My PL thread (+ pic)

[cauthon]

I mentioned a while ago in Goudy's thread about how I was going to be doing a PL meet in the middle of January. I thought I should probably post an update on that. The meet got canceled but my lifts are really close to what I need to go to Nationals (1100lbs @198lbs in the under 23 class) so I am hunting around to find another meet I can do to get qualified. I have decided to give powerlifting a shot for at least a year. Baring an injury I will for sure be going to nationals in 2008. Hopefully I will be able to go this year as well.

The federation I will be doing this in is the CPU. There is drug testing and the equipment we can use is a belt, 2m wraps and single ply shirts and suits. I probably wont use a suit and if I use a shirt it will be a loose one just to get a pause out of a weight that I can touch and go with raw. If I qualify then I will add equipment for Nationals. There isn't really enough time to add that stuff and I dint really see a point to it if I can get the total I need without it.

[cauthon]

Last night I tried a bench shirt for the first time (Titan Fury). What a joke shirted benching is. This shirt was big on me and it still added 25lbs (with a pause) to my bench and I didnt even max it out. I will use one in competitions but fuck, its more about pain tolerance then anything else.

[cauthon]

Maybe I should have put this on the powerlifting board. Not much interest here. I did my first meet today. Weights in kg.

squat
150 : 3 whites
160 : 3 reds
162.5 : 3 whites

Bench
120 : 2 whites
125 : 3 whites
130 : 3 reds

Deadlifts:
190 : three whites
200 : three whites
210 : three reds

Total : 487.5 kg

I needed 497.5 to get to nats. I was hoping to get 170 on squat but after they failed my second had to play it safe because I would have been even more fucked with a 150 squat. I got all psyched up for my last deadlift, gave me the bar is loaded call, ran out ready to pull for my national ticket and then it was a fucking misload. Totally messed up my set up. Got it above my knees and couldnt lock it out.

[theoperator]

hey great job on ur first meet!  thats too bad about the deadlifts. ive had that kinda thing happen before at the gym where im all psyched for a set and then something like that happens and u just loose ur mind set. did u end up benching with a shirt? when r u planning on competing again?

[cauthon]

Next meet is going to be in like three weeks. I can get that total I need if I have a bit of a better day. My coach is a big believer in using equipment if it is allowed so I benched in a shirt. We ended up throwing in a Inzer Hardcore squat suit into the mix in the last week because I kept cutting depth by about an inch once I got around 330lbs.

[cauthon]

I posted 497.5 kg over the weekend so I am going to nationals at the end of the month. I skiped my last two deadlifts but everything was going well so I would have posted well over 500 had this been anything other then just getting my qualifcation.

[AVBG]

Cauthon, good work. keep us posted.

[davie]

Aweosme lifting bro, way to represent for the nattys!!

What did u say u weight was at mo?

Iv always wandered about powerlifters who are in certain weight catagories, r u trying to keep urself at a set weight through ur diet, or r u happy if u put on size/muscle etc?

i mean with all the heavy training and good diet u think ud put on sum size?!

davie

[cauthon]

Aweosme lifting bro, way to represent for the nattys!!

What did u say u weight was at mo?

Iv always wandered about powerlifters who are in certain weight catagories, r u trying to keep urself at a set weight through ur diet, or r u happy if u put on size/muscle etc?

i mean with all the heavy training and good diet u think ud put on sum size?!

davie

Thanks. I am in the 90kg class (198lbs). I wake up at between 200 and 202 most days so I have to do a little bit of a water schedule to make weight. Some people I know try to avoid gaining muscle to stay in their weight class and others who dont diet at all and just lift in whatever class they happen to be in. I plan on gaining as much muscle as I can while powerlifting and just get leaner to maintain my weight. I am about 15% bf so I have room to grow. I will never be one of those fat bench slob powerlifters. My size gains havent really slowed since I switched from bodybuilding to powerlifting but my strengh is skyrocketing so its all good.

[davie]

Really, i was led to believe that powerlifting slowed gains but ddi obviously boost strength quicker?!

Fancy sharing ur routine? Always good learning about other forms of training?!

davie

[cauthon]

Really, i was led to believe that powerlifting slowed gains but ddi obviously boost strength quicker?!

Fancy sharing ur routine? Always good learning about other forms of training?!

davie

I do a lot of sets of eight or tens so it is kind of a cross between power lifting and bodybuilding training
Monday, bench day one:
bp5x5
close grip bp 3x10
close grip 3 board 3x3
Floor Press 3x5
skull curshers 3x10
abs

tuesday deadlift day:
dl 3x10
front squats 3x8
barbell shrugs 4x6
cable rows 3x10
lat pulls 3x10
abs

wednesday :rest

thursday bench day two:
bp 9x3 bands or reverse bands or chains
three board 3x3
optional shirt work (what ever my coach tells me to do)
sholders and rotator cuff

friday squat day one:
squats 5x5
squats 3x2
sub max single
lunges 3x10
extensions 3x10
leg curls 3x10

saturday: rest

sunday squat day two:
3x3 with bands
3x5 box squats
straight legd deads 2x10
abs
hyperextensions

Thats what I have been doing for the last month, it changes a little bit every 4 weeks. The next 4 weeks are going to be a little differnt and the volume starts to taper before Nationals.

