Ask Parallax about powerlifting

[Parallax]

Agreed Colt. I guess I expected more constructive conversation instead of people attacking my training without really knowing much about it.

[mattnxtc]

Parallax..the issue is more that front all that you have given us, it looks as if you arent qualified.

Your bench isnt really all that impressive for someone your size. You dont deadlift and squat which also make up a competition and your workouts arent really in line with the normal powerlifting guidelines.

Instead of asking you, I think we should have a discussion over some points or things youve seen at a competition...Not asking you questions.

[Thremp]

Parallax,

Usually "Ask Me" threads are started by experts. Like if I started an "Ask Me about Porn", I would be well qualified, but there are others who would be much better... But I digress.

Perhaps an Ask Me thread would be better served with you asking questions?

[Parallax]

Lol...you guys are too funny. You're right, I know nothing about powerlifting. I've been making it all up. Matt, I'm sure you are benching 400+ right? And yea my methods must be bizarre, I mean what powerlifter does illegal wides, rack pulls, board work, bands, and chains? Man you guys have it all figured it out..
/end rant

[guids]

parallax, the problem is you are being too ambiguous with your actual training reg (saying you use boards and bands dont mean anything to most people), and you dont really powerlift, you train your bench. powerlifting is bench dead squat. And yes, I powerlift, and have competed in 5 or 6 events. Im 6ft, I usually compete at about 195 so I can get into that 198 weightclass, my best pulls have not been in comps though, dead- 545, bench 315, squat 405, I have short legs and a long upper body.


I havent competed in about a year and a half, and itd take about 3 to 6 to get me back up there.

it doesnt matter if you are an expert or not, as far as the equipment goes, eventually if your goal is to compete, you want to be completely accustomed to it, so I suggest after a decent base you take an hour and lift with shirts/suits, you dont have to lift heavy, you just want to "get to know" the equipment. Plus, I dont see why you wouldnt want every
advantage possible.

I eat similarily, but probably less carbs, I try not to get above 10 or 11% bf as looking good naked is more important to me, and there really is no reason to be at a much higher bf than that if you arent doing like 800lbs.

I do a lot of westside work, which means 3 or 4 days, one for bench, one for dead, and one for squat, i stick to low reps early on, 5x5 usually until about 6 weeks out, where Ill slowly drop the reps in each set, until a week out, where I rest. a typical routine for me on a leg day:

warm up with a weight bag to get core temp up

v light hack squats, 135 @ 5x5

move to the squat rack, and do 5x5, 135, 185, 225, 305, 395 (ass to grass, not competition style)

walking lunges, 5 sets w/ 70lb dumbells in each hand, about 5 steps per leg.


then some random other things I think i need to work on (box squats, power squats, jump squats etc), I dont buy into any timing guidelines when preparing for a meet, so I rest as necassary.

I cant think of much else off the top of my head, feel free to ask questions as Im probably going to get a little more serious about it again now that ive been a lazy bum for the last 6 months.

[Thremp]

[ QUOTE ]
Lol...you guys are too funny. You're right, I know nothing about powerlifting. I've been making it all up. Matt, I'm sure you are benching 400+ right? And yea my methods must be bizarre, I mean what powerlifter does illegal wides, rack pulls, board work, bands, and chains? Man you guys have it all figured it out..
/end rant

[/ QUOTE ]

Maybe these guys could use the help: http://www.westside-barbell.com/

[SmileyEH]

guids, I have a question. What is the motivation for so much assistance movements in powerlifting (or o-lifting) training. The westside method places a big emphasis on these exercises correct? Stuff like rack pulls, good mornings, SLDL's etc for dead, close grip BP, incline/decline, wide grip, chains, boards etc for bench and so on.

I've read o-lift programs that are in the same vein: lots of pulls off blocks, rack jerks, various deadlifts, bench press and lots of other non-competition tested movements. But also, some teams like the Bulgarians train only the competition lifts plus front squats. Your thoughts on the different styles of training? Is it a matter of preference or is sticking almost exclusively to competition lifts a less effective approach?

[guids]

Ill be honest, westside was the first school of powerlifting that I learned from, so I stick with it. Personally, I think it is more effective because it trains your explosiveness in a unique way. I think it lets you learn how to deal with the weight in a different, and off balance way, so when you are preparing for a lift it seems "easy". pushing a squat off a box teaches you how to concentrate at the bottom of the lift so you can go from resting to putting all your momentum and power into that milisecond explosion upwards, which makes it easier when you squatting normally. I also think that imbalances are another factor. Another thing that I LOVE that got me over a few plateus is static holds (or whatever they are called). If you max out on bench at 300, but 330 on the bar with a couple of spotters, lift off the rack, go down like 3 inches, and just hold it.

[Thremp]

guids,

Correct me if I'm wrong, but you aren't doing westside if you have a squat and dead day. Shouldn't you have Max days and speed days with combined lower body exercises in a Westside program?

[guids]

[ QUOTE ]
guids,

Correct me if I'm wrong, but you aren't doing westside if you have a squat and dead day. Shouldn't you have Max days and speed days with combined lower body exercises in a Westside program?

[/ QUOTE ]

I honestly dont know, I read education of a powerlifter like 3 or 4 years ago, when tate and simmons did a lot of colabrative work, back then Im pretty sure they did it like I currently do, Im not sure what is the new regime. but from what I remember it was 3 days split dead/bench/squat than a fourth for all the speed stuff. Its very possible Im not remember right, but thats always what I thought westside was, along with 5x5 etc. I always had a tough time keeping that type of stuff straight, I just read every article I could get my hands on, and pick and choose what I thought Id like.