In short been training like a bodybuilder (bouncing barbell off chest when benching, lifting arse from bench etc) and now train at a hardcore place with competing powerlifters. How do I prepare for this transition? Might look to compete but lifts are still like a bodybuilders and my techniques is not 100% spot on.
I have read Rippetoe's and have his book but I have nothing specific on powerlifting. I have the opportunity to train the big three every week, what is a good routine i can do to see me get good gains.
Start training with the powerlifters and follow suit.
Yup, listen to the guys stronger than you.
Most of all you need to worry about form. The biggest transition is going to be that, and getting used to heavier weights for lower reps.
23 years old
6'3, 308 lbs
Look up vids of dorian yates, arnold schwarzenegger, frank zane.. they didn't bounce off their chest or lift their ass from the bench..
Aside from that, I agree that you should train with your competitive powerlifters. Listen to what they have to say and do exactly what they say. You don't want to try someone's patience who is taking time from their workout to help you out so like I said, pay close attention and learn all you can.
Dude, if you are training a powerlifting gym then just plain tell the guys there that you want to compete and ask if you can start training with them.
Just listen, spot, load, train hard, and keep your mouth shut. It's a tried and true method!
Last edited by AdamBAG; 12-10-2009 at 08:17 AM.
750/500/690 APF Elite @ 242
Bench Only - Multi Ply SPF - 600 @ 275 (251)
Bench Only - Single Ply USAPL - 501 @ 275 (255)
Bench Only - Single Ply SPF - 550 @ 259 (257)
If you are coming from a general fitness background and looking to improve your power lifts then I would recommend watching videos on Youtube, reading articles, altering your training, manipulating your diet to support mass/strength gains, and perhaps training with some of the powerlifters at your new gym.
Some popular powerlifting routines include:
- Starting Strength or Practical Programming (Rippetoe)
- Wendlers 5/3/1
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Training log: (Mastermonster's Quest For The Records)
Also go visit powerlifting watch and see if there are any powerlifting gyms in the area. I'm sure if you show enthusiasm you could easily hop in with a group that trains regularly. i did that about a year ago and the advice was amazing... most powerlifters were so eager to help too.
Speed training with or without bands/chains will really help you as you may be strong but slow from the type of training you have done.
The speed work will teach you to use more force which will make you lift more.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
Don't prepare. Ask the powerlifters if you can train with them. Tell them you will be happy to spot and load. Shut up and listen. Watch every lift that's done closely. The quickest way for me to give up on a lifter is if they open their mouth while I'm telling him/her something. Remember their goal is not to train you, but to get themselves stronger. If you are an asset they will be willing to help. If your just an ass, you'll be treated as such.
Everybody busts their ass to help everybody else. To stay, being there means you can't be the only one to benefit, you have to be an asset to the other lifters. Not necessarily strong, but willing to spot, load, set suits etc. while you're working to get strong..
And you have to be coachable.
I agree with prior responses. I trained like a bodybuilder for several years and now have to literally block that out when I work with my powerlifting coach.
Best advice:Train with seasoned, skilled, and reputable strength athletes. Ask questions, research, and learn. For example tonight I asked: Why am I deadlifting with minibands on a platform? The reason? I need to improve my accommodating resistance in deadlift. My speed needs help and this technique will improve it.
I am currently 15 weeks out from a big meet. I have big goals, and big numbers to strive for, and having the correct support system is essential.
OP, why did you think bodybuilders lifted like that? That sounds more like High school football players.
Thanks for all the responses folks. To the BBers who felt insulted, I was just having a dig, many BBers have good form.
I will be doing a sheiko powerlifting routine (have plugged my maxes in the spreadsheet), I have used Westside approach in my days doing BBing training but I have read good stuff about Boris Sheiko's methods.