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sammackIconNEW TO POWERLIFTING31-03-2010 @ 19:13 
Member 1273, 14 posts
SQ 160, BP 140, DL 220
520.0 kgs @ 96kgs UnEq
IV JUST SWITCHED FROM BODYBUILDING TO POWERLIFTING,
THE WORKOUTS ARE ALOT DIFFERENT, BUT BETTER!!
I GOING TO USE A 3 DAY SPLIT, MON-DEADLIFT, BENCH-WED, SQUAT-FRI,
WHAT OTHER EXERCISES SHOULD I DO TO HELP MY LIFTS,
AND WHAT TYPE OF REPS SHOULD I DO EACH WEEK??
MUCH APPRICIATED FOR THE HELP!!!
LukeCIcon...31-03-2010 @ 19:22 
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The one in the guns and roses teeshirt.
Member 171, 2462 posts
SQ 272.5, BP 140, DL 245
657.5 kgs @ 80.2kgs Eq
Plenty of back work for starters, you need a strong back for all three lifts. BB or DB rows are good for this.

Also use variations of the main 3 to bring up weaknesses, so stuff like close grip bench press or box squats or deadlift from blocks/pins.

Chins and dips are pretty useful too.
sammackIcon...31-03-2010 @ 19:28 
Member 1273, 14 posts
SQ 160, BP 140, DL 220
520.0 kgs @ 96kgs UnEq
IV GOT A PRETTY STRONG BAK... ITS MORE WITH LEGS I NEED HELP WITH, AND WHQAT REP RANGES SHOULD I USE EVERY WEEK.. 5-5 OR 3-3 OR JUS 1RM
brynevansIcon...31-03-2010 @ 23:12 
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Scotbasher - forever
Member 59, 2115 posts
Powerlifters do vary what rep range they work in but typically 3-6 rep sets are common. Off season style training will be in the higher rep range and leading up to a contest the reps will tend to reduce. What area are you from? If you're just starting out it would be a good idea to have a couple of sessions with some seasoned lifters so you start off with good technique.
P.S. Turn the caps lock offGrin
sammackIcon...01-04-2010 @ 22:01 
Member 1273, 14 posts
SQ 160, BP 140, DL 220
520.0 kgs @ 96kgs UnEq
i train at olympic gym ashton, i think im going to try my 1rm 1st week, 2nd 5-5, 3rd 3-3 then repeat what about that
mozIcon...01-04-2010 @ 22:31 
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Feasting on humble pie.
Member 51, 1692 posts
SQ 227.5, BP 185, DL 272.5
685.0 kgs @ 90.4kgs UnEq
sammack said:i train at olympic gym ashton, i think im going to try my 1rm 1st week, 2nd 5-5, 3rd 3-3 then repeat what about that


f**k powerlifting your training @ Olympic. Get some oly lifting in lad.
brynevansIcon...01-04-2010 @ 22:37 
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Scotbasher - forever
Member 59, 2115 posts
You're like a born again Christian now Moz Grin
kopec56Icon...01-04-2010 @ 22:45 
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blessed with mong strength
Member 474, 866 posts
SQ 222.5, BP 165, DL 260
647.5 kgs @ 83kgs UnEq
for bench i train like a pyramid type routine for example my next sets for 3s will be
132.5x3
135x3
137.5x3
135x3
132.5x3
then i would do ether close grip or speed work with a mediumish weight finish with tricep pull downs
the pyramid has worked well for me hope this helpsGrin
mozIcon...01-04-2010 @ 22:46 
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Feasting on humble pie.
Member 51, 1692 posts
SQ 227.5, BP 185, DL 272.5
685.0 kgs @ 90.4kgs UnEq
brynevans said:You're like a born again Christian now Moz Grin


lol. praise be Grin
mozIcon...01-04-2010 @ 22:51 
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Feasting on humble pie.
Member 51, 1692 posts
SQ 227.5, BP 185, DL 272.5
685.0 kgs @ 90.4kgs UnEq
sammack said:IV JUST SWITCHED FROM BODYBUILDING TO POWERLIFTING,
THE WORKOUTS ARE ALOT DIFFERENT, BUT BETTER!!
I GOING TO USE A 3 DAY SPLIT, MON-DEADLIFT, BENCH-WED, SQUAT-FRI,
WHAT OTHER EXERCISES SHOULD I DO TO HELP MY LIFTS,
AND WHAT TYPE OF REPS SHOULD I DO EACH WEEK??
MUCH APPRICIATED FOR THE HELP!!!


I personally think nailing good tech on your lifts is more important than the set/rep schemes. Every BB ive seen does hat thing where they dont do full ROM to keep the tension on. gay! oils and small undercrackers really gay. glad you've seen the light lad
little_aIcon...02-04-2010 @ 09:47 
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still a devious weightlifting bastard
Member 43, 14374 posts
sammack said:i train at olympic gym ashton............
................... what about that


Is there any eason you haven't asked Mark or Gaz about this mate? Gaz is a world champion powerlifter. Mark can do pretty much everything else. They know a thing or two between them. No point asking on here if you aint going to listen to them.

Moz, love you x x x
MarkCleggIcon...02-04-2010 @ 10:34 
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knock knock !! who's there ?? OLD SCHOOL SUGDEN
Member 212, 11439 posts
SQ 325, BP 212.5, DL 370
907.5 kgs @ 100kgs UnEq
little_a said:
Is there any eason you haven't asked Mark or Gaz about this mate? Gaz is a world champion powerlifter. Mark can do pretty much everything else. They know a thing or two between them. No point asking on here if you aint going to listen to them.
Moz, love you x x x


No-One listens to a word mate .. They look at me like i`m a retard Cool
little_aIcon...02-04-2010 @ 10:47 
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still a devious weightlifting bastard
Member 43, 14374 posts
MarkClegg said:
No-One listens to a word mate .. They look at me like i`m a retard Cool


Fair play. Non so blind as those who dont want to seeConfused
brynevansIcon...02-04-2010 @ 12:57 
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Scotbasher - forever
Member 59, 2115 posts
little_a said:
Fair play. Non so blind as those who dont want to seeConfused

It's common with a lot of people in a lot of places, I remember a lad approaching Jim about squatting advice, he spent half an hour with him going through a routine and two weeks laters he was doing the opposite claiming it hadn't worked.
sammackIcon...08-04-2010 @ 19:07 
Member 1273, 14 posts
SQ 160, BP 140, DL 220
520.0 kgs @ 96kgs UnEq
i listen to every one lol..

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