Re: power lifting program

[Guest guest]

How tall and heavy are you, and where are you now? Take a look at:

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

" Intermediate " is a good goal for 2 years of training for someone half your age.

If you are serious:

1) Squat 3-5 sets of 5, 2-3 times per week. This will take tremendous willpower

to finish, and perfect form to do this a year at your age without injury.

2) Most beginner's deadlift is limited by forearm strength - they can lift more

with their back than hold with their hands. If this is you, deadlift enough

that your forearms can hold more than you can lift. Otherwise, do more squats

to raise your deadlift instead of deadlifting more often.

3) Bench is easier, but won't go up as fast, and won't go up much just by

squatting more.

Good luck.

>

> Hello,

>

> I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes

that would lead me to injury or be counter-productive. Any advice would be

greatly appreciated.

>

> Tony Price,

> Rapid City, SD

>

[Guest guest]

I dimly recall reading about that a USA powerlifting outpost in or near Rapid

City. I'd look there to start. Not only is there no substitute for a competent

trainer, a useful training partner is probably the most neglected, useful, and

affordable piece of equipment.

Dobranski

City? Country?

[Guest guest]

I am 6 feet even and 195 pounds. My bench so far is 175, squat 205, and

deadlift 240. I have seen the 5x5 programs before but was a little apprehensive

about lifting that heavy early on in my training. I have also added in grip

exercises to my program because I recognized the weakness early. Thanks for

your help and I look forward to keeping everybody abreast of my progress.

Tony Price

Rapid City, SD

> >

> > Hello,

> >

> > I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes

that would lead me to injury or be counter-productive. Any advice would be

greatly appreciated.

> >

> > Tony Price,

> > Rapid City, SD

> >

>

[Guest guest]

Find a man named " Steve " in Rapid City.

Steve's a good man and a good PL - also an IPF ref. Also a friend of mine. .

He can assess where you are and help you.

He's easily found by way of the USAPL South Dakota website.

The Phantom

aka Schaefer, CMT/RMT, competing powerlifter

Denver, Colorado, USA

Re: power lifting program

How tall and heavy are you, and where are you now? Take a look at:

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

" Intermediate " is a good goal for 2 years of training for someone half your age.

If you are serious:

1) Squat 3-5 sets of 5, 2-3 times per week. This will take tremendous willpower

to finish, and perfect form to do this a year at your age without injury.

2) Most beginner's deadlift is limited by forearm strength - they can lift more

with their back than hold with their hands. If this is you, deadlift enough that

your forearms can hold more than you can lift. Otherwise, do more squats to

raise your deadlift instead of deadlifting more often.

3) Bench is easier, but won't go up as fast, and won't go up much just by

squatting more.

Good luck.

>

> Hello,

>

> I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes that

would lead me to injury or be counter-productive. Any advice would be greatly

appreciated.

>

> Tony Price,

> Rapid City, SD

>

[Guest guest]

Tony,

I think it is very wise of you to set a target nearly one year out. This will

give you plenty of time to establish a base and work on technique.

I think it is very important to divide the 10 months or so until your

competition into blocs. The first bloc, and I think the most important, is

establishing a good solid strength base. There are many good programs that I

have used. I would suggest the following books:

Mark Rippetoe: Practical Programming For Strength Training

Christie: Real Strength Real Muscle

Another consideration is deadlift technique: Sumo or conventional?

Also, you don't want to bulk up or else you will compete in a heavier weight

class. So you have to get your nutrition right.

Anyway, good luck.

Yehoshua Zohar

Karmiel, Israel

>

> Hello,

>

> I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes

that would lead me to injury or be counter-productive. Any advice would be

greatly appreciated.

>

> Tony Price,

> Rapid City, SD

>

[Guest guest]

http://www.westside-barbell.com/ I will direct you to westside barbell.

Powerlifting is bench press, squat, deadlift. You already know that. The basic

powerlifting training program is a 4 day a week split in my humble opinion. It

looks kinda like this:

Monday/Thursday - Upper Body

Tuesday/Friday - Lower Body

Mondays: Focus on rep bench, bench assistance work, shoulders, arms, back, abs

Tuesdays: Focus on rep squat and rep deadlift, perhaps some leg press or

reverse hyperextensions, some glute ham raises, leg curls

Thursdays: Focus on heavy upper body workouts: band bench, chain bench, board

bench, floor bench, dumbbells, etc. Then do some work for

shoulders, arms, back, abs

Fridays: Focus on heavy lower body workouts: band squat, box squat, rack

deadlifts, band deadlifts, chain deadlifts, chain squat, partial squats in the

power rack, etc

Edwin Freeman, Jr.

