Hulkman1's picture
Hulkman1
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Powerlifting, where to get started?

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Hey, I have been lifting and getting pretty strong for my size for quite some time now and am really interested in getting into powerlifting. I just don't know where to start. I guess I'm just looking to get pointed in the right direction if anyone can help. I would be looking at non-tested competition. Thank you.

THE_MECHANIC's picture

Just wanted to give this old thread a bump...

Beginning powerlifting is all about linear progression, gradual calculated progress building up to a new PR (max lift). Basic 5X5 training, Starting Strength, and Wendler 5-3-1 are great places to start. (google them, Mark Rippetoe and Jim Wendler have cheap E-books). With Wendler 5-3-1, I consistently achieved new PR's on a monthly basis for two years.

whiteNcrispy's picture

Just chiming in, it seems like a lot of bases were covered below, but there are tons of legit methodologies; Westside Conjugate Method (Louie Simons), Cube (Brandon Lilly), 5-3-1 (Jim Wendler), Super Training (Mark Bell - similar to Westside), Reactive Training Systems (Mike Tuchscherer), and the list goes on. I would encourage you to try them all at least once. What's important is finding what works best for you, not what someone else tells you will work for you. Everyone responds differently to each stimulus. What works for one does not work for all. Good luck!

bolt781's picture

Nowadays with the platforms provided...youtube and such...post your lifts and see where the responses take you. There is definitely good info provided by the other posters...take a video of lifting heavy...submit to the right forums and utilize what responses you receive. There is no way around a lift...if you accomplish a feat...video is the proof all in where you might be regarded...this is coming from a guy that posted to a local lifter...not on the radar but a man in my eyes who corrected and brought forth potential that I had hidden...I lift heavy mind you...

Pushpull's picture

Better yet, call Louie himself. I ended up traveling to Columbus with my 380 lb bench press, after 5 years in powerlifting. Louie paired me up and worked with us the whole time to identify my weak points, sent me home with a prescription for heavy close grip inclines.

5 years later I am now benching and deadlifting triple body weight, directly from using what I learned from Louie.

To me, west side is the place to start even for the raw lifter. The guy cracked the code, he figured it out, and he wants to share as much as he can.

awesome-o-5000's picture

It depends on whether you want to lift equipped or raw.
If you want to compete equipped then nothing comes close to louie simmons westside protocols.
Loads of info on the net,be prepared for heavy days of lots of doubles, speed days and shitloads of good-mornings.( and spending hours with other men and bottles of talc trying to get your suit on)
For raw lifting I would look on the website-the tight tan slacks of dezo ban.
Its a compendium of magazine articles on weightlifting over the last 50 years.On this website you will find routines of powerlifting greats like john kuc,pat casey, doug young ed coan and more.
I agree that the best thing to do is book a place at a meet then start light adding weight and lowering reps every week so that on meet week you would be doing singles.
example- 8 weeks out- 500 lb deadlift target.
start at 2-3 sets of 8 pulls with 350lbs.
take one rep off every week and add one set every week+ add 20lbs to the bar.
the week before meet day you will pull 10 sets of 2 with 490lbs. this should get you a single with 500-510 for your second pull,leaving a third attempt for a really big effort.
don't neglect assistance, its ok to get a pump doing it.You will increase muscle mass, keep flexible and look better with your shirt off too.
I use this peaking style if I enter a meet and have had great success with it.
best.

dietpepsi's picture

go to powerliftingwatch.com under powerlifting info and find a local powerlifting gym once you get in with a good crew you will be set

jansen's picture

Google brandon lilly cube method

Powerlifter1969's picture

You will enjoy it!!I have competed in 2 meets just deadlift only.And I have to agree with birdbear27LouieSimmons is a great man to learn from! The gym I train at is geared for powerlifting and the owner is a competer as well .And bigpinch nailed it on the head don't worry about winning or weight classes.And don't lift your max to close to the meet I usually rest the week of the event and after weigh in and knowing ive made weight for a certain class im headed to the steak house and eat lol !!!

birdbear27's picture

Read any and all things by Louie Simmons.

sic26's picture

CAn I pm u a couple question bout meets

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bigpinch's picture

I've competed 4 times and have loved every single meet. My only regret is I didn't start sooner. I started as an old guy of 40. My suggestion to you is not to worry about weight class or thinking about winning your first meet. Just get on the platform and put up some numbers. Then improve on those numbers the next time. Your first meet is a learning experience. You'll love it man! Here are some helpful links. Good luck!

Preparing for your first meet
http://www.supertraininggym.com/2011/09/your-first-powerlifting-meet/

Search for meets in your area
http://www.powerliftingwatch.com/node/4421

Hulkman1's picture

Thanks a lot. I appreciate all the help I can get.

IrishMack's picture

Get ready for a whole new ballgame with unregulated powerlifting. I just went to a meet this week. These guys are hammering over 900 pounds...everything. You have to be ready to lose the 10% body fat because carbs are going to be your best friend through the whole process. Find a gym in your area that also have atlas stones and tractor tires as well; good start to training. Trust me; its going to take you a while to get up there like these guys, Peyton Cox is 17 years old, all natty, and does 645 pound DL's, the kids is nuts. Eliav; 15 years old and doing 500 pounds. Look up guys like Brandon Lilly; Ray Williams did 910 pound squat with no wraps. Anyways here are some sites you can go to to help you on your way.

http://articles.elitefts.com/training-articles/14-deadlift-tips-and-tricks/
http://articles.elitefts.com/training-articles/deconstructing-the-deadlift/

I fancy myself a powerlifter as well.

Hulkman1's picture

Do you know where one would find more info on unregulated meets?

IrishMack's picture

we have one where I live but its private, if you hang out enough with the guys who do it you will find one. You can also check out the rules and regs of any meet to see what applies.

Hulkman1's picture

Thanks for the advise.

irongame427's picture

A good place to start if you've been following a normal bodybuilding routine is into a powerlifting or strength routine that sticks to rep ranges below 5. I'm not a powerliftet and I don't care about being strong but a few I know of is mad cows 5x5, bill star 5x5 maybe even 531 but I could be wrong about that one.

bigrigger's picture

You tube Westside barbell give that a look see.