Powerlifting

[NickR33]

I foudn week 9 always got me in trouble when I was doing it.

My training log at home actually has "f**k YOU WEEK 9" on one of the pages

yeah I massively overestimated the squat program... was trying to do the 180kg and got to about week 6 and realised I was in trouble... after just squeaking out that 170 squat I'm going starting the 180 program again... but I'm all screwed up as ProRaw4 is in 3 weeks and I'm just starting the PPP cycles again... I didn't get to finish any of them properly before the last comp either, think the closest I got was bench week 9

I want 180/120/230 = 530... but I'll take 520 and be happy... pretty confident I'll get the bench and dead but the squat will be hard... might have to settle for 170-175

I better buy some shoes/suit... does anyone in Melbourne stock this stuff in store? prefer to buy in person so I can get a good fit

[markos]

Rest as long as you need

When it comes to strength, fatigue is the enemy, you never want to miss a set because you hadnt rested long enough

You wont get leaner resting less, otherwise those fat f**ks supersetting everything with there PT would look like Frank Zane

Alter your diet to alter the way you look

PPP is not about the weight on the scale its about the weight on the bar

Sometimes at a comp you have to wait 20 minutes between attempts, I train my guys to get used to that sometimes

Anywhere between 3-5 minutes on your heaviest sets

On the assistance we rest about 1 minute, depends on the movement, 20 rep SLDL requires over 5 minutes or death becomes a reality lol

We have some guys do them with 2 x bw

[markos]

Ironedge in Glen Iris for the shoes, Do Wins and Nike

Dont you read my articles on their blog lol, I mention where to get shoes

http://www.ironedge.com/blog/category/articles-by-author/markos/

[NickR33]

I did read your articles! the squat one was great... when I go to Ironedge to buy shoes I'm going to need a bigger car... to bring all the stuff home I end up buying lol

[markos]

Im going tomorrow

I'm getting a log, a swiss bar, 2 x toaster racks, 4 x 25kg plates, 8 x 20kg plates and 4 x 10kg plates, all bumpers

[NickR33]

so you just throw all that in the back seat of the R?

[TTT]

Don't think Markos has had a GTR for a while.

He's an EVO fanboi

Edited October 18, 2012 by TTT

[NickR33]

he has a black 33 GTR... a man of culture, refinement and a great taste in cars;)

but I have to say I love Spiros' machine... the graphic designer in me geeked out pretty badly over the hand painted, vintage style, drag graphics

[SRS13]

Been looking at the PPP and trying to work out where to start, so from those using it some advice please.

Current stats - 5"7 85kg, bodyfat around 20% and have been training for 11 months.

Current 1RM:

Deadlift - 160kg (that was tough!)

Bench - have never done a 1 rep maximum and normally I stop 1" above my chest (that will change with this program and will ensure the bar touches my chest on all lifts). I think I would be able to do 110kg-120kg

Squat - As above but have done 120kg but not what most would call a 'full deep squat' so reckon I should be able to do 100-110kg that goes deep enough.

So firstly, don't flame for the above, secondly what weights are recommended I start for each lift?

Edited October 19, 2012 by SRS13

[NickR33]

no flame here... no great damage done if you under or overestimate a little... just have to be honest with yourself on form and reps

Markos will probably jump in here but for what its worth...

If you got 160, try the 170 program... if you get halfway through and its still easy jump onto the 175

Get someone to spot your bench press and find out what your true 1rm is... then aim 5-10kg over that for your PPP

I wasted a lot of time when I first started in the gym half squatting... I wasn't training powerlifting then, just lifting to get in shape... I didn't have anyone to judge depth and thought I was deep lol... when I went properly deep I could handle a LOT less weight so get someone to have a look at your squat or video it... its really annoying to get a certain weight and then realise your too high so you may as well go lighter and do everything with as much depth as possible... you'll be a lot stronger for it in the long run

read Markos article on squatting if you haven't already http://www.ironedge....-author/markos/

[markos]

Nicks advice is spot on

There is PTC in Sydney, give Trent a call and drop in to test your 1RM

Trent will tell you if your form is good

[TTT]

SRS13

there is a PTC in sydney.

I suggest you go there and talk to TRENT (The owner) and tell him you have bought PPP program from markos and want to make sure you are doing the movements right.

He can walk you through squats and bench and deadlift and you can try 1rms there in his gym using good equipment and spotters.

Then look to increase your lifts by 10kg.

run through the 11 weeks.

at the end do your new 1rms and so on.

Edit - I gotta refresh the page before I start typing

Edited October 19, 2012 by TTT

[SRS13]

Thanks guys

Will definitely try and do a 1RM for squat going as low as I can physically go. I'll try the 170 for deadlift. Cant do the bench now as physio has said no benching/chest exercises for a while and I haven't done any for almost 4 weeks now.

Didn't realise there was a PTC here in Sydney - I have to check it out!

[markos]

For the record

http://www.ptcfrankston.com/index.htm

http://ptcbrisbane.com/

http://ptcsydney.com.au/

http://www.ptcperth.com.au/

PTC Gold Coast opening in early November

PTC Doncaster in 2013

PTC Adelaide in 2013

Edited October 19, 2012 by markos

[rev210]

For those in Perth wanting strength gym there is also;

Musclepit.

www.musclepit.com.au

I used to work with Henry Day he's a top bloke. They have got an exceptional setup over there, with a good crew.

[markos]

Henry is a friend and a class act, great gym too with some very strong boys, hoping a few of them come across for Nats next year

[R31Nismoid]

PTC Doncaster in 2013

Now this has tickled my interest

[rev210]

Henry is a friend and a class act, great gym too with some very strong boys, hoping a few of them come across for Nats next year

Referred a friend to Henry a few months back, he's blown away by the benefits after he had been training traditional gym style for years. Usual things realised, like how his form was poor on the 3 lifts even though he invested in lots of PT instruction etc..

I just need to convince myself to get myself over there now. Suffering from the standard lack of motivation ( read bull-dust excuses). I know once I start training again the motivation takes care of itself. I'd love to be smashing the PB's of ten years ago at my present age of 40.

[markos]

Doncaster will be the best equipped of all PTC's

Max will possibly be working there

[markos]

http://www.ironedge.com/blog/improving-the-bench-press/