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Dovely

Dovely

Posts: 174 Iron Posts by user Forum Profile RuneMetrics Profile
Coinflipper said :
Hey there, looks like an interesting thread :)
I am personally a powerlifter and my brother and myself have a mixed program
of powerlifting and a normal workout.

So, let's take monday for example.

That would give us:
Squats, following our powerlifting program.
Followed by finishing legs following a normal workout routine.

Tuesday Bench following the powerlifting program,
finish chest by normal workout.

Wednesday Deadlift by powerlifting program,
finish back by normal workout.

Thursday Log Lift,
followed by shoulders on a normal routine.

Friday biceps/triceps on a normal routine.

Abs added on tuesday/thursday
Cardio added wherever there's time for it.

I could share the current program (exercises, sets etc ) if you want me to :P

Current PRs (1RM):

(Included Log lift as we do this as powerlifting exercise for shoulders)

Raw :
Squat 220kg
Bench 140kg
Deadlift 265kg
Log lift 105kg

Equipped :
Squat 235kg (knee wraps, no suit)
Bench 175kg (bench shirt)
Deadlift 270kg (suit, should be able to get close to 300 though , had quite some leftover)
Log lift /

Edit: And I'd like to say my coach is an IPF world champ xD


This is very similar to my training program at the moment. I used to own/operate my own gym and always enjoyed the powerlifting/strongman side of training. The only difference between my routine and yours is friday I do strongman technique training moreso to focus on stabilising muscles and the likes.

Finally, a thread I can relate to!

15-Jan-2014 14:41:00

Coinflipper

Coinflipper

Posts: 1,886 Mithril Posts by user Forum Profile RuneMetrics Profile
Dovely said :


This is very similar to my training program at the moment. I used to own/operate my own gym and always enjoyed the powerlifting/strongman side of training. The only difference between my routine and yours is friday I do strongman technique training moreso to focus on stabilising muscles and the likes.

Finally, a thread I can relate to!


What kind of strongman exercises?
Our gym has kind of, well, a yard, where we have some strongman
material. We usually do strongman workouts saturday in the spring/summer/autumn, when the weather allows it.

We don't have that much to work with though, as it is just some equipment
brought here by someone who used to do strongman and also trains at our gym :P

We have atlas stones (70, 80, 90, 100 and 110kg) with platform,
a yoke (120kg empty I think), farmers (45kg empty/piece) and a 300kg tire.
Well and a metal log (60kg empty), which is the only thing we can use inside :P

15-Jan-2014 14:49:03

Dovely

Dovely

Posts: 174 Iron Posts by user Forum Profile RuneMetrics Profile
Dovely said :


What kind of strongman exercises?
Our gym has kind of, well, a yard, where we have some strongman
material. We usually do strongman workouts saturday in the spring/summer/autumn, when the weather allows it.

We don't have that much to work with though, as it is just some equipment
brought here by someone who used to do strongman and also trains at our gym :P

We have atlas stones (70, 80, 90, 100 and 110kg) with platform,
a yoke (120kg empty I think), farmers (45kg empty/piece) and a 300kg tire.
Well and a metal log (60kg empty), which is the only thing we can use inside :P



As of last year when I sold the gym I don't have much strongman equipment to work with, mainly the farmers, stones and logs I have now at home (I have a 12m x 6m shed set-up).
So a lot of the staple exercises such as the ones you mentioned, I also have harnesses which I can shackle to the front of my ute to simulate truck pulls.

I do like to incorporate the logs into my powerlifting routine though, using them for my pressing and deadlifting simply because they are harder to stabilise.

15-Jan-2014 14:55:19 - Last edited on 15-Jan-2014 14:56:14 by Dovely

Coinflipper

Coinflipper

Posts: 1,886 Mithril Posts by user Forum Profile RuneMetrics Profile
Dovely said :


As of last year when I sold the gym I don't have much strongman equipment to work with, mainly the farmers, stones and logs I have now at home (I have a 12m x 6m shed set-up).
So a lot of the staple exercises such as the ones you mentioned, I also have harnesses which I can shackle to the front of my ute to simulate truck pulls.