San Francisco, USA

power lifting program

Hello,

I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes

that would lead me to injury or be counter-productive. Any advice would be

greatly appreciated.

Tony Price,

Rapid City, SD

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Sign all letters with full name & city of residence if you

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[Guest guest]

Tony,

Let me just add a couple of things to what already has been said:

The fastest progress comes by avoiding injury. To that end:

1) Remember that muscle adapts to heavier weight faster than ligaments and

tendons do. So, while it may be counterintuitive, IMO it's better to raise

the weight very gradually, even allowing yourself periodic " plateaus " where

you give your body a chance to get comfortable with a given weight before

moving higher.

2) Allow yourself sufficient rest and sufficient warm up time. If I'm

targeting a DL of 320 for 3x5, I'll go 135x15, 155x10, 185x5, 205x3, 255x3,

275x2, then 320. That's after doing hyperextensions to warm-up my back and

knee-rolls to get some blood moving through my legs. Yes, I " waste " a lot

of time warming up, and it's a real pain, but it's the only way I can

minimize problems.

3) Incorporate into your workout " assist exercises " that target the lower

back and support muscles like the wrists and forearms. Again, it's a pain,

but it's important.

4) Develop some form of " periodization " that allows you to vary your

exercise routine in an organized way. Zatsiorsky and Kraemer’s *The Science

and Practice of Strength Training *and Bompa, Di Pasquale, and Cornacchia’s

*Serious Strength Training *are books I've found helpful in doing that.

All the best.

Pitruzzello, Ph.D.

Michigan City, IN

On Thu, Nov 3, 2011 at 7:12 PM, pricetony <pricetony@...> wrote:

> **

>

>

> Hello,

>

> I am wondering the group's ideas about where to start in a power lifting

> program. I am 47 years old, a former baseball player with a good athletic

> background. I have not done a lot of weight work in the past 7 or 8 years.

> I plan on competing in a local event September of 2012 and started training

> about 8 weeks ago. My goal is to do a 1000 pound raw total. I have

> researched many methods, including some of our local lifters and have come

> to the conclusion that most every method works in some way. I would love

> not to make mistakes that would lead me to injury or be counter-productive.

> Any advice would be greatly appreciated.

>

> Tony Price,

> Rapid City, SD

>

>

>

--

J. Pitruzzello, Ph.D.

Chicago, Illinois

[Guest guest]

Ok I've read all the other suggestions for this newbie master lifter - and I

have to say I'm surprised at some.

The reason I referred this gent to a live helper and a very experienced one in

his state is because he hasn't said much about his leverages - and all the

speculation about his best lift etc is useless without a good look at this

fellow and evaluation by someone with a clue. There's some dreadful notions of

how to squat, bench and deadlift out there - and bad form is harder to wipe out

than to start low with good form!

My advice is to log off, find a live helper (and the one I suggest is pretty

darned good) and don't get into any wild 5x5 or squatting 3 days a week - but

find someone with good PL form (not the same as what you see in most gyms) and

go from there.

Another way to find out more about training PL is to go to a meet! Look for

someone with good form (usually more obvious when you stack folks against each

other), years of experience, and the patience to take on a newbie. The man I

suggested generally ranks well in all three. He also lacks the huge ego some

folks get at a certain point lol...another plus IMHO.

Again, you can find some decent meets run by the man I suggest you locate and

ask - and if he's too busy, I'm sure he can find someone for you.

16 years ago, I was in a similar place - I wanted to learn to try PL and I

looked for and found an experienced athlete, contacted her, and she worked with

me for a year and a half (I was quite lucky - I was only the 2nd person she

worked with, again there's the time and patience to deal with newbies lol...).

After that, I could write my own programs for meets and compete. I did just 3

workouts a week, one squat, one bench, one deadlift. I did the full PL lifts in

a periodization program starting light for form and peaking out for meets, and

then some assist work - that's all. I didn't do fancy " secret exercises " or

anything else.

