Torrtrefireto's Beginning PL'ing thread

[Torrtrefireto]

Introduction:
I am just now turning 18, I am 5'8 and 225lbs. I have been lifting weights for about 5 years but am just now getting interested in powerlifting. Just liftin weights and getting bigger will always be the life, powerlifting will be more of a hobby.

I'm re-working my squat form to help me with max strength...widening out far beyond shoulder width and pointing the toes out so i can stretch my hips out. The most I've ever squatted with shoulder width is 455 (probably not to paralell) and with the re-worked the most I hit that would pass in competition is 405. I want to hit 500 before I start competing.
Squat Strenghts:
Quads, lower back
Weaknesses:
Tight hips, achilies, and hamstrings.


I can pause bench 315 for 2 reps (coach said something along the lines of "Those will count in competition, but you aren't utilizing your muscles properly." He said that right now i am looking at about a 335 max and when I get proper technique down with my strength I should be at around 355.
Bench Strengths:
Pecs, front delts
Weaknesses:
Technique, Triceps
I believe the world record for 18-19 in the 220 weight class RAW is 385...so I think thats a real possibility in 23 months

Deadlift I am just now starting to do. The most I've pulled is 425 and I used 100% back. This lift is the one that requires the most technique change...but its getting there. I dead conventionally by the way.
Strength: Lower back
Weakness: Technique, legs
I plan on maintaining a normal training split, I feel thats just best for me right now.

I think the beginning of december is a good time for me to enter my first competition...I could see myself doing bench comps sooner but my squats and deads are far from being good enough to do on stage. If anyone has any good sources to find competitions, or any general advice in lifting/competing I would greatly appreciate it!

Chest day tommorow my coach is bringing out the bands for the first time. Thanks for taking the time to read this long ass first post

[Mike Zero]

You should try running a good amount of Smolov Jr. cycles for the bench, that'd get you there quickly. 50lbs is very possible in 23 months anyway, possible in 10 months even.

[Torrtrefireto]

Originally Posted by Mike Zero

You should try running a good amount of Smolov Jr. cycles for the bench, that'd get you there quickly. 50lbs is very possible in 23 months anyway, possible in 10 months even.

Thanks for the encouragement. I plan to set both the 220 weight class and 240 weight class records, becuase I believe 240 is only 390 or 395.

Bench day today...worked with my trainer.
Flat Pause (whole thing was just a warmup)
135x10
135x5x2
225x3
275x3
Pause with bands (eye opener to how weak my triceps are)
245x5x5
Incline closegrip (no pause)
135x5
185x5x2
Inclines (no pause)
185x5x2
225x5
275x2
Arm hypertrophy:
Dips Supersetted with pushups
10, 8, 6
Pushdowns with the band
30, 25, 20
Dumbell Curls suppersetted with Hammer Curls
3x10

[Torrtrefireto]

Back today...embarassing numbers to follow
Deads with the 35 pound plates for greater ROM (1st time)
115x10
185x10
255x5
325x5
Rack pulls (1st time)
315x10
405x5
495x5
Pullups 3x10
Shrugs with thumbless grip and 2 second contraction (1st time)
135x10
135x10
135x10

I usually handle a lot more weight...but I'm just trying to get used to the new assistance exercises like rack pulls such. I'm sure within 2 weeks I could be doing 100 more pounds with every exercise I did today.

[HumanHorrorFilm]

My numbers arent as high as yours, but i had a TREMENDOUS carryover to regular deads from doing deads with 25lb plates. They are probably my favorite dead assistance exercise.

Strong pulling man, excellent work, and good luck with your goals

[Torrtrefireto]

Originally Posted by HumanHorrorFilm

My numbers arent as high as yours, but i had a TREMENDOUS carryover to regular deads from doing deads with 25lb plates. They are probably my favorite dead assistance exercise.

Strong pulling man, excellent work, and good luck with your goals

Thanks...the bottom part of the lift is much weaker than my lockout, so I think these will be a great addition to the aresanal. I've been blessed with good lifting genetics and I started out real early. Ii'll only be lifting heavier and heavier throughout(sp) the log so keep readin'

[roxy42277]

good luck to u!

[Torrtrefireto]

Originally Posted by roxy42277

good luck to u!

thanks a lot!

