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DrasticSports.com · 11-15-2007, 09:07 PM

Anyone here into Power Lifting?

I never put much stock into the different routines, pretty just did the same old thing.

I got my bench to 250, but never been able to budge past that.
Completely went flat, 0 progress.

Another guy know suggested doing ascending and descending sets with dumbbells (gets a fuller range of motion)
15 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 rep
5 to 10 minute break
1 rep
2 reps
4 reps
6 reps
8 reps
10 reps
15 reps

I thought this was stupid, but my bench went from 250 to 270 in 7 weeks!!!

Just thought I would share this little tip and see if anyone else has any helpful tips?

-DS

Dragon51 · 11-15-2007, 09:11 PM

I have a friend who is into power lifting the guy is 64 and still puts up over 300lbs on the bench.

I know that one of the lifts he dose is with bungy cords with the various bench work outs. Incline decline ect. What it dose is puts stress through out the lift and really make those smaller mucless(SP) work even harder to keep the bar steady.

DrasticSports.com · 11-15-2007, 09:14 PM

If you see him, ask if he has any advice. I know that as soon as I make 275, I am going to want the 300 bad. I am sure the 275 to 300 will be way more difficult then the 250 to 275.

aggressivellc · 11-15-2007, 09:15 PM

Drastic how much do you weight?

Dragon51 · 11-15-2007, 09:17 PM

I will give him a call this weekend if he is home I know that he is heading to cali in the next few days for the up comming holiday.

DrasticSports.com · 11-15-2007, 09:18 PM

Quote:

Originally Posted by aggressivellc

Drastic how much do you weight?

I weight 210, I need to loose some...

K_B · 11-15-2007, 09:19 PM

For me; 12 ounces. LOTS of reps...

aggressivellc · 11-15-2007, 09:20 PM

ok are you saying you get 250 in a workout or in a single lift?

DrasticSports.com · 11-15-2007, 09:20 PM

Quote:

Originally Posted by K_B

I'm more into the strength training. 12 ounces. LOTS of reps...

How do you think I got to 210?

4u2nv · 11-15-2007, 09:22 PM

Do you work out with a partner? If so this works for benching. Just lower the heavier weight (controllably) and have your spotter pick it back up. This works best with two spotters. If you can controllably lower the 300 say, it'll only be a matter of time before you are pressing it back up on your own.

DrasticSports.com · 11-15-2007, 09:27 PM

Quote:

Originally Posted by aggressivellc

ok are you saying you get 250 in a workout or in a single lift?

Umm, that would be a single lift.

A chest routine gets into thousands of pounds.
My old routine was:
115 pounds for 15 reps = 1,725 (warm up)
135 pounds for 10 reps = 1,350
155 pounds for 10 reps = 1,550
175 pounds for 8 reps = 1,400
Grand Total = 6,025 pounds

-DS

DrasticSports.com · 11-15-2007, 09:30 PM

Quote:

Originally Posted by 4u2nv

Do you work out with a partner? If so this works for benching. Just lower the heavier weight (controllably) and have your spotter pick it back up. This works best with two spotters. If you can controllably lower the 300 say, it'll only be a matter of time before you are pressing it back up on your own.

That is a good idea. Helps with the mental part as well. You are getting familiar with the weight instead of just trying to tackle it in a bench for max every couple of months.

It is difficult to find someone to work out with regularly, much less two people.
Most of the friends I have are married and have kids which takes up most of their time.

Dragon51 · 11-15-2007, 09:34 PM

The 2 person lift dose work unless you really trust the person you can use one then again that person needs to strong enought, I do know that my friend dose that one too.

sloppy · 11-15-2007, 09:35 PM

have you tried high intensity stuff yet basically you work out with your max weight but only do like three reps. there alot of diffrent ways to do high intestity but you will see huge gains in a short period of time. if you ask me your routine is way over working but i know some guys do it that way. I never had good resulsts with mad rep stuff like you are doing.
last time i was in a gym my max was 280(about three months ago i got lazy) I need to go back. I am sure i could have got 300 but I never realy had a good partner. I did the 280 with no spotter and felt comfortable.

aggressivellc · 11-15-2007, 09:38 PM

In high school our coach would make us do 100-150 reps with small weight every other day. He said it helped keep us from peaking out. Dont know if it really does help but our school did win state for 3 years while he was our coach and we only had 2 or three lifters per weight class.

sloppy · 11-15-2007, 09:44 PM

Quote:

Originally Posted by aggressivellc

In high school our coach would make us do 100-150 reps with small weight every other day. He said it helped keep us from peaking out. Dont know if it really does help but our school did win state for 3 years while he was our coach and we only had 2 or three lifters per weight class.

that stuff is really muscle destruction and is not the best way to put on mass or get lift gains. it is more like weighted cardio he was training military style keep going and going. it is really abusive on your body. it will lean you out fast and pick up your endurance levels. in the long run you end up so beat up you get hurt. what your body can take in high school and early 20's changes alot as you age..

Dragon51 · 11-15-2007, 09:48 PM

Quote:

Originally Posted by sloppy

what your body can take in high school and early 20's changes alot as you age..

Aint that the truth!

sloppy · 11-15-2007, 09:48 PM

Quote:

Originally Posted by DrasticSports.com

If you see him, ask if he has any advice. I know that as soon as I make 275, I am going to want the 300 bad. I am sure the 275 to 300 will be way more difficult then the 250 to 275.

best advice I can give is change things up switch your routine. you got in a rut with your routine and that is probably why you had no gains and when you tried something new you had a gain. by changing routines you will hit other muscles or train the same muscle a diffrent way.
this has worked for me in the past i hope it helps.