I still do the same workouts with very little modification and I've done fine in

PL lol. Four years ago, I set my lifetime best in the DL - and I'm 51 now and

still pulling well. Better if I can get my job out of the way but hey, we all

have to EAT.. .

Good luck, and enjoy.

The Phantom

aka Schaefer, CMT/RMT, competing powerlifter

Denver, Colorado, USA

Re: power lifting program

How tall and heavy are you, and where are you now? Take a look at:

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

" Intermediate " is a good goal for 2 years of training for someone half your age.

If you are serious:

1) Squat 3-5 sets of 5, 2-3 times per week. This will take tremendous willpower

to finish, and perfect form to do this a year at your age without injury.

2) Most beginner's deadlift is limited by forearm strength - they can lift more

with their back than hold with their hands. If this is you, deadlift enough that

your forearms can hold more than you can lift. Otherwise, do more squats to

raise your deadlift instead of deadlifting more often.

3) Bench is easier, but won't go up as fast, and won't go up much just by

squatting more.

Good luck.

>

> Hello,

>

> I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes that

would lead me to injury or be counter-productive. Any advice would be greatly

appreciated.

>

> Tony Price,

> Rapid City, SD

>

[Guest guest]

I agree that bulking up is not for powerlifters unless you want to be a

heavyweight or superheavyweight powerlifter. You need to have a good and proper

nutrition program that provides you with all he nutrition you need while not

gaining weight. Gaining a pound/kilo or two not a problem. You can lose it.

Any more weight gain than that and it's problematic to lose. One thing that

helps me is to cut back on carbohydrates when I need to lose unwanted weight or

prevent gaining weight. Lots of high fiber vegetables and protein. I need some

carbs so I wouldn't cut them out completely just limit them. Also it helps to

have a scale to measure how much you are eating.

Edwin Freeman, Jr.

San Francisco, USA

Re: power lifting program

Tony,

I think it is very wise of you to set a target nearly one year out. This will

give you plenty of time to establish a base and work on technique.

I think it is very important to divide the 10 months or so until your

competition into blocs. The first bloc, and I think the most important, is

establishing a good solid strength base. There are many good programs that I

have used. I would suggest the following books:

Mark Rippetoe: Practical Programming For Strength Training

Christie: Real Strength Real Muscle

Another consideration is deadlift technique: Sumo or conventional?

Also, you don't want to bulk up or else you will compete in a heavier weight

class. So you have to get your nutrition right.

Anyway, good luck.

Yehoshua Zohar

Karmiel, Israel

>

> Hello,

>

> I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes

that would lead me to injury or be counter-productive. Any advice would be

greatly appreciated.

>

> Tony Price,

> Rapid City, SD

>

------------------------------------

Modify/cancel your subscription at:

mygroups

Sign all letters with full name & city of residence if you

wish them to be published!

[Guest guest]

ly, I echo the advice that a good coach could help right up front - and

apparently there is one in your city. I'd seriously take 's advice.

Sumo versus conventional is only one consideration. Modified sumo is also an

option.

Wide-stance versus narrow stance in the squat. Grip width in the bench - not to

mention bar path and other things.

During my training of a free-style wrestler for the Athen's Olympics I added 25

lbs to the bench (which had been stagnant for 3 years) in one session. I don't

consider the bench a good exercise for a wrestler, but the wrestler did and my

credibility was established by being able to increase it so easily.

The point is - a powerlifting coach can add lbs to your total with technique

pointers. Getting tight in the squat, getting proper width, activating a stretch

reflex, etc. IN the bench - spreading the bar, using an arch, freeing the

scapula, activating the lats, etc.

A coach looks at what you are doing and what you should be doing. What

assistance (if any) to use is yet another area.

Go talk to the guy. It will be well worth the effort.

Hobman

Saskatoon, CANADA

>

>

> Tony,

>

> I think it is very wise of you to set a target nearly one year out. This will

> give you plenty of time to establish a base and work on technique.

> I think it is very important to divide the 10 months or so until your

> competition into blocs. The first bloc, and I think the most important, is

> establishing a good solid strength base. There are many good programs that I

> have used. I would suggest the following books:

> Mark Rippetoe: Practical Programming For Strength Training

> Christie: Real Strength Real Muscle

>

> Another consideration is deadlift technique: Sumo or conventional?

>

> Also, you don't want to bulk up or else you will compete in a heavier weight

> class. So you have to get your nutrition right.

