Powerlifting forum

Squaggleboggin · 05-21-2005, 08:36 PM

Does anyone know of a good powerlifting forum with a lot of traffic? Usually the ones I find get posts maybe every few days, or I can't register for some reason. I would ask someone on here to help me with a powerlifting routine, but I hate to waste people's time. Post as many as you know of, please, because I'm having a hard time finding them, even on Google! Thanks for the help.

ihateschoolmt · 05-21-2005, 08:44 PM

Just post it here. If someone would be bothered by answering it they can choose not to do so.

**P-funk** · 05-21-2005, 08:49 PM

fortifiediron.com

gr81 · 05-21-2005, 09:12 PM

hey SB, click on my links in my signature, westside barbell, dave tates site elitefts.com and read up

Squaggleboggin · 05-21-2005, 09:34 PM

Yes! Fortified Iron worked this time. Thanks, P-funk.

I've been to a lot of different places for powerlifting routines, but I'm having trouble because I'm working with limited equipment (BB, bench, DBs) and no spotter for the most part. I once ran across someone on a powerlifting forum who said he'd come up with a routine for me if I gave him my max bench, dead, and squat, but then my computer crashed and now I can't find out who it is.

I'd also like to try out for my school's football team next year, and I figured powerlifting would be a great way to further increase my strength. I just don't know how I'll survive all the running...

And, ihateschoolmt, usually when I post a routine on here people say there's so much wrong with it that they don't know where to start. Kind of funny, but then sometimes they also give me a generic beginner's routine and I'm really between beginner and intermediate, and I also need to keep in mind my limited equipment and spotting. So unfortunately it's a little more complicated.

If anyone would actually want to come up with a routine, I'd be more than happy to try it, be it Westside style or whatever, as long as it's designed for powerlifting.

Thanks for the replies.

gr81 · 05-21-2005, 10:27 PM

Quote:

hey SB, click on my links in my signature, westside barbell, dave tates site elitefts.com and read up

seriously, go and begin reading and learning. you can't expect anyone to simply answer every question you have about powerlifting in one thread can you? How much confidence would you have if you are not fully understanding what you are doin and why, ya feel me? You have much to learn and as far as I am concerned westside and the conjugated method is the best PL style out there. Don't expect someone to just write out a full routine for you, you have to learn for yourself. people are glad to help but you gotta take the initiative. so start readin baby

Squaggleboggin · 05-22-2005, 08:50 PM

I think maybe I worded something wrong or you just misunderstood. I've read a lot about lifting in general, and a lot about powerlifting (and I've also been to those sites before many times, reading articles by Simmons and Tate and looking at routines). I just don't have the equipment to perform most of the routines, and I'm not sure which exercises I can use in the stead of the ones I can't do or don't know how to do correctly just from pictures and/or videos.

gr81 · 05-22-2005, 10:26 PM

alot of those things you can improvise fairly easily. Ask a specific question and we can try and answer. I am very familiar with westside so feel free

Triple Threat · 05-23-2005, 07:51 AM

Also check out http://deepsquatter.com/

Squaggleboggin · 05-23-2005, 03:07 PM

My comments are in bold above. I got this routine from http://www.fortifiediron.net/mambo/i...d=48&Itemid=63.

I'm just doing the first week for now; I'll post the others if it seems to be enjoyable. Thanks for the help.

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max. How do you keep the bar from rolling onto the back of your neck when doing these? The bar is never a problem for me for squats, but for these it rolls and hurts.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four
count on they way down. I don't have the equipment for these.
Reverse Hypers: 3 sets of 8 reps using the small strap I don't have the equipment for these. Should I do SLDLs for these and the glute ham raises?
Pull Down Abs: 5 sets of 10 to 15 reps Once again, equipment restraints. Are jackknife sit ups okay?
Straight Leg Raises: 5 sets of 15 reps I should be okay doing these.

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no
longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max. So basically do pyramid triples until you get too much weight, then do singles until you reach your max? Board presses are just benches with boards on your chest to decrease ROM, aren't they? If so, what's the point of decreasing the ROM instead of practicing the whole ROM?
Lying Barbell tricep extensions: 6 sets of 10 reps I can't really do these because of the way the bench is designed. Can I do tate presses instead?
Push Downs: 3 sets of 10 No cable.
One Arm Press: 3 sets of 15 I don't know what this is.

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets) Once again, why decrease the ROM? I don't understand why you shouldn't do full squats.
Reverse Hypers: 3 sets of 8 reps using the small strap I don't have the equipment.
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45
to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps I can't do these with proper form no matter how hard I try. Tate presses okay?
Dumbbell Side Raises: 3 sets of 10 reps Anyone have a link to the form for these?
Bent Over Dumbbell Side Raises: 3 sets of 10 rep And these?

Triple Threat · 05-23-2005, 07:43 PM

Good Mornings. Start light and get used to holding the bar in place. It's not that difficult.

Pull down abs. Any weighted ab exercise will do.

Board Press. These are useful if your sticking point is near lockout. If you don't have boards, floor presses work well too. The point of the exercise is that by starting part way up, the triceps have to get the bar moving in addition to keeping it moving.

Lying Tri extension. Any tricep work will do. Can you do dips or Overhead DB extensions?

