally. You can use a slingshot also once you get better on the bench press form.
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HELP!!!
Oct 13, 2013 11:55:28 GMT -5
Post by bulldawg56 on Oct 13, 2013 11:55:28 GMT -5
There are some techniques that you could try. Pulling your shoulders in like trying to touch your shoulder blades together is a good one to practice if you use a wide grip. It takes stress off the shoulder and helps to round your chest upward so the bar has to travel less distance. Putting your index fingers over the 81cm ring on the bar (wide grip) also helps to reduce the distance the bar has to travel, and should help you to keep your shoulders tucked when you lock out. A couple of other techniques that will help are tightening the abs throughout the lift, and squeezing the bar as hard as you can throughout the lift will surprize you. These are just some basic tips. You will eventually have to fine tune them to your own body for the best leverage advantage
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HELP!!!
Oct 24, 2013 15:52:52 GMT -5
Post by bighawgfsu on Oct 24, 2013 15:52:52 GMT -5
This topic is in the general powerlifting section...to keep it condensed! yep ...he said he does....it will be yellow
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