Powerlifting Training

[chiplin]

I'm thinking about beginning to train for powerlifting competitions in the future. I was just curious as to what those with experience would recommend looking into for programs, also any tips or anything would be much appreciated. Thanks.


For finding your 1RM, what would you recommend doing to find it ? Obviously I'm not just gonna slap plates on and try to bang out a certain weight.. ?

[Shortdave]

For finding your 1RM, what would you recommend doing to find it ? Obviously I'm not just gonna slap plates on and try to bang out a certain weight.. ?

That's actually pretty much what you have to do (under safe conditions of course)

Let's say I am working up to a new bench max, it's gonna go something like this. (455 is my current max)

135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
460 x 1 (hopefully)
If that one goes up and feels good then I will add some 2.5lbers or if it felt really good I would add some 5's or 10's

[macka]

just hire dave to train you

[tiramisu]

I want Dave's socks.

[jurr]

That's actually pretty much what you have to do (under safe conditions of course)

Let's say I am working up to a new bench max, it's gonna go something like this. (455 is my current max)

135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
460 x 1 (hopefully)
If that one goes up and feels good then I will add some 2.5lbers or if it felt really good I would add some 5's or 10's

nice, im gonna try this for my chest workout! i really want to bench 3 plates for reps! my goal is to be able to push the 3 plates like i can push 2 plates for me that would be sick!

[tiramisu]

That's actually pretty much what you have to do (under safe conditions of course)

Let's say I am working up to a new bench max, it's gonna go something like this. (455 is my current max)

135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
460 x 1 (hopefully)
If that one goes up and feels good then I will add some 2.5lbers or if it felt really good I would add some 5's or 10's

on a slightly more serious note...

At the end of the month I'm shooting for a 1RM and a PR on my squat. My current PR is 405 and my most recent 1RM is 380 (4 months back)

My 1RM should be somewhere around 415 if everything goes according to plan.

I'm thinking
5
5
3
1 x 315
1 x 365
1 x 405 just in case
1 x 415
1 x miracle

Am I biting off more than I can chew with trying to lock in 2-3 max reps or is this generally doable?

[Aaron_37]

on a slightly more serious note...

At the end of the month I'm shooting for a 1RM and a PR on my squat. My current PR is 405 and my most recent 1RM is 380 (4 months back)

My 1RM should be somewhere around 415 if everything goes according to plan.

I'm thinking
5
5
3
1 x 315
1 x 365
1 x 405 just in case
1 x 415
1 x miracle

Am I biting off more than I can chew with trying to lock in 2-3 max reps or is this generally doable?

I find it easiest to do multi-max on deadlifts, and most difficult on bench. Squats are fairly similar to deadlifts for me... I've had workouts with probably 3-4 max reps before. With enough foam rolling and sleep, you should be fine haha!

[Talo]

It takes me longer to get warm

Bar x 10
95x10
135x8
185x5
225x5
275x5
315x3
365x3
405x1
455x1
etc...

[Shortdave]

It takes me longer to get warm

Bar x 10
95x10
135x8
185x5
225x5
275x5
315x3
365x3
405x1
455x1
etc...


That's the way many of the guys I train with warm up, I find that I just get too wiped out with that much warmup.

[Shortdave]

on a slightly more serious note...

At the end of the month I'm shooting for a 1RM and a PR on my squat. My current PR is 405 and my most recent 1RM is 380 (4 months back)

My 1RM should be somewhere around 415 if everything goes according to plan.

I'm thinking
5
5
3
1 x 315
1 x 365
1 x 405 just in case
1 x 415
1 x miracle

Am I biting off more than I can chew with trying to lock in 2-3 max reps or is this generally doable?

Personally I wouldn't hit your old 1 rep max again, I would find a way to add even 1lbs to the bar just so that no matter what happens you get a pr.

And as far as more than 1 pr in a session goes, I am all for it, we had one guy just keep pr'ing in the squat last month, I think he went up 60 or 70 lbs over 4 attempts. They just kept looking and feeling easy for him so we kept adding weight.