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So glad I discovered powerlifting, I’ll probably do this until I can’t do it anymore!

Some of you may ask, how long do I plan on doing powerlifting training and competing in powerlifting? Well, I think I’ll keep doing it until I can’t do it anymore. Some people may think I’m a bit too old to get into powerlifting but just so you are aware, powerlifting is for everyone and for people of all ages. I’ve done three powerlifting meets and seen powerlifting meets live online. There are people who do powerlifting from ages 40 and up. Yes, you’ll even see 70 year old men competing in powerlifitng. I’m not too old to get into powerlifting at all ’cause I’m only 42 and technically, that age is pretty young still.

Ever since I started this powerlifting journey last summer in 2018, I’ve been feeling stronger and stronger week after week. Feels pretty amazing really. A lot of people want to knock powerlifting and make fun of the sport but I don’t know why. Powerlifting is amazing to get into. I got into it hoping to get stronger quicker and get bigger quicker and it’s working pretty much. I’m feeling great in powerlifting training so it’s all worth it.

Admittedly, I got into powerlifting to win and kick ass. I’ll confess it. I know I said I never got into powerlifting to win trophies and medals but I’ll take that back. I want to win. Kick ass, break records and hopefully win the “overall lifter” award in a powerlifting meet. I never got to play in any sports over the years of my life due to my scoliosis but since I can do powerlifting, I want to feel like a winner and feel like a champion, ya know? This is an opportunity for me to get into a professional sport.

Yeah, someday in the future, I’m going to start doing the bigger meets and hopefully do the national ones. That’s why I’m going to sign up for the USAPL sometime this year. I’m going to do my first USAPL powerlifting meet and hopefully I’ll do one this year. I’m hoping to do the Northeast IronBeast which is a USAPL meet in Latham this year.

I’m not gonna go too crazy with powerlifting meets. I’m only gonna do like 2 or 3 a year ’cause you don’t wanna do too many, ya know? I don’t wanna do too many.

I love powerlifting. There’s a lot of great benefits with it. I hope to be in the sport for a very long time and will probably do this ’til the day I die. I’m actually not too late to get into powerlifting at all. I’m at a great age to get started.

I had a real good squat session at the gym this morning. I’ve been doing 145 lbs. squat for triples lately so I’m predicting my estimated 1 rep max on squat could be about 165 lbs. or 170. I’m planning to test my 1 rep max pretty soon.

Kev

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To get more strength in powerlifting, gotta mix it up with hypertrophy style training too… big muscle also gets big strength…

I look at powerlifting forums and debates online and most powerlifters believe you only gotta focus on heavy sets and few reps to get more strength. That’s what most of them told me in that Tnation forum during that heated debate. I agree and somewhat disagree. It’s important to do a lot of heavy sets and few reps, but you don’t want to train like that all the time. If you train like that all the time, week after week on a non-stop basis you could drain your body out. It could really fry out your cns (central nervous system) and training super-heavy all the time is also asking for injury too. Many powerlifters will never admit that they get injuries from training heavy all the time but they do.

How can you tell when your CNS is fried? Here’s a good little article about CNS when it comes to strength training:

http://www.warriorsciences.com/central-nervous-system-fatigue.html#.XMDP-ehKiUk

It’s not good to be lifting heavy in the gym all the time. It’s good to pick some light days too.

In the gym, I’m going to do another week of strength training and then the week after that, I will do nothing but hypertrophy style training on the big three for a long while.

To get more strength, many powerlifters just like to lift heavy all the time during their off-season training. Not me, though. There’s gotta be days where I got to lift lighter sets and high rep sets and I’m going to be doing that a lot more. To get super human strength and if you want to get the bigger PR’s, you gotta mix hypertrophy and strength training together. You gotta build muscle and size too ’cause that helps get you strength gains.

On my other exercises other than the big three, I train hypertrophy style on everything else but I know I’m getting stronger with all of my lifts. An example of this, on my bicep curls with dumbbells, I’m starting to do 40 lb. dumbbells for 8 – 10 reps for each set and I’ve never done that in the past. 25 lb. – 30 lb. dumbbells used to feel heavy for me but not anymore. Yeah, powerlifters will never admit that hypertrophy lifting will give you more strength too but it really works.

Sometimes you gotta leave your ego at the door and do some lighter lifting, ya know? Soon, I’m going to experiment with hypertrophy style training on squat, bench and deadlift later this Spring to see how that works. I’ll have to pick light days and heavy days which I will do from now on. In the past, I used to start off light and go heavier every set on the big three but I’m going to do things differently like train hypertrophy and strength training separately.