>

> Anyway, good luck.

>

> Yehoshua Zohar

> Karmiel, Israel

>

>

>

>

> >

> > Hello,

> >

> > I am wondering the group's ideas about where to start in a power lifting

> program. I am 47 years old, a former baseball player with a good athletic

> background. I have not done a lot of weight work in the past 7 or 8 years. I

> plan on competing in a local event September of 2012 and started training

about

> 8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

> methods, including some of our local lifters and have come to the conclusion

> that most every method works in some way. I would love not to make mistakes

> that would lead me to injury or be counter-productive. Any advice would be

> greatly appreciated.

> >

> > Tony Price,

> > Rapid City, SD

> >

[Guest guest]

I dimly recall reading about some sort of USA powerlifting association near

Rapid City.  That’s where I would start. There, you probably can find (1) a

coach (which you need, unless other people are coming to you for lifting

advice), and (2) training buddies (perhaps the most useful and neglected

training equipment). 

Re the finding a coach, here’s a standard bit of advice that I often give (in

various formulations): Ask yourself, “how much would you pay (from your actual

finances) if there was a fairly painful surgery that had an 85% chance of making

you the athlete you want to be, and a 98% of making at least notable gains?â€

Whatever figure you come-up with, that’s what your rough training budget (for

coaching, travel, food and supplements, soft-tissue work, misc. expenses, etc.)

should be for the next year.

CJD

Naples, FL

________________________________

From: Hobman <keith.hobman@...>

Supertraining

Sent: Tuesday, November 8, 2011 5:23:04 PM

Subject: Re: Re: power lifting program

 

ly, I echo the advice that a good coach could help right up front - and

apparently there is one in your city. I'd seriously take 's advice.

Sumo versus conventional is only one consideration. Modified sumo is also an

option.

Wide-stance versus narrow stance in the squat. Grip width in the bench - not to

mention bar path and other things.

During my training of a free-style wrestler for the Athen's Olympics I added 25

lbs to the bench (which had been stagnant for 3 years) in one session. I don't

consider the bench a good exercise for a wrestler, but the wrestler did and my

credibility was established by being able to increase it so easily.

The point is - a powerlifting coach can add lbs to your total with technique

pointers. Getting tight in the squat, getting proper width, activating a stretch

reflex, etc. IN the bench - spreading the bar, using an arch, freeing the

scapula, activating the lats, etc.

A coach looks at what you are doing and what you should be doing. What

assistance (if any) to use is yet another area.

Go talk to the guy. It will be well worth the effort.

Hobman

Saskatoon, CANADA

>

>

> Tony,

>

> I think it is very wise of you to set a target nearly one year out. This will

> give you plenty of time to establish a base and work on technique.

> I think it is very important to divide the 10 months or so until your

> competition into blocs. The first bloc, and I think the most important, is

> establishing a good solid strength base. There are many good programs that I

> have used. I would suggest the following books:

> Mark Rippetoe: Practical Programming For Strength Training

> Christie: Real Strength Real Muscle

>

> Another consideration is deadlift technique: Sumo or conventional?

>

> Also, you don't want to bulk up or else you will compete in a heavier weight

> class. So you have to get your nutrition right.

>

> Anyway, good luck.

>

> Yehoshua Zohar

> Karmiel, Israel

>

>

>

>

> >

> > Hello,

> >

> > I am wondering the group's ideas about where to start in a power lifting

> program. I am 47 years old, a former baseball player with a good athletic

> background. I have not done a lot of weight work in the past 7 or 8 years. I

> plan on competing in a local event September of 2012 and started training

about

> 8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

> methods, including some of our local lifters and have come to the conclusion

> that most every method works in some way. I would love not to make mistakes

> that would lead me to injury or be counter-productive. Any advice would be

> greatly appreciated.

> >

> > Tony Price,

> > Rapid City, SD

> >

[Guest guest]

I would suggest EliteFTS.com as a starting point for research regarding

different programs as well as exercises. They do have for purchase some manuals

based on the WestSide Barbell Technique. There is even a " Beginner Training

Manual " that takes you through a 12 week program utilizing 4 day training

schedule utilizing a conjugated periodization approach.

That is where I would start looking if I were you. If i remember the manual is

fairly inexpensive, has all the exercises already included all you have to do is

track the progression of resistance.

