Powerlifting

[Skippy]

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.

[t walgamuth]

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

[iwrock]

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.

[JB3]

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

[Skippy]

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.

[Skippy]

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.

[Dudesky]

Don't forget Cleans.....

[Skippy]

Originally Posted by Dudesky

Don't forget Cleans.....

Why do you say that?

[iwrock]

Originally Posted by Skippy

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.

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?

[iwrock]

Originally Posted by Skippy

Why do you say that?

Good compound movement for the back.

[Dudesky]

Originally Posted by Skippy

Why do you say that?

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

Do these three alone and you're pretty fit.

[Skippy]

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.

[ILUVMILS]

Originally Posted by Dudesky

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

Do these three alone and you're pretty fit.

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

[Skippy]

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.

[oldsinner111]

my grandson does 425