View Full Version : New Powerlifter

12-28-2005, 01:15 PM
Hello all,

i have decided to switch over from bodybuilding to powerlifting,( from reading other post, im not the first to do this.)

little info on me, ive been lifting for about 4 - 5 years now, i was 175 lbs when i started, i am now 250 lbs. i worked each bodypart once a week. now i would like to become strong, or as strong as is possible for me. i am going to start with the 9 week beginners course outlined by dave tate. it sounds like this guy knows what he is talking about and i have heard nothing
but good stuff about him and his beginners workout.

naturally i have some questions, like we all have when we totally switch up our lifting styles.

my first question is rest time during workout. when i was training as a bodybuilder i rested for 2and 1/2 minutes between sets, and 4 minutes between exercises. do i do the same now that i am training as a powerlifter?

the second is diet. my guess is that powerlifters eat like a bodybuilder during a clean bulk.

i probably wont compete for at least 8 months, i want to get comfortable with the lifts. i think it is going to be hard enough retraining my squat to become a deep squat. i have a couple others but i think i can answer them by searching around on elitefts.com.

12-28-2005, 01:27 PM
If you are following the WS template, rest between sets on the DE exercise will usually be pretty short (1-2mins). Take as much time as you need between sets on ME exercises.

12-28-2005, 02:25 PM
thanks sensei

12-28-2005, 03:04 PM
I would shorten the rest on DE days to even 30 seconds. 1 minute at the most. Other than that, I agree with Sensei.

As far as eating or diet goes, keep it clean but with enough calories to maintain strength. If you are trying to make a certain weight class then you might have to lean down but typically try to keep the protein high, with moderate carbs and fats.

12-28-2005, 05:53 PM
I'm a big advocate of short rest time between DE lift. I'd always be in the 30 sec range.

12-29-2005, 12:24 PM
Cool Thankx

12-29-2005, 09:09 PM
welcome bigsam... what kinda numbers you putting up? just wondering what kind of damage a 250lb beast like can do.

as far as advice... follow the 9 week program as it is on paper. during those 9 weeks youll learn what works for you and what doesnt. for example, some people complain that box squatting ruins their free squat groove. some people complain that westside's general no deadlifting approach sucks... whereas some people love it. so just experiment.

12-29-2005, 11:57 PM
as far as advice... follow the 9 week program as it is on paper. during those 9 weeks youll learn what works for you and what doesnt.

Exactly. the only way to find out if something works is too try it.

12-30-2005, 07:21 AM
Thank you for your words of wisdom Debussy and Adam.

I have never trained for strenght before, so i dont know if my numbers are good or poor for my size. right now im 5 foot 11, 250 lbs. my max bench as of today is 355, squat is 560 ( however that is not a squat that would get a go in powerlifting. i need to retrain myself to go further down for this sport.)

i have not done deadlift in a long time, so i am not to sure of my capabilities in that area. i will begin the 9 week program this wednesday. i have been spending a lot of time on elitefts.com reading all the articles put on there.

I am very excited about getting into this sport. i was thinking about entering my first competition this summer. i was going to wait longer, but i read that i would learn so much about this sport if i just enter one and compete. Ill keep you all informed of my progress.

12-30-2005, 07:34 AM
You'll learn more from competing in a single meet than you would devouring every article you can find. If you wait until you're ready, you'll never go to a meet. Go and have fun.

Paul Stagg
12-30-2005, 08:00 AM
True, that.

Go to a meet. Even if you don't think yo uare ready to lift in one, go watch one (from start to finish, so you can see how long they are and how they are run). Talk to the lifters there. You'll learn a lot.

At my first (only) meet, a guy I was competing against helped me with my squat depth, how to warm up, when to get ready to lift, and generally encouraged me through the whole meet. It was far more like a big group training session than a competition. A hell of a lot of fun.

01-01-2006, 02:50 AM
Hello fellow powerlifters,

i have a few questions now that i can not seem to find the answers to anywhere, so if someone would either give me the answers or point me in the direction to where i can find the answer, i would appreciate it.

i am not familiar with these exercises, what are they?
face pull
board press
floor press
glute ham raises
reverse hyper

thanks for all replys... AND HAPPY NEW YEAR!!!!!!

01-01-2006, 06:58 AM
Most of these are at elitefts.com's Q&A section: http://asp.elitefts.com/qa/
floor press http://asp.elitefts.com/qa/default.asp?qid=4099&tid=102
board press http://asp.elitefts.com/qa/default.asp?qid=4093&tid=102
face pulls http://asp.elitefts.com/qa/default.asp?qid=13319&tid=104
glute ham raise http://asp.elitefts.com/qa/default.asp?qid=4100&tid=105
reverse hyperextension http://www.exrx.net/WeightExercises/GluteusMaximus/WtReverseHyperextension.html

01-02-2006, 08:23 AM
as always sensei, your post are very helpfull, thanks