, PhD, CSCS

>

> Hello,

>

> I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes

that would lead me to injury or be counter-productive. Any advice would be

greatly appreciated.

>

> Tony Price,

> Rapid City, SD

>

[Guest guest]

,

Thank you for the suggestion that is the way I ultimately went. I do have a

couple of friends that are very experienced in powerlifting that are helping me.

I have lots of experience in the lifts but just wanted some advice on the

pitfalls or good experiences people in this forum had.

Right now I finished my first 8 weeks of training. I was focusing on form

(bench is definitely the hardest because of a previous injury)and getting used

to heavier weights. I managed a 175 bench, 235 deadlift and 225 squat. All of

these totals came as a very nice surprise after such a long lay-off from

lifting.

I wrote a program for the next 8 weeks focusing on more volume and increasing my

total poundage. So far so good as I have not been really sore and my energy

level after workouts have remained good. My ancillary lifts have also increased

and I have been able to pare down the exercises to what I really need.

I am planning on a meet in March. The nice thing about this is it will be at my

work with many of the people who lift here.

Thanks again for everyone who weighed in. I appreciate all of the advice and I

will not hesitate to ask for help as the weights get heavier.

Tony Price

Rapid City, SD

> >

> > Hello,

> >

> > I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes that

would lead me to injury or be counter-productive. Any advice would be greatly

appreciated.

> >

> > Tony Price,

> > Rapid City, SD

> >

>

>

[Guest guest]

Curious to know what your training program is like.

Edwin Freeman, Jr.

San Francisco, USA

Re: power lifting program

,

Thank you for the suggestion that is the way I ultimately went. I do have a

couple of friends that are very experienced in powerlifting that are helping me.

I have lots of experience in the lifts but just wanted some advice on the

pitfalls or good experiences people in this forum had.

Right now I finished my first 8 weeks of training. I was focusing on form

(bench is definitely the hardest because of a previous injury)and getting used

to heavier weights. I managed a 175 bench, 235 deadlift and 225 squat. All of

these totals came as a very nice surprise after such a long lay-off from

lifting.

I wrote a program for the next 8 weeks focusing on more volume and increasing my

total poundage. So far so good as I have not been really sore and my energy

level after workouts have remained good. My ancillary lifts have also increased

and I have been able to pare down the exercises to what I really need.

I am planning on a meet in March. The nice thing about this is it will be at my

work with many of the people who lift here.

Thanks again for everyone who weighed in. I appreciate all of the advice and I

will not hesitate to ask for help as the weights get heavier.

Tony Price

Rapid City, SD

> >

> > Hello,

> >

> > I am wondering the group's ideas about where to start in a power lifting

program. I am 47 years old, a former baseball player with a good athletic

background. I have not done a lot of weight work in the past 7 or 8 years. I

plan on competing in a local event September of 2012 and started training about

8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

methods, including some of our local lifters and have come to the conclusion

that most every method works in some way. I would love not to make mistakes that

would lead me to injury or be counter-productive. Any advice would be greatly

appreciated.

> >

> > Tony Price,

> > Rapid City, SD

> >

>

>

[Guest guest]

Right now I bench on Monday, deadlift on Wednesday and Squat on Friday. I am

focusing on producing as many good lifts as possible with my repetition scheme.

My other exercises include rows, back extension, lunges, overhead press and band

and medicine ball movements. I also included some grip and rotator cuff

exercises to shore up some weak points I have.

For the next 6 weeks I am doing more repetitions. I am starting at 15, 12, 8, 6

and then a couple of doubles just to feel the heavier weights. I'm only doing

that rep scheme for the bench, squat and deadlift. For the other lifts I am

doing 3 sets of 10.

Tony Price

Rapid City, SD

> > >

> > > Hello,

> > >

> > > I am wondering the group's ideas about where to start in a power lifting

> program. I am 47 years old, a former baseball player with a good athletic

> background. I have not done a lot of weight work in the past 7 or 8 years. I

> plan on competing in a local event September of 2012 and started training

about

> 8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

> methods, including some of our local lifters and have come to the conclusion

> that most every method works in some way. I would love not to make mistakes

that

> would lead me to injury or be counter-productive. Any advice would be greatly

> appreciated.

> > >

> > > Tony Price,

> > > Rapid City, SD

> > >

> >

> >

[Guest guest]

So, how's it going? Are your lifts increasing? Any weak points in lifts?

