Tag Archives: bench

Actually the thought of waiting to set pr’s at a powerlifting meet instead of the gym is pretty dumb and here’s why…

After having that little argument and heated debate with those losers in the Tnation forum, some lifters in that thread told me… “you should only be testing pr’s at a powerlifting meet and not in a gym”. I thought it was a pretty good idea at first but after thinking about it a while, I now think it’s a pretty dumb idea.

Think about it. You have to know your personal best or “personal records” for the big three so you are able to get “three white lights” on all lifts or get most of them. If you wait to test out your “pr’s” at a meet then you could miss a lot of lifts if you don’t know what your numbers are. This is why I see so many bomb or get a lot of red lights on a meet ’cause simply they don’t come in prepared beforehand. Always come in prepared beforehand in a meet. That’s my philosophy.

After thinking about it a while, those that say, “you should be setting pr’s at a powerlifting meet, not in a gym”… are the ones who probably bombed out a lot or got red lighted a lot. Bombing is when a lifter fails all three attempts at a meet.

Going to a meet with a plan. Knowing all your numbers to ensure that you are able to smash these numbers on a meet and get three white lights on them all. When I go to a meet, I want to get three white lights on everything and not get too many red lights. So far, I’ve only missed three lifts out of the previous powerlifting meets I’ve done so that’s not too bad. You want to go in and do the numbers that you know you can do.

At the third powerlifting meet on March 30th, I was very sure that I was going smash that 300 lb. deadlift that I wanted to smash but when meet day came… it turned out that I missed that lift. Some guys told me in that Tnation post, “Not to worry about it ’cause we all have bad days in powerlifting”. I agree. You just move on and forget it. Missing the 300 lb. was my fault, though and I took responsibility since then. I’m not one of those that would make excuses and blame other people just because I missed a lift. You gotta move on and keep trying. It was my fault for a few reasons: 1) I stopped the heavy deadlifting 3 weeks out before a meet (lost a bit of strength ’cause of it) 2) My first two attempts were pretty heavy before the third attempt.

Ya know, on March 30th during the deadlift, if I started my first two attempts pretty light… I definitely would have smashed the 300 lb. with no problem. I could only get it halfway up and had to slam it back down when I could no longer do it. Sometime this week, I’ll post video of myself lifting that failed 300 lb. attempt on March 30th.

On my next powerlifting meet in August for the push and pull, this time I won’t stop deadlifting heavy too early and I will make sure my first two attempts would be pretty light before I do the big ones. Just gotta learn from your mistakes and never do them again.

On my next meet in August, I’m planning to attempt a 300 lb. or over deadlift again and next time I won’t mess up. Hopefully before the August meet, I’ll be pulling 350 lb. deadlifts but I’ll work my ass off during off-season training to get even higher numbers.

I love powerlifting. I hope to be in the sport for a very long time and I gotta train smart and carefully so I won’t get injured. If I get badly injured, I could be out for years or even for good so I gotta be careful and I am. Taking it very seriously.

I’m planning to max out and test my pr’s in a couple of weeks. After that, I won’t test my pr’s again for a long while. I’ll probably test my pr’s like every 4 or 6 weeks ’cause you don’t want to max out a lot.

At the gym today was leg day and I had a very good squat session. Was able to lift 145 – 150 lbs. for 3 – 5 reps. so I’m predicting that my estimated pr on squat should be about 160 lbs. right now. I’m on the road to 200 lbs. for squats and bench and I could probably get there this Spring/Summer. I’m halfway there and getting excited!

Kev

 

 

When will be the next time I’ll test out my 1 rep max on the big three, find out what my next pr’s are?

Now that I have my third powerlifting meet under my belt, some of you may ask when will I max out on the big three again and test out my latest pr’s? Well, I think I’m gonna do that at the end of this month; at the end of April. I’m gonna spend the next couple of weeks doing some strength training on the big three. Spend a couple of weeks doing mostly heavy sets and low reps. I really want to bring up my numbers BIG on the big three. Now that my numbers on the squats and bench are pretty much caught up with each other, I’m hoping to catch up on the bench and squat numbers along with the deadlift. Since my deadlift pr’s is at about 290 lbs. right about now, I’m hoping to catch up with bench and squats along with that number this year. I really want to bring my bench and squat numbers up to 200 lbs. or more this year. As far as deadlift goes, I’m really gonna bring my numbers up for that as well. Hoping I can get up to 350 lbs. on deadlift pr’s or more than that if lucky enough.

