Powerlifting Competitor
#1
Awesome subforum! Everyone needs a bit of exercise to stay healthy, especially as our livestyle is pretty much sitting still staring at a screen all our waking hours haha :-D

I have been training for a while, but joined a powerlifting club here in Sweden two months ago and I will enter my first competition in about 7 weeks! I will be in the 105 kg weightclass, it's a raw competition, so no benchshirts or anything like that are allowed.

My previous best lifts were; 220 kg Squat, 165 kg Benchpress and 260 kg Deadlift for a 645 kg total, my goal is to have added 10 kg to both the squat and deadlift and 5 kg to the benchpress for the powerlift meet!

Here's a video from my most recent deadlift workout haha, was meant to be four reps, but I got a little bit carried away with increasing the weight from the previous workout!


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#2
Your lift numbers sound badass! I can't see the video embedded unfortunately, looking forward to this thread!
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#3
Ooops, hopefully it works now haha, the video was set to be unlisted :-)

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#4
Upp med skiten.
That looked so painful, I could never do that.

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#5
At 105kg you're a pretty big guy-- but even so those numbers are really impressive. It'd be nice to see your routine.

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#6
No problem Einver! Here is my current routine:

Mon: Pause Squats, Close Grip Benchpress, Dips
Tue: Cleans, Close Grip Pull-ups, Barbell Curls
Wed: Squats, Box Squats, Benchpress, Close Grip Benchpress with feet up
Thu: Rest
Fri: Deadlifts, Barbell Rows, Chin-ups
Sat: High bar squats/Front Squats, Benchpress with feet up, Barbell Shoulderpresses
Sun: Rest

Each workout is to be a new PR on whatever number of reps I'm currently at, reps get fewer the closer to a competition I get!

Here's a video of my pause squats from today, people who obsess about lifting form may want to cover your eyes haha


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#7
200kg, daaang!

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#8
Goddddamn, that is freaking amazing! Inspiring! Also hej visste inte att du var svensk! :D

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#9
Awesome lifts man! I want someone to scream at me while I squat haha
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#10
This week's training ended on a low note for me, felt weak friday and saturday, made only minor gains if any at all. But, I had a really good workout on wednesday with a 4x207,5 kg squat and 4x150 benchpress, both defenite PR's on the respective weights :-)
I rather get a little overworked now than closer to the meet!

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#11
This week of training has been overall pretty good, I have strained my left arm doing cleans with terrible form (bending my arms before the pull, destroying by biceps in the process) which has made certain lifts suffer. But, I made great progress with my squat and did 3x212,5 kg wednesday :-)

2x155kg benchpress from wednesday, my arm hurt pretty bad, but I dunno if it really has any impact on my actual strength. Was meant to be 3 reps, but the power wasn't there. The guy spotting me is the current swedish raw deadlift recordholder Kim Gustafsson (350 kg deadlift in competition!)


3x255kg deadlift from today, was a relief that this went up easy, since the previous deadlift workout was really terrible!

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#12
This weeks training left some things to be desired, no increase in benchpress, and a disappointing squat on wednesday. Today I made up for it in deadlift though, by doing three reps on my previous 1RM 260 kg, will be happy all weekend beacuse of it :-)

2x217,5 kg squat, I look like a psycho and the second rep is slooooow haha



3x260 kg deadlift, really happy with this!


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#13
Awesome job on the 3x260kg! Keep it up :)
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#14
Very impressive!

"It's necessary to act against yourself or nothing will happen." -Phil Hale
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#15
The training regimen is taking it's toll, I have devloped pain in my left arm and wrist and my performance is very inconsistent now. Had a good squat on wednesday with an easy 2x220 kg, but my benchpress is really poor and I was weak and slow yesterday for my deadlifts, managed a single on 265, but it should have been an easy two reps.
Sunday is resting day, so I hope I will come back stronger next week!

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#16
No worries dude, enjoy the rest day and kick some major ass next week :)
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#17
This week was generally a bit better than the last. I solved my arm pain problem by using a thumbless grip in the squat, though a side effect is that the bar tends to travel a little bit lower down my shoulders during the sets.
Easy 225 kg squat PR on the Wednesday, was going for two reps and I just barely missed the second so that's fine. Not so easy 2x265 PR in the deadlift on the Friday, was not feeling strong that day but I somehow battled it up haha. Benchpress is stuck at 160, been trying to get 2x160 for a few workouts now, I get one easy rep, but the second gets too heavy each time, very annoying.
Next week it's time for singles, time to find out what I really can do then :-)

My deadlift from Friday:


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#18
Very nice lifts sir! I wish I was in your weight class..

I do have to ask, how's your form on the deadlift? In your last video it looked solid on the first lift but a little too much bend on the second. Or is that just your massive back?

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#19
Thanks Vices!

About the deadlifting form; as long as the lower back has no significant arching it's allright, the shoulders are allowed to "hang forward" to make the lift easier, creating a rounding of the upper back! That being said, I wouldn't be lifting like this if the coach at our club didn't have us do it, I used to be very strict about having a super straight back :-)

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#20
The meet is getting close and stuff is actually coming together nicely this week as it was time for singles! No injuries either!
Did a very easy 230 kg squat on Wednesday, gonna lift more for sure! Not so easy 270 kg deadlift on Friday, and did a not too heavy lift on 165 kg in the benchpress today, eve had a go at 170 kg and just barely missed it. So that's 2 out of 3 lifts already at the goal I set for myself for the meet! And there's still one week of training and a max day left before then :-)

Here's a video of the deadlift from Friday, sorry it's mostly deadlift vids, I don't have any means of video capture myself, so it all depends on if my friend from the club is there to film or not :-)
Also note that this is a heavy lift for me, so the form starts to suffer a bit!


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