Help!! I want start powerlifting!

[acon83]

Ok, well I kind of already have. I have been doing super heavy sets and one rep sets since my comp (2 weeks) but before the competetion most of you who know me know I lift heavy. So, as of today, my max squat is 225x6, max bench is 185x1 after a whole chest workout, max dead is 225x6. I haven't done a one rep max in ages, but plan to soon. This is all completely raw. No belt, no straps, wraps, or anything at all besides some harbinger lifting gloves.
I have hubby and a power lifter at the gym helping with form and such. So, tel me, how can I find a competetion in my area?? I think I want to go see a few and decide if it's something I'd like to try next!

 

[blubbard]

http://www.powerliftingwatch.com/node/4421

 

[Jenner]

Good luck lady!

 

[porky little keg]

Start on powerliftingwatch for sure. You can find meets to get in to and more importantly, find teams in your area to train with.

You definitely want to find some people who have experience competing and training for strictly powerlifting. It makes a world of difference.

If you are in Orlando, as your avatar states.... you are 80 miles from Tampa barbell, Brian Carroll trains down there somewhere too. Either group is worth the drive once a week to gain experience from if you are serious about competing.

Either way, good luck.

 

[BrotherIron]

And ditch the gloves. No PLer uses gloves, instead use chalk.

 

[acon83]

I workout in a "chalk free" gym. Im sure gloves won't discount my "real powerlifter" status.

 

[acon83]

Thanks for the info guys!!!! I'm excited!!

 

[BrotherIron]

I workout in a "chalk free" gym. Im sure gloves won't discount my "real powerlifter" status.

Buy some liquid chalk. It's not messy and it'll get the job done.

 

[Ramrod]

I've got this on my Amazon Wish List.. Plan on giving it a try.

http://www.amazon.com/Metolius-Non-...TF8&colid=3CIT5BADBBKD8&coliid=I1BNM5BZXG226B

 

[Superman]

While gloves may not discount your real powerlifting status, you won't be able to use them for a competition. Don't train with them, you will be unable to develop the caluses needed for maximal gripping power. I am a competitive powerlifter and I only train around the 3 main lifts:
Squat
Bench
Deadlift

So a sample workout would include
Main lift or some variation thereof EX bench day DE(dynamic effort)
Last week
Floor press (deep pause)
305 3,3,3,3,3,3,3,3 X/X/X tempo (mini bands, 30 lbs chain each side)
Barbell rows 295 6,6,6
single arm dumbell rows 100 20,20,20
close grip bench 295 7,7,7
dumbell lockouts 80 lbs 8,8,8

All of the lifts are going to be focused on maximal bench development

Squat day ME(maximal effort) Last week
225x2
275x2
315x2
345x1
365x1
385 x1 12 inch box (average bands)

315x as many reps as possible no bands no box Didn't count

GM's seated 225x7, 245x7, 265x7
Weight 3' box jumps 35 lbsx7x3
box deadlifts 6" box
225 x2
315x2
385x2
485x1 grip started to fail
and my hams were blown I was tired and went home

Conditioning
50/100 ladders x5 (sprinting)
carpull x till I get too tired
abdominal accessory work

Just a sample of some of my workouts
I base my program on these training principles

35%/70% week 1
40%/80% week 2
50%/100++% week 3
I use bands and chains on my main lifts for supermaximal overload, and CNS development. The percentages do not include band weight or chain weight only straight weight, you add accommodating resistance to it and leave it out of the equation. I typically do not deadlift and squat heavy in the same week and only for light day on weeks 1 and 2 will they be included in the same workout. For powerlifting there is only the main lifts and their accessories there are no lagging body parts, there is no arm day, leg day, back day. There is only the bench,squat,and deadlift. I also do heavy olympic lifts these are fantastic for developing explosive power.

If you need anymore help please feel free to ask!

Oh ps, you work the program in like this

35% squat-mon 35% bench tues rest wednesday, 70% squat-thurs 70% bench- fri, rest Then do your 40's ETC only time to rest 2 days is when it is time for the 100++% workout