Edwin Freeman, Jr.

San Francisco, USA

Re: power lifting program

Right now I bench on Monday, deadlift on Wednesday and Squat on Friday. I am

focusing on producing as many good lifts as possible with my repetition scheme.

My other exercises include rows, back extension, lunges, overhead press and band

and medicine ball movements. I also included some grip and rotator cuff

exercises to shore up some weak points I have.

For the next 6 weeks I am doing more repetitions. I am starting at 15, 12, 8, 6

and then a couple of doubles just to feel the heavier weights. I'm only doing

that rep scheme for the bench, squat and deadlift. For the other lifts I am

doing 3 sets of 10.

Tony Price

Rapid City, SD

> > >

> > > Hello,

> > >

> > > I am wondering the group's ideas about where to start in a power lifting

> program. I am 47 years old, a former baseball player with a good athletic

> background. I have not done a lot of weight work in the past 7 or 8 years. I

> plan on competing in a local event September of 2012 and started training

about

> 8 weeks ago. My goal is to do a 1000 pound raw total. I have researched many

> methods, including some of our local lifters and have come to the conclusion

> that most every method works in some way. I would love not to make mistakes

that

> would lead me to injury or be counter-productive. Any advice would be greatly

> appreciated.

> > >

> > > Tony Price,

> > > Rapid City, SD

> > >

> >

> >

[Guest guest]

So far so good. Today I was able to bench a weight 8 times that in the

beginning I was able to do twice. My starting weight for the deadlift has

increased by 40 pounds and I have increased my squat by 40 pounds. My goal for

this eight week segment is to be around a 700 pound total. I had a 650 total

before the eight weeks and I think I can meet my goal if my bench (the weakest

point) keeps increasing. I am working for a 200 lb. bench by the end of the

year. I'll keep you and everyone who has helped posted on my way to 1000.

Thanks for your support,

Tony Price

Rapid City, SD

>

> So, how's it going? Are your lifts increasing? Any weak points in lifts?

>

> Edwin Freeman, Jr.

> San Francisco, USA

>

>

>

>

>

>

[Guest guest]

Well it has been 16 weeks and everything is going well. I have added 65 pounds

to the bench 70 pounds to the deadlift and 70 pounds to my squat. I have been

working with a couple of local power lifters to refine my technique and to shore

up my program. The biggest changes I have made are in volume and repetitions.

I've cut out a lot of warm-up sets and have been working on sets of 3-5 with

doubles and singles every couple of weeks. It's been enlightening to see that I

have been making progress while not killing myself with so many repetitions.

Today I was able to do a new personal best in the bench and I feel great.

Thanks to all that have encouraged me and thanks for all the help in my

endeavor. I will keep posting progress on my way to my 1000 pound total.

Tony Price

Rapid City, SD

> >

> > So, how's it going? Are your lifts increasing? Any weak points in lifts?

> >

> > Edwin Freeman, Jr.

> > San Francisco, USA

> >

> >

> >

> >

> >

> >

>

[Guest guest]

Way to go!

Staying uninjured/well and working patiently will keep the gains coming for some

time yet .

The Phantom

aka Schaefer, CMT/RMT, competing powerlifter

Denver, Colorado USA

Re: power lifting program

Well it has been 16 weeks and everything is going well. I have added 65 pounds

to the bench 70 pounds to the deadlift and 70 pounds to my squat. I have been

working with a couple of local power lifters to refine my technique and to shore

up my program. The biggest changes I have made are in volume and repetitions.

I've cut out a lot of warm-up sets and have been working on sets of 3-5 with

doubles and singles every couple of weeks. It's been enlightening to see that I

have been making progress while not killing myself with so many repetitions.

Today I was able to do a new personal best in the bench and I feel great. Thanks

to all that have encouraged me and thanks for all the help in my endeavor. I

will keep posting progress on my way to my 1000 pound total.

Tony Price

Rapid City, SD

> >

> > So, how's it going? Are your lifts increasing? Any weak points in lifts?

> >

> > Edwin Freeman, Jr.

> > San Francisco, USA

> >

> >

> >

> >

> >

> >

>

[Guest guest]

Dear Deadlift Diva,

I always enjoy your progress reports. Your gains as an experienced lifter are

outrageously outstanding. I would think this is a great model of a highly

competitive intelligent approach to power lifting.