Box squats. A powerlifting squat is only to just below parallel, not ATF. Box squats develop power off the bottom. Use varying heights for the box if possible.

Reverse Hypers. Regular hypers are better than nothing.

http://www.exrx.net should have info on the delt raises.

I'm doing a version of westside now.

http://www.ironmagazineforums.com/sh...ad.php?t=45505 (Ye Ol' Workout Journal)

05-21-2005, 08:36 PM	#1
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Powerlifting forum Does anyone know of a good powerlifting forum with a lot of traffic? Usually the ones I find get posts maybe every few days, or I can't register for some reason. I would ask someone on here to help me with a powerlifting routine, but I hate to waste people's time. Post as many as you know of, please, because I'm having a hard time finding them, even on Google! Thanks for the help.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

05-21-2005, 08:49 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	fortifiediron.com
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-21-2005, 09:12 PM	#4
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	hey SB, click on my links in my signature, westside barbell, dave tates site elitefts.com and read up
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

05-21-2005, 09:34 PM	#5
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Yes! Fortified Iron worked this time. Thanks, P-funk. I've been to a lot of different places for powerlifting routines, but I'm having trouble because I'm working with limited equipment (BB, bench, DBs) and no spotter for the most part. I once ran across someone on a powerlifting forum who said he'd come up with a routine for me if I gave him my max bench, dead, and squat, but then my computer crashed and now I can't find out who it is. I'd also like to try out for my school's football team next year, and I figured powerlifting would be a great way to further increase my strength. I just don't know how I'll survive all the running... And, ihateschoolmt, usually when I post a routine on here people say there's so much wrong with it that they don't know where to start. Kind of funny, but then sometimes they also give me a generic beginner's routine and I'm really between beginner and intermediate, and I also need to keep in mind my limited equipment and spotting. So unfortunately it's a little more complicated. If anyone would actually want to come up with a routine, I'd be more than happy to try it, be it Westside style or whatever, as long as it's designed for powerlifting. Thanks for the replies.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

05-22-2005, 08:50 PM	#7
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I think maybe I worded something wrong or you just misunderstood. I've read a lot about lifting in general, and a lot about powerlifting (and I've also been to those sites before many times, reading articles by Simmons and Tate and looking at routines). I just don't have the equipment to perform most of the routines, and I'm not sure which exercises I can use in the stead of the ones I can't do or don't know how to do correctly just from pictures and/or videos.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

05-21-2005, 08:44 PM	#2
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	Just post it here. If someone would be bothered by answering it they can choose not to do so.

05-22-2005, 10:26 PM	#8
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	alot of those things you can improvise fairly easily. Ask a specific question and we can try and answer. I am very familiar with westside so feel free
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

05-23-2005, 07:51 AM	#9
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Also check out http://deepsquatter.com/

05-23-2005, 03:07 PM	#10
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	This is going to take some modification... My comments are in bold above. I got this routine from http://www.fortifiediron.net/mambo/i...d=48&Itemid=63. I'm just doing the first week for now; I'll post the others if it seems to be enjoyable. Thanks for the help. Day 1 (max effort squat day) Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. How do you keep the bar from rolling onto the back of your neck when doing these? The bar is never a problem for me for squats, but for these it rolls and hurts. Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down. I don't have the equipment for these. Reverse Hypers: 3 sets of 8 reps using the small strap I don't have the equipment for these. Should I do SLDLs for these and the glute ham raises? Pull Down Abs: 5 sets of 10 to 15 reps Once again, equipment restraints. Are jackknife sit ups okay? Straight Leg Raises: 5 sets of 15 reps I should be okay doing these. Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. So basically do pyramid triples until you get too much weight, then do singles until you reach your max? Board presses are just benches with boards on your chest to decrease ROM, aren't they? If so, what's the point of decreasing the ROM instead of practicing the whole ROM? Lying Barbell tricep extensions: 6 sets of 10 reps I can't really do these because of the way the bench is designed. Can I do tate presses instead? Push Downs: 3 sets of 10 No cable. One Arm Press: 3 sets of 15 I don't know what this is. Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets) Once again, why decrease the ROM? I don't understand why you shouldn't do full squats. Reverse Hypers: 3 sets of 8 reps using the small strap I don't have the equipment. One Leg Squats: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps I can't do these with proper form no matter how hard I try. Tate presses okay? Dumbbell Side Raises: 3 sets of 10 reps Anyone have a link to the form for these? Bent Over Dumbbell Side Raises: 3 sets of 10 rep And these?
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

05-23-2005, 07:43 PM	#11
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Good Mornings. Start light and get used to holding the bar in place. It's not that difficult. Pull down abs. Any weighted ab exercise will do. Board Press. These are useful if your sticking point is near lockout. If you don't have boards, floor presses work well too. The point of the exercise is that by starting part way up, the triceps have to get the bar moving in addition to keeping it moving. Lying Tri extension. Any tricep work will do. Can you do dips or Overhead DB extensions? Box squats. A powerlifting squat is only to just below parallel, not ATF. Box squats develop power off the bottom. Use varying heights for the box if possible. Reverse Hypers. Regular hypers are better than nothing. http://www.exrx.net should have info on the delt raises. I'm doing a version of westside now. http://www.ironmagazineforums.com/sh...ad.php?t=45505 (Ye Ol' Workout Journal)

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