I do like to incorporate the logs into my powerlifting routine though, using them for my pressing and deadlifting simply because they are harder to stabilise.


Ooh truck pulls, I wish I could have the chance to do it more, I've only done them once so far. It was when some of the guys at our gym (the few who do the strongman workouts) went to an actual strongman team for a day.
It was really fun!

15-Jan-2014 16:05:03 - Last edited on 15-Jan-2014 16:05:58 by Coinflipper

Chris W

Chris W

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Bloody sweet lifts man. Great to have some fellow bbers/powerlifters here, to be honest. I used to use Bodybuilding.com a lot for stuff, but the trolling there got out of hand - I know a lot of the guys over at the Misc play runescape. There's some absurdly long thread on it. Hahah.

How much do you weigh, Coinflipper?

Also, for someone who is interested in powerlifting or wants to incorporate powerlifting into a workout, what would be your main advice? Did 130kg squats today for 2 sets of 5 (could have done 3rd and 4th set but back felt a little twingy so stopped before I injured myself - fine now), though really want to get a strong squat going on. As in, 170kg+ at around 175lbs tops. Currently 166lbs, and probably could beat my 1RM of 145kg squat if I tried.
Again, nether.

15-Jan-2014 16:31:28 - Last edited on 15-Jan-2014 16:33:53 by Chris W

Coinflipper

Coinflipper

Posts: 1,886 Mithril Posts by user Forum Profile RuneMetrics Profile
Chris W said :
Bloody sweet lifts man. Great to have some fellow bbers/powerlifters here, to be honest. I used to use Bodybuilding.com a lot for stuff, but the trolling there got out of hand - I know a lot of the guys over at the Misc play runescape. There's some absurdly long thread on it. Hahah.

How much do you weigh, Coinflipper?

Also, for someone who is interested in powerlifting or wants to incorporate powerlifting into a workout, what would be your main advice? Did 130kg squats today for 2 sets of 5 (could have done 3rd and 4th set but back felt a little twingy so stopped before I injured myself - fine now), though really want to get a strong squat going on. As in, 170kg+ at around 175lbs tops. Currently 166lbs, and probably could beat my 1RM of 145kg squat if I tried.


At this moment I weigh 115kg (about 250 lbs I think?) I do have to drop down back
to 100-105kg though, I've let myself go a bit the past few months :/ :p
That's at 90-91kg fatfree mass, at 178 cm tall (5 foot 10? not to sure about the conversion lol) and 21 years old.

As for advice, I'd say that the way we have this mixed powerlifting + bodybuilding/fitness workout is one of the best ways to include powerlifting into your program. I'd say it would even greatly benefit bodybuilders.

Then, as far as sets and reps go it's a bit tough to say. Having a world champ as coach (he owns the gym and keeps it open), what we do is just go up to him and be like " well chief, what's the squat menu for today?" or something like that :p

Here are a few examples of what you can do though :

[note] : By all means, do not try and test your 1RM too often, as this will slow down your progress.

[1]. 4 x 4 (4 sets of 4 reps)
For me that would be 4 x 4 x 170kg
If you're not sure what weight to use as opposed to your 1RM, try using a weight
of which you think you can do 4 x 4. (Better to estimate too low than too high).

Continued next post

15-Jan-2014 17:03:36

Coinflipper

Coinflipper

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It shouldn't be too easy, but you don't have to pop your head on the last set either.
(This goes for everything except maxing btw, but not literally ofc lol)

[2]. Doubles. (mostly 8 sets, so 8 x 2, but it can differ). We usually build these up until we get to an amount where we work off the rest, so for example it ill look something like this :
2 x 100kg
2 x 120kg
2 x 140kg
2 x 160kg
2 x 170kg
3 x 2 x 180kg

[3]. Tripples (mostly 5 or 6 sets but again, can differ).
Example :
3 x 100kg
3 x 140kg
3 x 160kg
2 x 3 x 170kg

For these doubles and tripples, you could also increment with a lower amount and keep going up instead of doing the last few with the same weight.

