Anyone do powerlifting?

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**Amaya**

I've been doing a 5x5 program (Stronglifts) and I feel like I've stalled. This is the first week that my squat hasn't gone up, in fact, it feels like it's gone down some so something isn't right. My current PRs are 290 bench, 315 squat, 315x5 deadlift, and I'm looking to get all of those lifts into the 400-500s. I doubt there are any powerlifters here, but generally speaking, this forum provides pretty sound advice, so maybe someone can be of help.

Thanks.

**Lt. Coldfire**

I'm not a powerlifter, but I do train some. When it comes to weightlifting, I'd say I'm more of a Mike Mentzer fan.
I don't know much about stronglifts, but maybe a diet change could help you out. Have you ever thought about intermittent fasting? Martin Berkham is a bit of a pioneer in that area: http://www.leangains.com/ I think his story, results and client results speak for themselves. Plus, he doesn't ask for money.

**Samus_aran115**

Took physical training class at my school. Hated it dreadfully and only lifted three or four times, with like... 65 pounds.

**Joey**

Going to have to convert into lb for you yankees.
I bench around 150 of your American pounds(70kg), which is actually feth all.

**Monster Rain**

I powerlift every time I...

Nah.

To easy.

**Samus_aran115**

I'll make a joke for you monster, although I have no clue how funny it'll be.

monster rain, maybe wrote:
When I was working at home depot I did a lot of power lifting.

**LoneLictor**

I'm a pretty hardcore weight lifter. I have this routine I do that might help you guys. So, take these 2 five pound weights. And do 12 reps (is that the term??? What I'm saying is, bend your elbow to move it (the weight) from thigh level to shoulder level), then take a 10 second break, then do another 12 reps. Do that once every day, maybe twice if you're feeling lucky (I'd advise against it, my arm was sore for a week). It has amazing results. After only a month of the program I could bench press 40 pounds, which is about 1/4 of a person. Pretty impressive, if I do say so myself.

**Amaya**

These replies are on par with current content of the WoW forums. Most impressive.

**grishnaz**

woah! lets not say things we dont mean......

**Lt. Coldfire**

**Mannahnin**

We actually used to have a few powerlifters who were active on here, but the last time I saw a real discussion about it in OT was a few years back. IIRC dogma includes (included) lifting in his regimen, with running and rugby.

**AustonT**

Kinda depends on what your threshold of "powerlifting" is there a weight limit or are we talking just talking about volume training.

**Amaya**

My long term goal is 400+ bench 500+ squat 600+ deadlift, 1500+ total. I want to work towards that.

**Deadshot**

Try switching the routine or get heavier weights.

**dogma**

How long have you been with this routine, and how big are you?

**Amaya**

I started Stronglifts first week of November 2011. I'm 5'11 210 right now. I'd guess 18%-20% BF. Based on prior cuts and gains I think the lowest I could go without losing strength would be 185-190.

**J-Roc77**

Amaya wrote:My long term goal is 400+ bench 500+ squat 600+ deadlift, 1500+ total. I want to work towards that.

1500 with three lifts is pretty stout, good luck with your goal. I used to lift pretty religiously, just not lately.
Sounds like you need to change up your routine. This is assuming you eat enough protein and calories and that is not hindering your gains. A little more information on your current training cycle would also help, like what did you do before or how long do you usually run a routine? Do you currently train to failure in your reps, do you have a good spotter? A quick thing to do is just to get the weight up and hold it, get used to having a good amount of weight put up. An example is your current PR on bench of 290, just put up 300-310 and hold it get used to it. Do the same with squats, with dead lifts you can use the squat bars spotter bars and just hold up. Without more information we can only toss ideas at you.

**Amaya**

Stronglifts is:

Day 1
5x5 Bench
5x5 Squat
5x5 Pendlay Row

Day 2
5x5 Overhead Press
5x5 Squat
1x5 Deadlift

Not including warm ups.

Day 1 Day 2 Day 1 Day 2, so forth, 3 sessions a week.

