Powerlifting

Hi guys, I was wondering how does one get into powerlifting if you have been training for bodybuilding. Also can one stay lean while doing powerlifting and how does a powerlifting split look and what type of exercises do you ydo and how many reps, sets etc. Any help would be much appreciated thanks.

How old are you

ironpump123 wrote: Hi guys, I was wondering how does one get into powerlifting if you have been training for bodybuilding. Also can one stay lean while doing powerlifting and how does a powerlifting split look and what type of exercises do you ydo and how many reps, sets etc. Any help would be much appreciated thanks.

So you want help with absolutely everything? Just type in some of those questions on google and you'll get some answers. Then come back to us and ask more specific questions.



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I also want to know how old you are.

But yes you can be a work record holding powerlifter and be darn lean. It is diet dependent...

Hormonas wrote:

ironpump123 wrote: Hi guys, I was wondering how does one get into powerlifting if you have been training for bodybuilding. Also can one stay lean while doing powerlifting and how does a powerlifting split look and what type of exercises do you ydo and how many reps, sets etc. Any help would be much appreciated thanks.

So you want help with absolutely everything? Just type in some of those questions on google and you'll get some answers. Then come back to us and ask more specific questions.



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I know it is similar to push, pull legs and you train 3 days a week usually, actually I only would like to know the rep range and how many sets.

My Stats are
Age:23
Height:1.69m
Weight: 69kg
Bodyfat : 13%

Are you naturally strong, are you pressing much heavier than the average Joe Bob? Unless you are genetically gifted which you will know if you are or not. If you not don't waste your time becoming something you will never be the best in. You will need more drugs than those you want to compete against and stay on them much longer too.

Youtube. There are plenty of world class powerlifters with channels who talk about their training methods and lifting techniques. Dan Greene, Eric Lilliebridge, John Haack, Brett Gibbs, Dave Tate, George Leeman, supertraining06, Layne Norton, Pete Rubish are some that I follow.

Only super heavyweight powerlifters are often overweight and that is a small percentage and not representative of the sport as a whole. So there is no excuse being a fat powerlifter unless you are 140Kg+ and squatting 350kg. Look at Dan Greene. He could step on stage and win most amateur bodybuilding competitions.

Give this a watch before your next deadlift day. Eric's intensity is something else:

00pump wrote: Are you naturally strong, are you pressing much heavier than the average Joe Bob? Unless you are genetically gifted which you will know if you are or not. If you not don't waste your time becoming something you will never be the best in. You will need more drugs than those you want to compete against and stay on them much longer too.

It's something I want to try out.
Max bench :112kg
Max deadlift :165kg
Max squat:150kg
Without any gear.

Lol. Good enough for a medal at SA champs in your class and those guys have coaches. So I can only assume those are either not proper form reps or you've got some serious spotting, or you're talking kak.

I find it hard to believe that you could be squatting 150kg at your weight and bodyfat, without knowing basic stuff about powerlifting like the questions you asked about rep ranges etc.

Anyway whether you are bullshitting or not if you really want to know about powerlifting - like th other guys said google and YouTube and if you have a specific question then ask.

They are only done for one rep? Nevermind I just asked for help but yeah. Thanks anyway

Powerlifter rarely go over 6reps. I wold say keep it at 4-6 and sets also 4-5. Never attempt a new weight if you are not warm.

I doubt your figures...

But I wil assist you.

strengthlevel.com/strength-standards/squat/kg

FWIW. They also have bench and deadlift. These are averages that they have collected.

Is 112kg @ 69 really that impressive? I did 100 as a natty @ 73 and that was in my first year of lifting.
It was my 1RM at the time.

if i cut that fat I could totally do it man.

DruOmedra wrote: Is 112kg @ 69 really that impressive? I did 100 as a natty @ 73 and that was in my first year of lifting.
It was my 1RM at the time.

if i cut that fat I could totally do it man.

At 23 you compete as a junior. In powerlifting meets you have to pause the bar on your chest when you bench so keep that in mind. In South Africa in the SAPF 112kg strict at 69kg (which would be 66kg class after cutting water) for a junior would get you around top 3 in that lift if the 150kg squat doesn't.

Muscleaddict wrote:

DruOmedra wrote: Is 112kg @ 69 really that impressive? I did 100 as a natty @ 73 and that was in my first year of lifting.
It was my 1RM at the time.

if i cut that fat I could totally do it man.

At 23 you compete as a junior. In powerlifting meets you have to pause the bar on your chest when you bench so keep that in mind. In South Africa in the SAPF 112kg strict at 69kg (which would be 66kg class after cutting water) for a junior would get you around top 3 in that lift if the 150kg squat doesn't.

Ah, fair enough, I see where you're going with this. 112 kg is almost double 66 kg. Yeah I guess there's a pretty big difference between the two if you think about it.

If one was interested in competing in such events or joining a group like this, where would one go?

I'm interested in this thread because I've been desperately looking for a powerlifting style gym in CT. Mark Bells supertraining gym type vibe, but it doesn't seem to exist. I'd love to learn more about the sport.

I've got no idea how good my lifts are comparative to competitive guys but at the moment I start every chest session working my way up to a 3 sets of 140kg bench press for triples (3 reps). On back day I work up to 3 sets of 200kg deadlifts for triples. And leg day 3 sets of 140kg squats for about 5 reps. Currently weighing 90kg @ 1.74m tall and all lifts are raw (no belts, straps, etc). Don't know what my 1 rep maxes are.

From there I move into bodybuilding ranges for hypertrophy.

I know I'll never be a world lifter but I'd love to meet and train with some serious power style lifters.



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What area in CT?

I work in the CBD so that would be most convenient, but I would be willing to travel a bit if it was worth it.

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Check your relative strength at symmetricstrength.com

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Furk wrote: Check your relative strength at symmetricstrength.com

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What an awesome site Furk! Shot bro. Very interesting! And humbling. Some strong bastards out there. My legs are lagging like mofos but this I knew (years of training too light on legs and avoiding squats due to an old rugby injury on the knees). My bench and dead seems above average though which I'm happy about.

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IronKobra767 wrote: I work in the CBD so that would be most convenient, but I would be willing to travel a bit if it was worth it.

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My buddy trains in the CBD, but he trains on his own at VA. He has been competing in the last 3/4 years.

I don't know of any powerlifting focused clubs/gyms in CT, but the same buddy i mentioned above has been to a local gym/club in the cape flats where quite a few guys shared an interest in powerlifting.

IronKobra767 wrote: I work in the CBD so that would be most convenient, but I would be willing to travel a bit if it was worth it.

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Unfortunately the closest I know of is in Parow. Mustang Gym.

Cpt here too! Thanks for info