[AVBG]

I do a lot of sets of eight or tens so it is kind of a cross between power lifting and bodybuilding training
Monday, bench day one:
bp5x5
close grip bp 3x10
close grip 3 board 3x3
Floor Press 3x5
skull curshers 3x10
abs

tuesday deadlift day:
dl 3x10
front squats 3x8
barbell shrugs 4x6
cable rows 3x10
lat pulls 3x10
abs

wednesday :rest

thursday bench day two:
bp 9x3 bands or reverse bands or chains
three board 3x3
optional shirt work (what ever my coach tells me to do)
sholders and rotator cuff

friday squat day one:
squats 5x5
squats 3x2
sub max single
lunges 3x10
extensions 3x10
leg curls 3x10

saturday: rest

sunday squat day two:
3x3 with bands
3x5 box squats
straight legd deads 2x10
abs
hyperextensions

Thats what I have been doing for the last month, it changes a little bit every 4 weeks. The next 4 weeks are going to be a little differnt and the volume starts to taper before Nationals.

Looks like a great routine

[davie]

Yeh bro that does look like great routine, tho at the moment i cant do more thasn 3-4 days a week, so couldnt do anything like that+dont have coach available to help with use of things like boards etc?!

Im doing DC at the moment, week 3 and loving it.

davie

[cauthon]

Yeh bro that does look like great routine, tho at the moment i cant do more thasn 3-4 days a week, so couldnt do anything like that+dont have coach available to help with use of things like boards etc?!

Im doing DC at the moment, week 3 and loving it.

davie

Cool well do whatever works for you. By coach I just meant a training partner who is more experienced then me. Anyway I am flying to Dartmouth on Tuesday for Nationals and I am so stoked for ht. I am going to be competing in full gear for the first time. I still think using bench shirts and squat suits is kinda bogus but it is the only way to hold your own so. I will be using a 44 centurion on squat, a 44 fury on bench and a 32 hardcore for deadlifts. I am in the process of switching to sumo deadlifting so using the kinda streatchy hardcore lest me pull suventional. If I have a bad day I will probably still total 530kg on a good day 550.

[davie]

Cool well do whatever works for you. By coach I just meant a training partner who is more experienced then me. Anyway I am flying to Dartmouth on Tuesday for Nationals and I am so stoked for ht. I am going to be competing in full gear for the first time. I still think using bench shirts and squat suits is kinda bogus but it is the only way to hold your own so. I will be using a 44 centurion on squat, a 44 fury on bench and a 32 hardcore for deadlifts. I am in the process of switching to sumo deadlifting so using the kinda streatchy hardcore lest me pull suventional. If I have a bad day I will probably still total 530kg on a good day 550.

Do u think powerlifting adds size etc. Im loving what im doing at the mo, but in a few years a might specialise more in pure strength. Do u think powerlifting adds thickness etc, alot of strongmen have v good builds.
Im thinking in a few years. strength training might b wer i wanna go.

davie

[cauthon]

Do u think powerlifting adds size etc. Im loving what im doing at the mo, but in a few years a might specialise more in pure strength. Do u think powerlifting adds thickness etc, alot of strongmen have v good builds.
Im thinking in a few years. strength training might b wer i wanna go.

davie

I think that powerlifting does help with size/thickness. I have gained about 4 or 5 lbs in 4 months without even eating that well.(I would say about 75% of what would be optimal if I were trying to bulk up). I am getting thicker in the quads/hams and delts. You cant help but get more muscular when you handle that much of your max weights that often. The guy I train with is bloody riped and he has been doing straight powerlifting since he started training. I dont know much about DC training but from what I have heard its kinda similar to powerlifting in that you do low reps low volume? It probably wont be that big of an adjustment for you if you ever decide to do strength training.

[davie]

I think that powerlifting does help with size/thickness. I have gained about 4 or 5 lbs in 4 months without even eating that well.(I would say about 75% of what would be optimal if I were trying to bulk up). I am getting thicker in the quads/hams and delts. You cant help but get more muscular when you handle that much of your max weights that often. The guy I train with is bloody riped and he has been doing straight powerlifting since he started training. I dont know much about DC training but from what I have heard its kinda similar to powerlifting in that you do low reps low volume? It probably wont be that big of an adjustment for you if you ever decide to do strength training.

Well with DC u might do sun low reps, but ur trying to get as many as u can each time (working to failure).

Might switch i the future, definately interested in it, but like DC.

davie

[cauthon]

Well I am back. It was quite the experience. I am a little disappointed with my performance. I only got 515 (still a 17.5 kg PB). Moral of the story: dont switch to sumo in two weeks. My deadlifts were total shit. I only pulled 200kg (440lbs). I am going to stick with sumo and see if I can make it work though. I can definitely see the potential if I can fix my form. Saw some crazy lifting out there. A 700lb bench in a single ply shirt and a 700lb squat belt and wraps.

[cauthon]

408lbs @200lbs. Not that impressive but I am just getting started.

[pobrecito]

good depth.

How much do each of those plates weigh?

[cauthon]

good depth.

How much do each of those plates weigh?

Thats depth in powerlifting. I did 419 (190kg) on my third and went about an inch higher and it got failed. The reds are 25kg, the bar is 20, the clamps are 2.5 each and the little black ones are 5kg. Thats 185kg (408lbs) on the bar.