Stepping firmly into Powerliftingland

**Minotaur** · 02-08-2006, 10:54 AM

I usually hang out at the Over Age 35 board, because I am over 35... 48 to be exact. And of course I'll continue to hang out there, since it's a great bunch of people.

Anyway, I've been thinking lately that for all the years I've been working out (past 12), I've gained a lot of size and strength. But I'll never be a bodybuilder, nor do I really want to be. I don't care for the ripped lean look. I would prefer to have the size and strength: as much size as I can pack on a 5'5" frame. I'm currently about 218 lbs with 22-23% bodyfat. I have an underactive thyroid condition and the beginning stages of Type 2 diabetes (insulin resistance). Yes, no bodybuilder here.

So instead of fidoodling around and not making a committment one way or another, I'm formally committing myself to being a powerlifter. Such as I can become at this age and with my abilities. Oh well, better late than never.

First off, my bench sucks. My best was ever 3 sets of 4 reps at 215. My best recent squats (parallel) and deads were a set of 325x4. Not impressive numbers, but I added 50 lbs in one fell swoop one night a few weeks ago. I just bit the bullet, added 50 to my 275 and said either I'll get it or I won't. I did.

I realized that "hey, this is fun adding weight!"

I've come up with a sort of training routine to reach goals. My goals are a 400+ squat and dead (they've always been about equal), and a bench of 245-250 in 8 weeks. Doable to add 75 lbs to squat and dead, and 40-50 lbs to bench in 8 weeks?

So, I've started reading some of the tips and posts and articles about powerlifting, but anything off the tops of your heads would be appreciated. And I hope that in time I can start contributing advice.

Btw, this is my progression from 1994 to 2006. As you can see, no Sandow for me...

**RipStone** · 02-08-2006, 01:47 PM

Welcome

In case you havent come across this site yet...

http://www.elitefts.com/

**Minotaur** · 02-08-2006, 01:51 PM

I started checking it out. Thanks. Lots to read.

**powerlifter70** · 02-08-2006, 01:54 PM

Originally Posted by Minotaur

I started checking it out. Thanks. Lots to read.

Lots of GOOD stuff to read. Just look thru the articles and you should find all the answers to your questions. Then just ask away here. Welcome to powerlifting!

**Minotaur** · 02-08-2006, 01:55 PM

Thanks!

**RipStone** · 02-08-2006, 02:06 PM

If you are at all interested in "Westside" training principles, then read the article "8 Keys" by Dave Tate.

**Minotaur** · 02-08-2006, 02:14 PM

Originally Posted by RipStone

If you are at all interested in "Westside" training principles, then read the article "8 Keys" by Dave Tate.

I've heard alot about it, but I never really looked into it. My first impression is that it might be too complicated at this point. But what do I know? I'm just a babe in the woods.

Thanks.

**THESHAWNRAYWAY** · 02-08-2006, 02:14 PM

welcome and good luck to you.

**Minotaur** · 02-08-2006, 02:32 PM

Thanks.

**BiggerNstronger** · 02-08-2006, 05:53 PM

Im guessing that you have been doing more of a bodybuilders style of workout so I think that YES you should be able to reach your goals if you adjust your workout style to a true PL routine. I was in your shoes about 9 months ago and have made major gains in my lifts. Even though you have lifted for years you may still experience some of the "newbie" gains by switching to the heavy weight low-rep scheme (such as some sort of 5x5 routine) or by implementing some westside ideas. Good luck and welcome to the "younger" side of the board.

I will be joining the ranks of the 35 and older club real soon.

**Minotaur** · 02-08-2006, 07:40 PM

Yes, it was more of a bb routine. Not quite as high in volume and isolations, but not a pl routine. I'm starting with a basic 5x5 and taking it from there.

This is another level of evolution or reinvention of myself. I used to run and lift, trying to balance them. But either you are a runner who weight trains, or you are a weightlifter who runs. I opted to be a weightlifter who runs. Then I got out of running and my choice was to be a bodybuilder, bite the bullet and cut, or admit that I hate cardio and cutting and that I'm really a powerlifter. Now I'm a powerlifter. And I freely admit it.

**Ir0nMaiden** · 02-08-2006, 07:40 PM

A while back when I first stumbled upon Westside stuff, I thought it was so incredibly complicated. Then, I sat down and actually read through a ton of articles and such on it and it became simple. Very good sytem, well thought out. Personally, the box squat holds a special place in my heart... ya' know, the place the back squat used to hold.