Today was my heavy arms and traps day. Felt great in the gym, but I feel a little sick now no big deal.

Alt. Dumbell Curls
35'sx10
45'sx10
50'sx10
Reverse Curls
50x10
60x10
80x10
Machine Preachers
80x10
80x10
8x10 drop 50x10 drop 20x10
Skulls
35'sx10
45'sx10
50'sx10
CGBP
135x10
185x10
I'm thinking about dropping these, because...If i explode off my chest like in PL then I'm not hitting my triceps because of the light weight and momentum, but if i take it slow and contract my triceps...then I'm just training myself to be slow?
1 arm pushdowns
30x15
40x15
50x10
Barbell Shrugs My favorite and best exercise
135x10
225x10
275x10
315x10
365x10 (strapped)
405x5 (strapped)
495x5 (strapped)

Legs day tommorow!

[Torrtrefireto]

Legs today...
Squats
135x10
135x5
225x5
315x5
365x3
365x2
365x2
365x3
I think my 1rm is a lot higher than those #'s would indicate


Squat Stance Legpress 315x10x3
Supersetted with
Narrow Stance Legpress 315x10x3
Supersetted with
Sumo Deads 135x10x3
(this was just to help me get the groove of squatting better becuase i just switched up the stance)
Sled calf raises 50
supersetted with
Bent leg calf raises 50
(becuase my lower back was so full of blood i decided to get them out of the way first)
Extentions 70x15x3
Supersetted with
Jump lunges for explosion 10x3

momentum free situps 20
I felt a little lacking in hamstrings even though they got hit with the lunges and the sumos....I've injured them before so i need to put more work in

[Lavoisier]

Good luck.


Those are some beastly shrugs btw.

[Torrtrefireto]

Originally Posted by Sultan_of_Spin

Good luck.


Those are some beastly shrugs btw.

Thanks dude...they obviously weren't just trap contraction I got hips involved, but by the last rep my whole face was blood red and my neck was like....no blood white so i was like my trap workout feels pretty done

[gobbles]

good luck, nice numbers, what fed you plan on competing in?

[Torrtrefireto]

Originally Posted by gobbles

good luck, nice numbers, what fed you plan on competing in?

100% Raw is the immediate one I plan to. I don't really understand the whole thing with federations. my trainer keeps explaining it to me but I just can't get it. I don't even understand who has raw devisions or not...USAPL if i can lift raw will probably be where i end up because they seem to have the most impact in my area

[gobbles]

heres the rcords(click on the 18-19 tab on the bottom)

http://www.usapowerlifting.com/recor...l/men-teen.htm

You can lift raw, and/or single ply gear, you can go either raw or geared and it would count

[Torrtrefireto]

Originally Posted by gobbles

heres the rcords(click on the 18-19 tab on the bottom)

http://www.usapowerlifting.com/recor...l/men-teen.htm

You can lift raw, and/or single ply gear, you can go either raw or geared and it would count

But theres not like a seperate raw devision in the usapl? I wouldn't mind lifting raw against geared guys, but I don't want to miss my oppourtunity to hit the records in teh 100% raw federaton

[gobbles]

Originally Posted by Torrtrefireto

But theres not like a seperate raw devision in the usapl?

thats what I thought, I guess not, heres the rules

http://www.powerlifting-ipf.com/IPF_rulebook_2007.doc

From the rules

T Shirt / Supportive Shirt
A T Shirt or support shirt (the support shirt shall be of one ply stretch material) of any colour or colours must be worn under the lifting suit during the performance of the squat and bench press, but is optional for the men in the deadlift. A combination of the two is forbidden. Women must wear a T Shirt or support shirt while competing on all lifts.

Support shirts as approved by the Technical Committee and noted in the list of approved equipment and clothing issued periodically by the committee may be worn for all lifts. All of the conditions as defined for the T Shirt also apply to the support shirt. The support shirt cannot be so long as to cover the buttocks when tucked into the suit and therefore serve as extra support. In addition seams may only be placed in the positions indicated in the diagram.


and the pic in the rules looks like a bench shirt

[Torrtrefireto]

Originally Posted by gobbles

thats what I thought, I guess not, heres the rules

http://www.powerlifting-ipf.com/IPF_rulebook_2007.doc

From the rules

T Shirt / Supportive Shirt
A T Shirt or support shirt (the support shirt shall be of one ply stretch material) of any colour or colours must be worn under the lifting suit during the performance of the squat and bench press, but is optional for the men in the deadlift. A combination of the two is forbidden. Women must wear a T Shirt or support shirt while competing on all lifts.