[Another note] : Reps in powerlifting sets usually top at 6, unless when doing pyramids

[4] 6 x 6 . One weight you don't change (unless you started too high, and have no other choice)
Example :
6 x 6 x 160kg

[5] Pyramid, for squats you shouldn't start at a set of like 12 reps imo.
You increase the weight and drop reps every set.
Example :
8 x 100kg
6 x 140kg
4 x 160 kg
2 x 180kg
1 x 200kg

You can use these for the bench press as well, although for the bench pyramid
you can start at 12 reps and do 12-10-8-6-4-2-1.

Our deadlift workouts however, rarely exceed 6 reps/set, more in the range of 1-4.
That reminds me, I don't know if you have these available in your gym, but as a nice
alternative for deadlifts, you could deadlift from blocks, this emphasizes the last bit, the lockout, of the deadlift. You can go a bit heavier on these as well.


The part where you have to feel if the weight is the correct weight to start goes for pretty much everything, you'll figure it out after a while :P

I'll see if I can find a pic, I'm not a huge fan of being in pictures lol.

This is my Belgian record deadlift, 270kg at 115kg bw.( pic isn't too sharp)
http://imgur.com/28d1nBp

This is me at 105kg bw
http://imgur.com/qtyf7Wy
http://imgur.com/dzR3FwP
http://imgur.com/7THvoXW

15-Jan-2014 17:03:45 - Last edited on 15-Jan-2014 17:34:42 by Coinflipper

Korryn

Korryn

Posts: 14,635 Opal Posts by user Forum Profile RuneMetrics Profile
Interesting thread.

I want to get back into sports and working out again. Already started to regulate my diet to be better again (eating more and slightly more varied for me). I'm looking in on getting lean muscle mass and strength. But I'm not really sure on where to start.

Also I prefer bodyweight excercises, looking into buying a pair of olympic rings to use.

It'd be great if I could get a few tips and pointers here ^^

15-Jan-2014 17:39:43

Dovely

Dovely

Posts: 174 Iron Posts by user Forum Profile RuneMetrics Profile
Chris W said :
Bloody sweet lifts man. Great to have some fellow bbers/powerlifters here, to be honest. I used to use Bodybuilding.com a lot for stuff, but the trolling there got out of hand - I know a lot of the guys over at the Misc play runescape. There's some absurdly long thread on it. Hahah.

How much do you weigh, Coinflipper?

Also, for someone who is interested in powerlifting or wants to incorporate powerlifting into a workout, what would be your main advice? Did 130kg squats today for 2 sets of 5 (could have done 3rd and 4th set but back felt a little twingy so stopped before I injured myself - fine now), though really want to get a strong squat going on. As in, 170kg+ at around 175lbs tops. Currently 166lbs, and probably could beat my 1RM of 145kg squat if I tried.


In regards to building your squat and incorporating powerlifting Coinflipper did a top job explaining in depth ways to improve! I'll try to throw in a few extra pointers too.

With the 3 main lifts of powerlifting technique is vital, I'd suggest if possible grabbing a trainer or spotter to watch your technique with lighter weights before putting up more plates. I used to see a lot of young blokes (only 20 myself) who would try and load up weights and perform sets with horrible form, so try to avoid that where possible.

As for building squats, Coinflipper was spot on with rep/set range, the only advice I have to offer there is try to use variations of the standard squat, ie. sumo squats, Bulgarian split squats etc. This helps you to hit more angles of the legs and develop a better squat.

I'll let Coin keep up with the detail for squatting as his legs put mine to shame by the looks of it :(

15-Jan-2014 17:44:31

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