Jerry Telle

Lakewood CO USA

Re: Re: power lifting program

Way to go!

Staying uninjured/well and working patiently will keep the gains coming for some

time yet .

The Phantom

aka Schaefer, CMT/RMT, competing powerlifter

Denver, Colorado USA

Re: power lifting program

Well it has been 16 weeks and everything is going well. I have added 65 pounds

to the bench 70 pounds to the deadlift and 70 pounds to my squat. I have been

working with a couple of local power lifters to refine my technique and to shore

up my program. The biggest changes I have made are in volume and repetitions.

I've cut out a lot of warm-up sets and have been working on sets of 3-5 with

doubles and singles every couple of weeks. It's been enlightening to see that I

have been making progress while not killing myself with so many repetitions.

Today I was able to do a new personal best in the bench and I feel great. Thanks

to all that have encouraged me and thanks for all the help in my endeavor. I

will keep posting progress on my way to my 1000 pound total.

Tony Price

Rapid City, SD

> >

> > So, how's it going? Are your lifts increasing? Any weak points in lifts?

> >

> > Edwin Freeman, Jr.

> > San Francisco, USA

> >

> >

> >

> >

> >

> >

>

[Guest guest]

Dear Jerry -

I think you meant this for Tony Price (those are his gains and he's working

on going to compete PL someday soon )

I merely wrote him the " Attaboy "

The Phantom (aka DeadliftDiva )

aka Schaefer, CMT/RMT, competing powerlifter

Denver, Colorado, USA

Re: power lifting program

Well it has been 16 weeks and everything is going well. I have added 65 pounds

to the bench 70 pounds to the deadlift and 70 pounds to my squat. I have been

working with a couple of local power lifters to refine my technique and to shore

up my program. The biggest changes I have made are in volume and repetitions.

I've cut out a lot of warm-up sets and have been working on sets of 3-5 with

doubles and singles every couple of weeks. It's been enlightening to see that I

have been making progress while not killing myself with so many repetitions.

Today I was able to do a new personal best in the bench and I feel great. Thanks

to all that have encouraged me and thanks for all the help in my endeavor. I

will keep posting progress on my way to my 1000 pound total.

Tony Price

Rapid City, SD

> >

> > So, how's it going? Are your lifts increasing? Any weak points in lifts?

> >

> > Edwin Freeman, Jr.

> > San Francisco, USA

> >

> >

> >

> >

> >

> >

>

[Guest guest]

That is great to hear! 1000lbs is a great goal.

I'm trying to go heavier again now that my shoulders have somewhat healed.

It's been a 4 year journey. Right now it's a matter of seeing if my

shoulders can handle the increased loads/volume required. It's been a

balancing act.

Interesting about cutting out a lot of warm up sets. My main problem is

giving myself enough time at the gym to get warmed up enough to move some

weight. I find that when I add 2-3 intermediate sets after my initial warm

up sets then I can go heavier than if I move to the heavier sets sooner.

This happens mostly on bench and squat.

Brett

Draper, UT

On Wed, Feb 15, 2012 at 10:38 PM, pricetony <pricetony@...> wrote:

> Well it has been 16 weeks and everything is going well. I have added 65

> pounds to the bench 70 pounds to the deadlift and 70 pounds to my squat. I

> have been working with a couple of local power lifters to refine my

> technique and to shore up my program. The biggest changes I have made are

> in volume and repetitions. I've cut out a lot of warm-up sets and have

> been working on sets of 3-5 with doubles and singles every couple of weeks.

> It's been enlightening to see that I have been making progress while not

> killing myself with so many repetitions. Today I was able to do a new

> personal best in the bench and I feel great. Thanks to all that have

> encouraged me and thanks for all the help in my endeavor. I will keep

> posting progress on my way to my 1000 pound total.

>

> Tony Price

> Rapid City, SD

>

>

> > >

> > > So, how's it going? Are your lifts increasing? Any weak points in

> lifts?

> > >

> > > Edwin Freeman, Jr.

