Powerlifting
 

I was getting in a rut with my fitness routine, so I decided I needed to try something different. I was considering running a marathon, until I watched some videos about marathon running. I decided to go with powerlifting instead.

I've been lifting upper body for a long time, but neglected lower body strength. Consequently, I've been working on my squat and deadlift for a while. I'm changing jobs next week, and with that I anticipate getting more gym sessions in. I decided to do a baseline today to see where I stand.

Age: 38
Bodyweight: 158
Squat: 230
Bench: 230
Deadlift: 235

I don't know if I'll try to get competitive, but I do want to get my squat and deadlift to 300 by the time I'm 40. That gives me about 15 and a half months.

Good luck! sounds like you have a good start on it.

Those numbers are actually pretty good!

For comparison, I'm 28 and 180lbs (though currently 10% BF)

Bench is 185
DL is 315
Squat is 225

My goal is to lift 1000 combined between the 3 by the age of 30.

This thread doesnt refer to lifting a whole case of little debbie snack cakes? Thats too bad

Update: It's been six weeks and I decided to test my maxes again.

Bodyweight: 160

Squat: 250
Bench: 235
Deadlift: 235

I think I have a technique issue with my deadlift, so it's time to watch some videos and see what I'm doing wrong.

Update:

I decided to test maxes for my birthday:

Squat: 265
Bench: 240
Deadlift: 245

BW: 162

I'm not sure if the deadlift is so low because I was tired from the other lifts or what, since the 1 RM calculator at bodybuilding.com estimated my max deadlift closer to 260. I might try going for a deadlift max on a different day to see what happens.

Don't forget Cleans.....

Why do you say that?

Happy Birthday!

FWIW - I can't hit my max weight on any of those if I'm trying to set a PR that day on any other muscle group. I'll get to like 90%, but can't hit my PR. I think it might be an energy/diet thing (probably need to eat more carbs so I have more energy) but I can only hit my PR in one given muscle group. Maybe try hitting your PRs on consecutive days?

Good compound movement for the back.

Bench, Power Cleans and Deads are the three basics for building mass.

Do these three alone and you're pretty fit.

I pulled 265 today. I led off with deadlift today so I was fairly fresh (had just worked 8 hours) going into it. I started with 225, then 245, which didn't feel that heavy, so I went 255, waited a few minutes and went for 265. It was really grindy so I knew 270 wasn't going to happen.

I also spent a week keeping a food diary to see what I'm actually taking in. Calories averaged 2859, which is a little bit more than I thought. Protein at 106 g/day, which could stand to be more*. I drink too much beer, but then I already knew that.

As for adding cleans, I would have to subtract something else. I haven't been seriously training lower body very long and it's easy for me to overtrain. I should probably sit down and go through every exercise I do and why I do it. Some of them could probably stand to go.

*A popular youtube fitness personality and successful powerlifter who is the same weight as me aims for 250 grams carbs, 70 fat, and 170 protein per day.

Don't forget squats..........

Squat, bench, and deadlift are the three main things I'm working on. Except that the Navy insists on testing me on pushups, situps, and a 1.5 mile run, so I still have to be reasonably good at those too.

my grandson does 425