For the push and pull meet at Albany Strength in August, I’m hoping to really bring my total scores up a lot higher so I can earn either 2nd or 1st place in my weight class. I can really bring up the numbers quickly and easily the more I stay consistent with strength training. Just gotta keep at it week after week and I will. For the next push and pull meet, this time I won’t stop the heavy lifting so early before a meet ’cause you’ll lose strength for doing that. Lessons learned. I’ll never make that mistake again. Usually powerlifters stop the heavy lifting one-week out before a meet and sounds like a good idea.

I think on the week of April 29th will be the week I test out my 1 rep maxes on the bench, squat and deadlift. We’ll see how I do then.

Some would think that testing out your 1 rep maxes on the big three would be pretty pointless but when you’re a competitive powerlifter, you gotta do it. It’s important to know what your latest pr’s are every now and then in preparation for a meet.

Kev

 

Will powerlifting make you fat??? No, it’s just a silly myth going around… powerlifting will get you even more jacked than bodybuilders…

There are those that believe that powerlifting will make you fat which is a stupid and ridiculous myth going around. A lot of people believe powerlifting makes you fat well ’cause there’s a lot of fat and unhealthy looking people competing in powerlifting. That doesn’t mean that all powerlifters are fat. In powerlifting, you’ll still see some pretty big guys but they’ll be very muscular and very lean. It is definitely possible that someone with a bodybuilder physique can compete in powerlifting. There are plenty of great powerlifters that are in tremendous shape. In fact, I’ve seen some powerlifters that are in way better shape than regular bodybuilders.

Some of you may ask why are there so many fatties in powerlifting? Well I would think the reason is that some believe that “fat” would give you more strength on the three big lifts but they’re all doing it wrong, in my opinion. Being overweight doesn’t really give you strength. Being lean and being muscular gives you more “strength”. Some also mistakenly believes that you can eat whatever you want in powerlifting and not have a strict nutrition. That is wrong too. I believe you got to continue to eat healthy just like a bodybuilder would ’cause eating a clean nutrition helps build you more strength and stronger bones too.

Some may look at me and ask, “Kev, if you don’t get fat then you would never be able to lift over 500 lbs. someday!!!”. I would say “bullshit”. I weigh about 145 pounds right now… even though I’m pretty lean and don’t have a huge gut, I still believe that I WILL be able to hit the huge numbers on the big three lifts someday. It is definitely possible that a 145 pound guy who is pretty lean can be able to lift 500 lbs. on bench, squat and deadlift. How? Simply put, it takes a lot of muscle mass and bone strength. That’s pretty much key to lifting bigger weight.

When you get into powerlifting does that mean you have to give up hypertrophy training? No. Absolutely not. You have to continue to do hypertrophy training like a bodybuilder would ’cause you don’t want to lift heavy all the time. Hypertrophy training will help get you more strength too. When you get into powerlifting does mean you have to give up cardio? No. Cardio is still important even for a powerlifter. I still continue to ride my bike, walk, jog/run, jump rope and do some boxing practice. Cardio for powerlifting is important ’cause it helps you recover quicker and cools you down some. Plus, I need to continue to stay lean. I don’t want to get “fat” in powerlifting so “bulking” is actually a pretty bad idea. I’ll just continue to eat the same way I always eat. Just continue to eat clean and put on muscle mass. Muscle mass will help bring your pr’s up, not body fat.

I don’t want to get “fat” in powerlifting so I gotta be careful with myself. I want to be able to do powerlifting and still be able to have a six pack and big muscles.

I haven’t did my 1 rep maxes on the big three lifts in a while and probably won’t test out my pr’s again until the end of this month. I want to be able to build more strength, take my time and hopefully really bring my numbers up in time before my next powerlifting meet at the end of March.

I just sent my registration in to Albany Strength for the meet in March this week and I should hear back from them pretty soon. I’m looking forward to that meet and pretty stoked. My goal for powerlifting is that I want every meet to be “great” and “successful”. I don’t like missing “lifts” at powerlifting meets. My goal is to have three white lights on everything and I’ll do the same for this one. At the last meet I did at the YMCA in Wilton, I missed one lift which was the 155 lb. bench but I’ve been lifting a 155 lb. “pr” on bench lately so I’ll get that number next time. Maybe I’ll be able to bring my bench “pr” up even more before March. Just gotta keep working. I’m getting stoked for that meet at the end of March as I’ve been working very hard for it. I want that meet to be better than the previous two.

Powerlifting is a great sport and I hope to be a competitive powerlifter for a pretty long time.

Kev