> > > San Francisco, USA

> > >

> > >

> > >

> > >

> > >

> > >

> >

>

>

>

>

> ------------------------------------

>

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>

> mygroups

>

> Sign all letters with full name & city of residence if you

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>

>

[Guest guest]

Hi everybody,

Things have been going well in my effort to total 1000 pounds in my powerlifting

program. I have finally gotten 300 pounds in my deadlift and 265 pounds in my

squat. I haven't really tried to go heavy yet with the squat and the 265 went

up pretty easy. The only thing missing is the bench. I have a bit of

tendinitis in the shoulder and have managed to do 200 for the max. I have had a

lot of fun with the program and experimented with different exercises and rep

schemes. What I have learned is that I can go heavier faster, and that it

doesn't seem to overwhelm me nearly as much as when I first started. Aside from

the shoulder I haven't had an injury yet (knock on wood) and hopefully I can

continue to gain week by week and month by month. Thanks to my guides,

McKnight and Todd Craig I have kept motivated and on track throughout my trek.

And thanks to you all that have helped and supported me, I will keep updating

when I can.

Price

Rapid City, South Dakota

[Guest guest]

That's great!

Keep in mind that most rookies get decent gains for around the first 3 years of

PL training, so the trick is truly to keep focused on long term and stay out of

injury. Being patient, not pushing too hard too soon is sometimes the most

difficult part. As your DL gains in strength, your bench may improve also

fyi...

Do get the shoulder rehabbed, and be sure to ice and take care of yourself after

your workouts. Realize that some things we do in our lives outside the gym also

can influence our results in the gym - i.e. mileage on the shoulder may also

build up from work or other sources...

I'm glad you found good coaching help and I found it really gave me the best

start in the PL journey - I still am thankful for the help I got 16 years ago.

Stay strong and best of lifting luck,

The Phantom

aka Schaefer, RMT/CMT, competing powerlifter

Denver, Colorado, USA

Re: power lifting program

Hi everybody,

Things have been going well in my effort to total 1000 pounds in my powerlifting

program. I have finally gotten 300 pounds in my deadlift and 265 pounds in my

squat. I haven't really tried to go heavy yet with the squat and the 265 went up

pretty easy. The only thing missing is the bench. I have a bit of tendinitis in

the shoulder and have managed to do 200 for the max. I have had a lot of fun

with the program and experimented with different exercises and rep schemes. What

I have learned is that I can go heavier faster, and that it doesn't seem to

overwhelm me nearly as much as when I first started. Aside from the shoulder I

haven't had an injury yet (knock on wood) and hopefully I can continue to gain

week by week and month by month. Thanks to my guides, McKnight and Todd

Craig I have kept motivated and on track throughout my trek.

And thanks to you all that have helped and supported me, I will keep updating

when I can.

Price

Rapid City, South Dakota

[Guest guest]

,

You once said that heavy deadlifting limits bench press strength. Why?

Edwin Freeman, Jr.

San Francisco, USA

Re: Re: power lifting program

That's great!

Keep in mind that most rookies get decent gains for around the first 3 years of

PL training, so the trick is truly to keep focused on long term and stay out of

injury. Being patient, not pushing too hard too soon is sometimes the most

difficult part. As your DL gains in strength, your bench may improve also

fyi...

Do get the shoulder rehabbed, and be sure to ice and take care of yourself after

your workouts. Realize that some things we do in our lives outside the gym also

can influence our results in the gym - i.e. mileage on the shoulder may also

build up from work or other sources...

I'm glad you found good coaching help and I found it really gave me the best

start in the PL journey - I still am thankful for the help I got 16 years ago.

Stay strong and best of lifting luck,

The Phantom

aka Schaefer, RMT/CMT, competing powerlifter

Denver, Colorado, USA

Re: power lifting program

Hi everybody,

Things have been going well in my effort to total 1000 pounds in my powerlifting

program. I have finally gotten 300 pounds in my deadlift and 265 pounds in my

squat. I haven't really tried to go heavy yet with the squat and the 265 went up

pretty easy. The only thing missing is the bench. I have a bit of tendinitis in

the shoulder and have managed to do 200 for the max. I have had a lot of fun

with the program and experimented with different exercises and rep schemes. What

I have learned is that I can go heavier faster, and that it doesn't seem to

overwhelm me nearly as much as when I first started. Aside from the shoulder I

haven't had an injury yet (knock on wood) and hopefully I can continue to gain

week by week and month by month. Thanks to my guides, McKnight and Todd

Craig I have kept motivated and on track throughout my trek.

And thanks to you all that have helped and supported me, I will keep updating

when I can.

Price

Rapid City, South Dakota