I will continue to train for heavy sets and few reps on squats and deadlift this week. I will continue to train like that for the big three next week. The week after that, I will train hypertrophy for a long while. Don’t wanna beat your body up too much.

Kev

During off-season powerlifting training, why I start off my sets “hypertrophy” style and then heavy sets/few reps later…

Some may think my training style in powerlifting maybe pretty questionable. In powerlifting training, I usually start off light for the first couple of sets and then the last few sets that’s when I do the heavy sets/few reps. There are a few reasons why I train this way.

  1. It’s important to start off your sets “hypertrophy” style so you can work on your form and practice your technique. That is always crucial. You jump into heavy sets/few reps right away, your form could be a mess.
  2. I like to mix hypertrophy style training so I can build muscle mass and strength mass at the same time ’cause I always believed that building muscle is a part of strength training. Building more muscle will give you strength too and it’s always important to train like a bodybuilder still. Know what I mean?

I’ll probably continue to mix hypertrophy and strength training together but from now on, I think I’m going to do things differently. Come up with a different training program. I think from now on, I’m going to do a couple weeks of straight heavy sets/few reps and then I’ll pick a week of hypertrophy/lighter days like a “deload” week or something on the big three lifts.

For example:

Week 1: Heavy days

Week 2: Heavy days

Week 3: Heavy days

Week 4: Hypertrophy style/deload week

I’ll go with something along like that and that sounds like a good plan to me ’cause I was told that it’s not good to lift heavy week after week. It’s good to pick a light week, ya know?

I wanna build muscle as well. Not just strength.

I never thought I would say this but I think I’m in need of a powerlifting coach. I really need one. I already have a few but they live all the way out in Albany and I only see them on the powerlifting meets. I would need to get a powerlifting coach who is more locally and I’m going to do my best to find someone. Get a powerlifting coach who has a lot of powerlifting experience and knows what he’s doing. My own powerlifting coach would help and hope I get lucky enough to find one. Maybe I’ll put out an ad in craigslist or something maybe that would help, lol. If I want to become a great powerlifter someday then a coach is needed.

Kev

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

 

 

Maybe some powerlifters are gonna be arrogant assholes after all especially online…

You are new to powerlifting. You’re doing all you can to educate yourself with the sport and do research and all that stuff. So you start joining online powerlifting forums on the internet like in facebook groups, powerlifting instagram pages and other forums online like those. You want to join the powerlifting community online hoping to join in on positive discussions with other lifters who have competed in meets and even ask for lifting advice from other experienced powerlifters.

I have joined a few powerlifting forums and groups online but so far, I’ve gotten nothing but negative experiences from them. There was nothing wrong with my posts either. I wasn’t trolling. I wasn’t saying anything negative and wasn’t attacking anyone either. Just being positive and friendly as best I can. Joined in powerlifting discussions to critique people’s lifting form, give advice or I ask others for advice in a positive way but you know what? I’ve got nothing but negative shit from other lifters.

That’s the thing in powerlifting, I guess you are going to meet some arrogant assholes and weird people in the sport ’cause I guess there are a lot of them out there. Not everyone in the sport are arrogant assholes and egomaniacs, though… some are gonna be kind, humble and friendly.

I joined the Tnation forum and posted a thread in their powerlifting forum… asking for advice on how to not miss a 300 lb. pr at a powerlifting meet when I know I got that number at the gym in the past. I’ve got some great responses from some lifters and some gave me some great advice but most responses was just them bashing me and making fun of me. I told them my best lifts in the big three at my latest meet: Squat 150, Bench: 155 and Deadlift: 290. Some of them criticized me that those numbers aren’t good and said I need to make a lot of improvements.

Seriously? I’ve worked my ass off in the gym on a consistent basis and my numbers have been going up. Some of them criticized my off season powerlifting training too. I told them I start the sets off pretty light and put on more weight every set. Start off light/high reps and then toward the end of my workout session, I do mostly heavy sets/low reps. They claimed that is what’s holding me back and said I needed to focus on doing 5 sets of 5 reps or 5 sets of 3’s.

In that thread I made on Tnation, some wrote me some good ideas that I need to start “setting pr’s on meet day and not at the gym”. I actually liked that idea and might take that into consideration.

These sounds like good ideas but don’t these so-called “powerlifting” experts know that lifting light weights and high reps aka “hypertrophy” training will also give you more strength gains? In my powerlifting training routine, I like to mix it up with “hypertrophy” and “strength”. Mix ’em both at the same time. Doing it that way will also give you muscle and strength gains. Some idiots in that forum knocked my training style. They were asking me what training method I was using for powerlifting ’cause there are different ones out there. I don’t do any of them. I just train my way. I just train what works for me ya know? I don’t do all that “periodization” bullcrap that is out there like linear periodization, undulating periodization, etc. blah blah blah…

I’ll admit that I’m pretty new to powerlifting training and got a lot to learn but it would be nice if these “expert” powerlifters or so called “pros” would stop acting more superior than newbie powerlifters who are just getting into the sport. All powerlifters need to be treated with respect even for people who are just getting into it.