Currently it goes

5x5 Bench, 235 for as many sets as possible, drop down if needed
5x5 Squat, 265 for as many sets as possible, drop down if needed
5x5 Overhead Press, 125 for as many sets as possible
5x5 Pendlay Rows, 175
1x5 Deadlift, 315

**dogma**

Amaya wrote:I started Stronglifts first week of November 2011. I'm 5'11 210 right now. I'd guess 18%-20% BF. Based on prior cuts and gains I think the lowest I could go without losing strength would be 185-190.

Well, the good news for you is that those are achievable goals, though you're not going to in the 210 range when you achieve them, more like 230-250 unless you want to maintain really low body fat levels.

I would guess that, being about 3 months in your problem is low hypertrophy. There's a couple schools of thought here, but I'm of the mind that power lifting should be supplemented with high repetition strength training at a ratio of about 1 month for every 2-3 months of power work. It won't maximize your hypertrophy, but it should help get you through plateaus by enabling individual muscle fibers to do additional work (there's a soft limit on the number of fibers your body can grow).

You can also try a different power program, but that will most likely involve simply working out more often. For reference, when I was able to bench 500 I was in the gym 7 days a week for 3 hours every session.

**Amaya**

Barring a sudden flash of insight from someone I plan to start the Madcow program this Monday and increase my caloric intake.

I have been considering doing some speed work and increased reps, building a program out the following lifts.

Flat Bench
Incline Bench
Shoulder Press
Overhead Press (standing)
Pendlay Rows
Power Cleans
Deadlift
Squats

Don't have heavy enough dumbbells or a weight belt for dips and the like at my college's gym, which restricts what I can effectively train.

**AustonT**

Have you looked at the German Volume Training workouts on bodybuilding.com (or is it net)? You can do some tailoring and they can help expand muscle groups with proper supplements and diet and come pack and hit powerlifting again. I don't normally train for power; and most of my clients wanted weight loss through lean mass or volume, in my blessedly brief time as a personal trainer.

**KingCracker**

When I was in highschool I was on the power lighting team, set a few records but I havnt really done anytype of weight training since. I can tell you, thats a bad idea as Im a rather portly fellow now. Still got some muscle left but nothing like I used to. My highest squat was 600 pounds and I leg pressed just over 1000pounds. Those were the records I personally set. But that was it, my bench numbers were terrible

**Corpsesarefun**

As with most forms of getting fitter it's something I've considered and left it at that.

I think my main issue is I'd have no idea how to start on my own and gyms are expensive/full of people that are way fitter than me.

**KingCracker**

Now thats the American way of looking at it

**Joey**

corpsesarefun wrote:As with most forms of getting fitter it's something I've considered and left it at that.

I think my main issue is I'd have no idea how to start on my own and gyms are expensive/full of people that are way fitter than me.

You can get a bench at Argos for iirc about £50, and that's really all you need.
I don't bother with gyms either, seems too much like socialising for my tastes.

**AustonT**

Gyms are a massive sales pitch, that's why I hated being a trainer.
My home gym is a power rack and a bench with leg attachment. I'll probably add other pieces I don't need but I want but for under 500 dollars so far I have most of the things an average lifter needs.

**Corpsesarefun**

I'm a pretty social person but I prefer to be alone when exercising.

My other main issue is space, I live with my mum (and around september I'll be moving into cramped university accommodation) so I don't really have much room for exercise equipment beyond a few weights.

**AustonT**

At Uni there should be a gym, there's probably enough slovenly or ugly youths there to make you feel perfectly fine about starting out, and cheap trainers tha don't work on commission. It's like walmart with personal trainers.

**Joey**

At my uni gym I was the only white guy in the weights room.
Thankfully there were plenty of stick-thin asian guys walking around flexing their muscles and thinking they're solid

**KingCracker**

corpsesarefun wrote:I'm a pretty social person but I prefer to be alone when exercising.

My other main issue is space, I live with my mum (and around september I'll be moving into cramped university accommodation) so I don't really have much room for exercise equipment beyond a few weights.

Well since youll be a collage man then, you can just do squats and bench presses with your collage girlfriend.