My knees ached a bit, but nothing too bad. Powerlifting is my life My name is Thomas, 25 yo male powerlifter. Ended up going a bit under the original plan for my 3rd but it was still too heavy for the day. Still was uncomfortable. POWERLIFTING. It's not for the faint of heart, or those who want to keep their bodyfat % low. As a college student, I was on the seefood diet and made the tactical decision/mistake of gaining as much weight as possible during this. However, when just starting to squat, you’ll want to go only as low as your natural mobility allows. The best squat shoe, whether it’s for powerlifting or weightlifting, ultimately comes […] Got to where I could b attempting a new PR and my heart rate wouldn't go over 70bpm. If this is your first time "maxing" out on the squat 6-7x a week you should see some pretty damn impressive results by the week 4 mark. Arguably the mother of all lifts, these powerlifting squat program spreadsheets will have you adding weight onto the bar in no time. I squated two days in a row, then had a rest day, the two days in a row again. Press question mark to learn the rest of the keyboard shortcuts. These were usually relatively high volume, and decently high intensity. r/powerlifting: A subreddit for the sport of powerlifting. It makes you addicted to squatting. Have put on 10# since starting, but making an effort not to go crazy on eating. Squat: 2/3, 240kg/529.1lb (10kg comp PR) We really emphasized squats nearly this entire prep and it showed. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. I squatted every day for a little less than a month. 10/23-11/16. Gist of it is Greg prefers to run a bulgarian style for 5 weeks or so in between volume and peaking phases (or back to a volume phase). First off, you’ll need a power rack for the squat and bench press. 1. 196k members in the powerlifting community. I'm always planning ahead a couple of months, and wanted to try something different since I'll have an opportunity in a short time frame to really focus on my favorite lift. There are a variety of different periodization methods all of which use different volumes, intensities, and progressions ().The ultimate goal of a periodized training program is to maximize improvements in strength and athletic abilities. for me since it's only 3 weeks it's pretty short overall but I don't feel like I'd get a ton stronger just doing sheiko for those 3 weeks. I'm hoping to take my squat over 500 this year. Squats: Like I said, felt okay going into this, but a little nervous, a little sweaty, and not a hundred percent. Were you able to hold onto those numbers after you stopped the high frequency? Ended up going a bit under the original plan for my 3rd but it was still too heavy for the day. x4 (hook and straps) -> 585 lbs. I like the autoregulation aspect where I can do the back off sets however I feel that day, or not at all. For instance I hit 275x2 on 10/31, then 305x1 on 11/3. This way it allows your body to get used to heavier weights, as well as allow your body to re-sensitize to the volume so when you go back to doing heavy volume the effects won't be diminished. Training Split Coming off three years of not training, where my 1rm before was 260. BS in Biology. The mark of a successful routine is an improvement in the athlete's powerlifting total. The pause squat might be the most effective squat variation for raw powerlifting. Transitioning back to a normal squat routine, I saw some decline in performance, but not enough to worry me terribly, as I was still able to hit 315 perhaps a little cleaner a week or two after stopping squatting every day. It was almost like perpetual DOMS, but not as extreme. If you're only planning to do it for 28 days to peak for a meet, there's no sense in going in for volume PR's or anything of that ilk. x4. I deadlifted about once a week with fast singles and doubles. Deadlift 3. I squatted and benched 5 days a week similar to the plan outlined by Damien Pezzuti. Due to the fact this program is more of a training structure than a concrete plan, it can be customized to suit your own needs, goals, and limitations. I mostly only switched to something else if I felt my body needed a break, or my form on low bar was breaking down too much and I needed to hit my quads a little more. I had eventually had to stop because the elbow tendinitis and bicep pain I got from so much low bar squatting with imperfect form got to the point where it was tough for me to bench some days. I look forward to it every day, and don't plan to stop. Goal is to do it for a year straight. I basically did what I felt I was capable of doing that day. I mostly reblog funny stuff and some lifting stuff as well. needing to squat to a certain depth), but each federation will interpret the rules differently (i.e. Maybe not every single day, but at least 5 days per week in a 21-24 day time frame. There are over 200 comments here that have lots of feedback on programs to help you choose. Some of these are better suited for powerlifting meet preparation or peaking, while others are better for off-season training. This is where the bar sits on the upper traps rather than below. Prior to trying this out, the highest I had squatted was 355. Deadlifts: 535 lbs. Lifting weights after age 50 helps maintain strong muscles, bones and joints, and no movements aid this effort more than the powerlifts: squats, deadlifts and bench presses. I ended up hitting 245/540.1lb in training, but squats were feeling uncharacteristically weak this day. This position is described as ‘below parallel’. My quads were constantly tight. New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Looks like you're using new Reddit on an old browser. Depending on what your ultimate goal is … I ended up hitting 245/540.1lb in training, but squats were feeling uncharacteristically weak this day. I want to hear feedback from people about their experiences, good or bad, and what they'd change in the future if they did it again. You just squat, bench press and deadlift each workout, three times a week. This is going to be highly dependent on the particular lifter. I once held five different All-Time Squat Records, both raw and multi-ply geared, at the same time. I basically follow this plan: http://www.t-nation.com/training/maxing-on-squats-and-deadlifts-every-day. Bench press Now, gaining strength requires a lot of low rep training to really overload the nervous system. x4. Around 800-1000mg daily, and especially preworkout. That is a shitload of aleve and fish oil. day and then go wreck shit. A lot of the gains came very quickly. Some of what I read just says go in and hit a 1RM every day, some say hit a rep or volume PR every day. I tried it for about a week, got bored, life got in the way and went back to squatting 3x a week and feel a lot better. If you have previous experience with somewhat high frequency squatting (say 3x a week), then do this 6-7x a week all the way up to the meet. For the most part, I kept the rest of my program the same. This wasn't a hard and fast rule though. Hell, take a look at the various powerlifting world record holders, strongman champions, top Olympic weightlifters, and even the best bodybuilders on the planet – you'll see that their techniques with the big lifts vary markedly. This position does not allow the trunk to tip forward nearly as much and more closely replicates the trunk position assumed during the snatch or clean ( 2 ). r/powerlifting: A subreddit for the sport of powerlifting. Powerlifting Academy 3 Day 16 Week Program Spreadsheet. Also, much of the benefit comes from feeling practically invincible from squatting so often. I squat every day. When your daily max begins to go backwards, take that as an indication that the serious gains are about to happen. Generally try for a new 1rm at least every other workout. As for supplements, I just took creatine, 6-9 grams of fish oil every day, and an unhealthy amount of preworkout. Squat 2. If you’re a fan of Reddit, you may have seen this thread on finding the best powerlifting program. Take 1-2 days off before comp. x5 -> 505 lbs. For powerlifting squats, you need to get the crease of your hip below the plane of your knee. If not, squats first. 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