**Drew23** · 02-08-2006, 07:50 PM

Great size bro.

Just lift HEAVY and more heavy. And eat a ton.

**Minotaur** · 02-08-2006, 08:04 PM

Originally Posted by Drew23

Great size bro.

Just lift HEAVY and more heavy. And eat a ton.

Oh, that's no problem.

Thanks.

**GSCampbell** · 02-08-2006, 08:13 PM

Yes, I'm stalking you

Subscribed baby!

**Minotaur** · 02-09-2006, 04:20 AM

Hey, my first groupie! Cool!

I have a feeling I'm being a bit of an influence on you, or at least a justification for doing what you REALLY want to do? Hmm? lol

I feel like a weight has been lifted off me (ironic, huh?) by admitting that I'll never be a bodybuilder. I've gotten comments by people like "wow, nice lift" or " that was some weight" when they'd watch me lift in the gym. I just always held myself back. No more.

**powerlifter70** · 02-09-2006, 04:33 AM

Originally Posted by Minotaur

I've gotten comments by people like "wow, nice lift" or " that was some weight" when they'd watch me lift in the gym. I just always held myself back. No more.

Wait until you get up on stage and compete in front of a few hunderd people! Its a rush when they are all cheering ya on and you make the lift!

**Minotaur** · 02-09-2006, 10:02 AM

Originally Posted by powerlifter70

Wait until you get up on stage and compete in front of a few hunderd people! Its a rush when they are all cheering ya on and you make the lift!

Well, small steps... I have to get my numbers and abilities up first, but I know what you mean.

I've never competed in anything, except races (the 1998 Marine Corps Marathon, some half marathons and 5ks) but I was literally just a number. I never competed in anything where I was one on one against others. Hmm... something to think about down the road. I can actually imagine the euphoria of making the lift.

**powerlifter70** · 02-09-2006, 10:05 AM

Originally Posted by Minotaur

Well, small steps... I have to get my numbers and abilities up first, but I know what you mean.

I've never competed in anything, except races (the 1998 Marine Corps Marathon, some half marathons and 5ks) but I was literally just a number. I never competed in anything where I was one on one against others. Hmm... something to think about down the road. I can actually imagine the euphoria of making the lift.

I would compete now...just to get your feet wet! It does not matter what your numbers are...everybody will cheer you on no matter how much you are attempting to lift.

**Minotaur** · 02-09-2006, 10:13 AM

Well I'll be damned! You learn something new everyday.

**GSCampbell** · 02-09-2006, 11:46 AM

Originally Posted by Minotaur

Hey, my first groupie! Cool!

I have a feeling I'm being a bit of an influence on you, or at least a justification for doing what you REALLY want to do? Hmm? lol

"Groupie" is pushing it LOL

But yes, I am interested to see how this goes for you as I have a very similar leaning.

In fact, I asked my wife last night, "Will you still love me if I gain like 50 pounds?" She said she would.

**Minotaur** · 02-09-2006, 12:48 PM

Originally Posted by GSCampbell

"Groupie" is pushing it LOL

But yes, I am interested to see how this goes for you as I have a very similar leaning.

In fact, I asked my wife last night, "Will you still love me if I gain like 50 pounds?" She said she would.

Hey, like I said, I would love to pack on another 20-30 lbs and get up to 240-250, at 5'5". I can only imagine the strength!

And now for a little psychoanalyzing...

I commented not too long ago that there's nothing wrong with me the way I am, extra fat and all. I should stop trying to be something that doesn't appeal to me, and be that just because the general public thinks I should be. I am not, never was, never will be a bodybuilder. I'm a short husky guy who has some good strength for his size and should maximize on that.

Coming to that realization, that I like myself the way I am is what made me decide to knock down the wall holding me back.

Props to your wife for supporting you if you go this way.

**Mr Beer** · 02-09-2006, 02:15 PM

I made noticeable strength gains after a few weeks lifting powerlifting style. I think just switching styles should yield almost immediate results.

Also, you should bench like a powerlifter. Feet on floor and lift through the legs, back arched, shoulders pulled back, lifting tight and not relaxed anywhere, grip like your going to break the bar...it took me a few weeks to get the hang of it but the moment I finally got it, I added 10 - 15lbs to my bench right there.

**Minotaur** · 02-09-2006, 02:30 PM

I started doing that type of benching a few months ago, and I really believe it helps. I have to stay focused on the form because it's not the usual way to bench.

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