I’ve done three powerlifting meets and I did real good at all of them, yet people online in forums want to knock my success in powerlifting? Totally unreal and bullshit.

In powerlifting, I don’t care how much you lift. As long as your technique and form is good and as long as you get three white lights by the judges then you’re doing good. Doesn’t matter how much you lift. That’s how you want to do powerlifting. Just go in the meet and do all the lifts you can handle so you won’t bomb and won’t get red lights, ya know? That’s how I want to do it. Make sure I get white lights on everything. So far, out of the three powerlifting meets I’ve done, I’ve only missed 3 lifts which is pretty damn good.

I don’t care what people say, I’m doing “great” at powerlifting and I’m already off to a good start. Yet, haters online wanna knock me?

Even IF I start doing real good in the future, lifting the big ones like 400 – 500 lbs., winning first places and stuff like that… people will stick knock me and make fun of me no matter how good I do. I don’t know what… maybe it’s out of jealousy is why? I can’t think of no other reason. The more experienced powerlifters will want to feel more superior than you and that’s what it is. Just ego and nothing more.

When you get into powerlifting, you have to ignore all the haters and critics ’cause they’ll be out there and they’ll be coming after you. The more you do well in powerlifting, the more pissed off they get so keep it going and keep up the good work. I’m doing well, I don’t give a shit what people say. I’m proud of all the numbers and “pr’s” I smashed at the meets so far.

I’ll admit that my “pr’s” on the big three: squat, bench and deadlift could go way up more but “strength gains” is a slow process and it’ll take some time. These “know it alls” on Tnation claim that doing 5 X 5’s and 5 X 3’s will give you quick gains but don’t listen to them. I repeat, strength gain is a slow process. If you want your “pr’s” to keep going up, all it really takes is “consistency”… meaning never giving up and never stopping. I have been doing exactly that and I am feeling stronger on the big three.

I guess it’s a bad idea to join powerlifting communities online ’cause it’s nothing but negativity and ego from what I’ve seen. Such a shame. Powerlifting should be positive and helpful. A lot of powerlifters are positive and helpful but unfortunately you’re definitely going to meet some arrogant assholes in the community.

Just gotta ignore the negativity in powerlifting and just focus on you only. Just keep up the good work… keep bringing up your pr’s and keep getting strong for you. Ignore all bullshit. Keep winning awards at the meets and keep pissing people off. That’s what I’m going to do. Focus on me only and nobody else.

Honestly, I do want to lift the bigger weights someday but gonna take my slow time. Someday I would love to lift a 500 lb. squat, lift a 500 lb. bench and a 500 lb. deadlift but it’ll take some time for me to get there. “Strength” gain is a slow process but those jerks in TNation just won’t admit it.

I know this post is kind of long but had to go on a rant. Hope you enjoy.

Kev

When will I start doing USAPL meets in powerlifting? Hopefully soon! I’m going to register with them this year…

So some of you may ask, since I’ve gotten myself into powerlifting when will I start doing the USAPL meets?

USAPL website here: https://www.usapowerlifting.com/

My powerlifting friends that I go to Albany Strength with are USAPL members. I’ve got to sign up with USAPL pretty soon and I will this year. Probably sometime this Spring. It’s $55 for registration so it’s not that bad.

I would like to start doing local USAPL meets around the Capital Region and I would also like to start doing some national meets too. Before I start thinking about doing the big time national meets, I’m going to wait until I get to the bigger numbers like lift the big three lifts around 600 lbs. – 800 lbs. Sometime I would like to do the national meets so I can start breaking records and all that.

For now, I’m going to stick with doing powerlifting meets at Albany Strength and the YMCA for a while. The YMCA Wilton Branch does powerlifting meets every once in a while so I’m gonna do those too.

I’ll start doing USAPL meets pretty soon it’s just that I don’t want to get too ahead of myself and not rush, ya know? Like I said, I’ll stick with Albany Strength for a long while ’cause doing meets there are such a blast.

I really do love powerlifting and I just found a new passion. I hope to stick with the sport for a long time. Some of you may ask me, “But Kev, you’re too old for powerlifting.” I’m not too old at all. Powerlifting is for everyone of all ages. When you go watch a poewrlifting meet, you’ll see lifters who are 50 years old or older. Age is just a number. If you want to do it then do it. It’s never too late for anything!

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