Support shirts as approved by the Technical Committee and noted in the list of approved equipment and clothing issued periodically by the committee may be worn for all lifts. All of the conditions as defined for the T Shirt also apply to the support shirt. The support shirt cannot be so long as to cover the buttocks when tucked into the suit and therefore serve as extra support. In addition seams may only be placed in the positions indicated in the diagram.


and the pic in the rules looks like a bench shirt

See thats all a foreign language to me. Thats the reason I will never devote myself 100% to powerlifting because of all the different rules and stuff. I just wanna lift big weights and have fun not spend a bunch of money on bench shirts. I'm not tryina hate on assisted lifters, but all the confusing 3 ply denim 1 ply composite all that stuff just isn't for me.

[Westside_Reflex]

some good stuff man, keep it up! good luck with the bench

[Torrtrefireto]

Originally Posted by Westside_Reflex

some good stuff man, keep it up! good luck with the bench

Thanks man. I have bench today...stay tuned

[Torrtrefireto]

Chest Day
Bench
135x10
135x10
225x5
Closegrip 255 3
Supersetted with
Widegrip 255 3
Supersetted with
Normal Grip 255 3
So all in all I basically did 3 sets of 9 in a 3 grip system

Weight for reps
225x20 (not sure how)
Then only the top motion
225x10
then negatives
225x3

Repeat for 185, 135, and 95. Only got 5 or so reps on each of those though.

Incline Hammerstrength
225 negativesx10 with added weight from my trainer
225x10
225 negativesx8 with added weight from my trainer
225x8
225 negativex6 with added weight from my trainer
225x6
Pushdowns
20, 15, 10
Momentumless Situps
20
Next week I'm going to be doing a standard sets/weight day for chest so I can get a good idea of what my current max is. Stay tuned back is next!

[Lean_and_Mean]

Everything's looking good man! Keep it up.

[Torrtrefireto]

Originally Posted by Lean_and_Mean

Everything's looking good man! Keep it up.

Thanks dude but I still got a lot of work to do i think especially on my squats and deads

[StrongInChrist]

Good numbers Bro!

[Westside_Reflex]

good bench work man

[Torrtrefireto]

Originally Posted by StrongInChrist

Good numbers Bro!

Originally Posted by Westside_Reflex

good bench work man

Thanks guys. I never thought when i got a powerlifting trainer I would be using more reps and more supersets and stuff than i used to, but he's trained a few record holders and stuff so I'll take his word for its effectiveness for now...Then when i see how well it really works for me i can decide what to put in my inventory of training and what to discard, its always a learning process

Off day today...ugh I hate it

[Lavoisier]

THat was some high volume bench work...I like it

[Torrtrefireto]

Originally Posted by Sultan_of_Spin

THat was some high volume bench work...I like it

I'm a volume kinda guy dude! I can hardly move my chest today and thats the way i like it. It was my last chest workout in MD too until i come home for thanksgiving break so I had to give it my all.

[gobbles]

wow that routine was crazy, I bet those supersets where fun

[Torrtrefireto]

Originally Posted by gobbles

wow that routine was crazy, I bet those supersets where fun

luckily i dont have too much of an ego while lifting....or benching 225 for 20 reps and then 3 minutes later doing 95 for a very hard 10 would be like....."why did everyone come into the room after i stopped moving weight?"

[Torrtrefireto]

I had a back workout yesterday....it was real chaotic being my last day being my last day before school...so i'll remember best i can.

Sumo deads (switching to them)
135x5
135x5
225x5
315x3
365xa hard and sad 1
Pullups 4x10
Cable rows 3x10
Rear delts 50 reps
side delts 50 reps
Military presses 50 reps
Shrugs 5 plates on the machine 4x10

Moved into school today...felt soo good after a back day .

My school you can't squat or deadlift so i am pretty much not havin a great day. I figured with a freakin exercise science program it would be readily avaliable. So I will go off campus to lift but it will be an adjustment...one that must be made though. No lifting for a few days because this bull**** is so time consuming... Chest and arms will be up next