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So I maxed out last week on the big three and here are the numbers (I am 170lbs. and used only a belt and some chalk):Squat: 435lbs.Bench: 285lbs.DeadLift: 500lbs.I am considering entering a local powerlifting meet, but do not have any other powerlifters in my gym or friends who are powerlifters to ask how good my numbers look. So, some of you more experienced powerlifters are these numbers good (should I go ahead and enter the meet) or do I need to work on getting stronger before I enter to be able o be a top competitor. Thanks.-Z
Here's the skinny (I'll get my diatribe out of the way first); powerlifting, at the beginning, is less about beating others than it is beating the iron and your own reservations. While competitive (and trust me, I'm all about winning), the culture is very much about becoming a stronger YOU, moreso than beating me. Now this is at the beginner stages-the "big guys" are more competitive, but the attitude is still very much the same. Many times you'll see the guys scrapping for 1 & 2 really pressing on each other to get the lift...not many other places you see this. As for your numbers-they're very good. If you enter a comp, I think you'll be quite pleased as how you do. That said, the first meet will establish a baseline that will fuel your gym fire like a MOFO. You'll want to beat those numbers worse than you'll want to beat another PL'er, I'd wager. Hope that helps. 🙂
Thanks.I suppose I just need to try it and see how it goes.I have heard before that powerlifters are very supportive of each other at meets, even if it means the person is going to surpass them. Beating yourself seems to be the main takeaway to become a better all around lifter, eh?Thanks again for the reply.
I plan on competing in the 181 pound class soon. my numbers are about the same as yours and based on what I have seen by just googling powerlifting comps we would probably win the smaller competitions. What kind of routines do you like to follow? I have been trying to follow a version of westside conjugate as best as I can but my gym doesn't have bands and chains so im limited.
So I maxed out last week on the big three and here are the numbers (I am 170lbs. and used only a belt and some chalk):Squat: 435lbs.Bench: 285lbs.DeadLift: 500lbs.I am considering entering a local powerlifting meet, but do not have any other powerlifters in my gym or friends who are powerlifters to ask how good my numbers look. So, some of you more experienced powerlifters are these numbers good (should I go ahead and enter the meet) or do I need to work on getting stronger before I enter to be able o be a top competitor. Thanks.-Z
Your numbers are good. Not too much different than what I did at my last meet. Start competing now!
Thanks for the motivation Ibob.-Z.
Think of it this way. A year of serious powerlifting training for you and I can guarantee you would be able to total Raw Elite. And put some knee wraps on you and you will probably be able to squat 460 at least.Â
I like the sound of “Raw Elite.” 😉I do need to invest in some knee wraps and a "good" belt. The belt I currently use is borrowed from the gym and is the standard thick black one.Since you mentioned training I do have a question for you. I have been using 5/3/1 since around November of last year and am looking into switching to SW Heavy Duty for a little while. Do you have any experience with SW HD? I ask this b/c I was curious if I will be able to maintain or even improve my strength in the Big 3 w/ this system? Or should I keep doing 5/3/1 or maybe even another recommended Powerlifting program?Thanks.-Z
The thing about 5/3/1 is it's beautifully simple and infinitely flexible. That said, it's good to have someone evaluate your big 3 lifts to assess weaknesses and suggest corresponding assistance work. I'm a big proponent of training efficency-I only want to train assistance lifts that address my big 3 weak points TODAY. For example- If my problem on DL is off the floor, then (IMO) rack pulls are a waste of energy as assistance. They simply expand the gap between my strength & weakness. I love 5/3/1, and I think it'll serve you well going into a first meet, provided you're conditioning as needed on the side.
Thanks Swanson.I am already implementing the advice and have just begun another 5/3/1 cycle. I have gained tons of strength on it so far.I still might try out SWHD and add something like the following in for deadlift ( since the program has no DL in its stock form)Week one: 70% – 15 sets of 1 – rest one minute between setsWeek two: 75% – 12 sets of 1 – rest one minute between setsWeek three: 80% – 10 sets of 1 – rest 90 seconds between setsWeek four: 85% – 6 sets of 1 – rest 90 seconds between setsWeek five: 90% – 3 sets of 1 – rest two minutes between setsWeek six: Rest (no deadlifting)Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes)Thoughts?Thanks.-Z
Shockwave for HD is not a strength or powerlifting program. It is really good for adding mass, but if you want to be a powerlifter I would strongly recommend against it. 5/3/1, while easy to use is something that I am not a fan of because I feel it really holds people back. Seriously, you do not need to deload every three weeks.Look into Westside, the Cube Method, or some of the more old school Ed Coan type stuff.
While everyone has a different recovery system, I think the reason behind the 4th week deload (it can also be extended, per the book) is because you're going heavy on 4 lifts every week. WS and other conjugate systems typically (not always) have you doing 1 ME day a week, with the other days being a DE or rep day. So, theoretically, you'd hammer bench, but your squat and dead will be DE or RE days. This can, again theoretically, lessen the CNS impact requiring less frequent deload. That said, I recently (on the advice of my coach) switched from 5/3/1 to a block periodization plan, so I feel there's a time and place for all methodologies. I say try em all, but be sure to give each method a solid 6 months to really evaluate progress. I don't think any less of a timeframe can give one an accurate portrayal of result potential.
While everyone has a different recovery system, I think the reason behind the 4th week deload (it can also be extended, per the book) is because you're going heavy on 4 lifts every week. WS and other conjugate systems typically (not always) have you doing 1 ME day a week, with the other days being a DE or rep day. So, theoretically, you'd hammer bench, but your squat and dead will be DE or RE days. This can, again theoretically, lessen the CNS impact requiring less frequent deload. That said, I recently (on the advice of my coach) switched from 5/3/1 to a block periodization plan, so I feel there's a time and place for all methodologies. I say try em all, but be sure to give each method a solid 6 months to really evaluate progress. I don't think any less of a timeframe can give one an accurate portrayal of result potential.
5/3/1 isn't max effort because you are lifting in the 60-80% range most of the time. That isn't max effort. I think you are much better off not deloading until you stop progressing.
While everyone has a different recovery system, I think the reason behind the 4th week deload (it can also be extended, per the book) is because you're going heavy on 4 lifts every week. WS and other conjugate systems typically (not always) have you doing 1 ME day a week, with the other days being a DE or rep day. So, theoretically, you'd hammer bench, but your squat and dead will be DE or RE days. This can, again theoretically, lessen the CNS impact requiring less frequent deload. That said, I recently (on the advice of my coach) switched from 5/3/1 to a block periodization plan, so I feel there's a time and place for all methodologies. I say try em all, but be sure to give each method a solid 6 months to really evaluate progress. I don't think any less of a timeframe can give one an accurate portrayal of result potential.
5/3/1 isn't max effort because you are lifting in the 60-80% range most of the time. That isn't max effort. I think you are much better off not deloading until you stop progressing.
Who said anything about 5/3/1 being ME work?I'm curious if you've read the book or any if the variations...I presume you haven't since you're stuck on the "4th week deload". Either way, it seems (at this point) you're less interested in constructive debate, and more interested in talking about how you dislike 5/3/1 and it's deload. I'm sure OP appreciates the derail. Good luck, OP, you've got a clean slate-go wreck the platform!
You said you lift heavy 4 days a week on 5/3/1 and only once a week on Westside (you have two ME days a week on Westside). I interpreted this as you equating each 5/3/1 day as a ME day. I wouldn't call 5/3/1 heavy, at least not for the first several cycles. Actually if you are using 90% of your max like what Wendler suggests, you are actually using approximately the same level of intensity as DE day on Westside.
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