JohnRobHolmes · 11-16-2007, 08:12 AM

Have you ever read up on dual factor loading and unloading? If you have been lifting for a few years you could be running 4-6 week loading cycles to continue your progression. Lifting the same weight 3x a week every week will stall anybody out. You can also run a simple load during the week, like heavy on monday, light on wed, medium on friday. Rep ranges don't change, only weight as a % of your max lift.

I have just been doing core work, power cleans, squats, bench, and row lately. Not powerlifter style as much as oly. I used to do clean and jerk but my shoulder did not like it, left subscap rotator cuff kept getting irritated.

Mad Scientist · 11-16-2007, 09:18 AM

Quote:

Originally Posted by K_B

For me; 12 ounces. LOTS of reps...

You should step it up to 40oz, then you'll really see some results

11-15-2007, 09:07 PM	#1
DrasticSports.com Quarry Creeper Join Date: Aug 2006 Location: olympia Posts: 210	Power Lifting... Anyone here into Power Lifting? I never put much stock into the different routines, pretty just did the same old thing. I got my bench to 250, but never been able to budge past that. Completely went flat, 0 progress. Another guy know suggested doing ascending and descending sets with dumbbells (gets a fuller range of motion) 15 reps 10 reps 8 reps 6 reps 4 reps 2 reps 1 rep 5 to 10 minute break 1 rep 2 reps 4 reps 6 reps 8 reps 10 reps 15 reps I thought this was stupid, but my bench went from 250 to 270 in 7 weeks!!! Just thought I would share this little tip and see if anyone else has any helpful tips? -DS

11-15-2007, 09:14 PM	#3
DrasticSports.com Quarry Creeper Join Date: Aug 2006 Location: olympia Posts: 210	Advice If you see him, ask if he has any advice. I know that as soon as I make 275, I am going to want the 300 bad. I am sure the 275 to 300 will be way more difficult then the 250 to 275.

11-15-2007, 09:11 PM	#2
Dragon51 Quarry Creeper Join Date: Jun 2007 Location: Tucson Posts: 299	I have a friend who is into power lifting the guy is 64 and still puts up over 300lbs on the bench. I know that one of the lifts he dose is with bungy cords with the various bench work outs. Incline decline ect. What it dose is puts stress through out the lift and really make those smaller mucless(SP) work even harder to keep the bar steady.

11-15-2007, 09:15 PM	#4
aggressivellc Quarry Creeper Join Date: Jul 2007 Location: Racking my Brain Posts: 424	Drastic how much do you weight?

11-15-2007, 09:17 PM	#5
Dragon51 Quarry Creeper Join Date: Jun 2007 Location: Tucson Posts: 299	I will give him a call this weekend if he is home I know that he is heading to cali in the next few days for the up comming holiday.

11-15-2007, 09:19 PM	#7
K_B I wanna be Dave Join Date: May 2005 Location: Anchorage, Alaska Posts: 2,048	For me; 12 ounces. LOTS of reps...

11-15-2007, 09:20 PM	#8
aggressivellc Quarry Creeper Join Date: Jul 2007 Location: Racking my Brain Posts: 424	ok are you saying you get 250 in a workout or in a single lift?

11-15-2007, 09:22 PM	#10
4u2nv RCC Addict Join Date: Feb 2005 Location: Minnesota Posts: 1,516	Do you work out with a partner? If so this works for benching. Just lower the heavier weight (controllably) and have your spotter pick it back up. This works best with two spotters. If you can controllably lower the 300 say, it'll only be a matter of time before you are pressing it back up on your own.

11-15-2007, 09:34 PM	#13
Dragon51 Quarry Creeper Join Date: Jun 2007 Location: Tucson Posts: 299	The 2 person lift dose work unless you really trust the person you can use one then again that person needs to strong enought, I do know that my friend dose that one too.

11-15-2007, 09:35 PM	#14
sloppy I wanna be Dave Join Date: May 2006 Location: akron Posts: 4,054	have you tried high intensity stuff yet basically you work out with your max weight but only do like three reps. there alot of diffrent ways to do high intestity but you will see huge gains in a short period of time. if you ask me your routine is way over working but i know some guys do it that way. I never had good resulsts with mad rep stuff like you are doing. last time i was in a gym my max was 280(about three months ago i got lazy) I need to go back. I am sure i could have got 300 but I never realy had a good partner. I did the 280 with no spotter and felt comfortable.

11-15-2007, 09:38 PM	#15
aggressivellc Quarry Creeper Join Date: Jul 2007 Location: Racking my Brain Posts: 424	In high school our coach would make us do 100-150 reps with small weight every other day. He said it helped keep us from peaking out. Dont know if it really does help but our school did win state for 3 years while he was our coach and we only had 2 or three lifters per weight class.

11-16-2007, 08:12 AM	#19
JohnRobHolmes owner, Holmes Hobbies LLC Join Date: Nov 2004 Location: Volt up! Gear down! Posts: 20,290	Have you ever read up on dual factor loading and unloading? If you have been lifting for a few years you could be running 4-6 week loading cycles to continue your progression. Lifting the same weight 3x a week every week will stall anybody out. You can also run a simple load during the week, like heavy on monday, light on wed, medium on friday. Rep ranges don't change, only weight as a % of your max lift. I have just been doing core work, power cleans, squats, bench, and row lately. Not powerlifter style as much as oly. I used to do clean and jerk but my shoulder did not like it, left subscap rotator cuff kept getting irritated.

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