Do I have what it takes?

dhuge67 · 07-03-2007, 04:54 PM

I want to be a powerlifter. My feeling is that today's bodybuilding culture just isn't what I want to be apart of; as it seems so much of it is "all show and no go" when it comes to weight being used. I think my build is suited for pulling, and am really hoping to be able to put up a decent total in the Big 3, at my bodyweight.

I've enlisted a Russian powerlifting program, with a huge emphasis on volume (but good rest). Here's the program: http://www.extremefitness.com/forum/...p/t-20790.html

My best lifts at 170 lbs (5 foot 7) have been:

1. Deadlift - 405 lbs for 3 reps
2. Squat - 265 lbs for 3 reps (ouch)
3. Bench press - 235 for 2 reps (eh)

What do you guys think of my program? Most would probably shy away, due to the volume/demand, but my fitness level is high. For the past year, I've been running 20-25 miles a week, in preparation for Marine Corps OCS. I lifted a lot during in the midst of all of those miles, and put up those numbers at my bodyweight, despite the fatigue from the running.

I won't be running like that anymore, and can dedicate more time to assistance exercises and recovery; I feel that my best lifts are ahead of me.

Any comments or advice would be appreciated,

Chris

Sonny Crockett · 07-03-2007, 05:42 PM

Sheiko program!

I am doing it as we speak; 4 day version with some adjustments.
Competitive lifts without much assistance work. The frequently of the training the lifts allows the body to adapt to the work load so you can do more volume in each workout, high volume= higher total.

Some like and respond to high volume etc, some don't. Only one way to find out. The best training program will be one developed by you for you so I would try it and see.

As for your numbers they are pretty good and you will improve especially if you have been training BB. They may take a hit in the short term as most do not squat to proper pl depth, pause the bench, and i would re-set your deads when you do them too.

My only suggestion would be to use numbers ~ 5-10% under your max to start.

dhuge67 · 07-03-2007, 05:53 PM

Thank you! Looks like I'm on the right track with Sheiko!

CustomNW · 07-05-2007, 11:18 AM

Quote:

Originally Posted by dhuge67

Thank you! Looks like I'm on the right track with Sheiko!

Nice deadlift for your weight man.

dhuge67 · 07-05-2007, 11:20 AM

Quote:

Originally Posted by CustomNW

Nice deadlift for your weight man.

I appreciate that, thank you.

"It's all in the hips, it's all in the hips..."

CustomNW · 07-05-2007, 11:22 AM

Well, I should say nice deallift period. Thats a heavy weight. Deads are awesome, I love them. You cant go wrong with it.

dhuge67 · 07-05-2007, 12:39 PM

Quote:

Originally Posted by CustomNW

Well, I should say nice deallift period. Thats a heavy weight. Deads are awesome, I love them. You cant go wrong with it.

In powerlifting, it's hard to feel adequate, especially when guys in my own gym are putting up insane totals and they're not even that much heavier than I am. It is a personal war, however, it is okay to use others around you as motivation to continually put more weight on the bar.

And yeah, deads are awesome.

CustomNW · 07-05-2007, 12:43 PM

Heres some motivation for you... my boy Kevin

Blows my mind!

BLACK747 · 07-07-2007, 07:41 PM

i agree thats not bad for a deadlift at 170 keep your headup and stay motivated .

BLACK747 · 07-07-2007, 07:44 PM

oh and good luck in ocs im and ex-marine [hoorah]

dhuge67 · 07-07-2007, 08:15 PM

Quote:

Originally Posted by BLACK747

oh and good luck in ocs im and ex-marine [hoorah]

Thank you.

KILL!

wrasslin116 · 07-10-2007, 01:56 PM

Sorry to get off the subject of him but I was thinking of starting powerlifting now that im about to start my 1st year of highschool and would like to start powerlifting. I've been lifting hard for around 2 years now my benching has been off lately due to not having a bench but now im back at our schools weight room so im using one again (been using light dbells for high reps) and squats my coach told me I was doing it wrong so I went down a lot of weight and doing high reps at the moment. My other sports are wrestling and track if that means anything and I will be the only powerlifter at our school so I don't have a coach for it or partner. Right now I weigh 133 exact and my lifts are:

Deadlift- 230-235 (depends on the day) 10x
Bench- 160 5x
Squat- 205 5-10x

Would this program be good for me?

dhuge67 · 07-10-2007, 04:30 PM

Quote:

Originally Posted by wrasslin116

Sorry to get off the subject of him but I was thinking of starting powerlifting now that im about to start my 1st year of highschool and would like to start powerlifting. I've been lifting hard for around 2 years now my benching has been off lately due to not having a bench but now im back at our schools weight room so im using one again (been using light dbells for high reps) and squats my coach told me I was doing it wrong so I went down a lot of weight and doing high reps at the moment. My other sports are wrestling and track if that means anything and I will be the only powerlifter at our school so I don't have a coach for it or partner. Right now I weigh 133 exact and my lifts are:

Deadlift- 230-235 (depends on the day) 10x
Bench- 160 5x
Squat- 205 5-10x

Would this program be good for me?

Hell no, don't do Sheiko until you are doing your lifts properly, and honestly I wouldn't do Sheiko with anything less than 4 years of liting experience under your belt. By "experience" I mean actually charting your body weight, and keeping track of your strength and weekly tonnage.

Master form, start to add some weight, eat well, and then pick up the program when you are more conditioned to do it without as much risk of an injury.

Remember, Sheiko is really rough on your lower back, so you might want to start to build that up first; do a lot of good, proper deadlifting. Work the supporting muscle groups, like the glutes, hamstrings, and low back. Do leg curls, good mornings (with light weight), romanian deadlifts, rack pulls, and glute ham raises.

Think of working towards Sheiko, not just jumping right in.

I know you want to jump right in, because it seems like a cool thing to do, but take it slow and steady and by the time you get to Sheiko you'll actually benefit from it. Otherwise, you'll just shorten your lifting career.

wrasslin116 · 07-10-2007, 04:53 PM

Alright good thing I asked ahead of time so thanks for your advice and I'll start working on my form better.

dhuge67 · 07-10-2007, 06:13 PM

Quote:

Originally Posted by wrasslin116

Alright good thing I asked ahead of time so thanks for your advice and I'll start working on my form better.

Don't get me wrong. Add weight as you get stronger and your form gets better. Build up your conditioning and eventually you will be able to tolerate/recover from higher volume training. At that point, Sheiko is worth a look.

Best of luck,

Chris

wrasslin116 · 07-10-2007, 06:54 PM

Ok, again thanks for the advice. I'll start posting once I work on all that you mentioned for a while.

BigCasino · 07-11-2007, 03:09 PM

Quote:

Originally Posted by dhuge67

My best lifts at 170 lbs (5 foot 7) have been:

1. Deadlift - 405 lbs for 3 reps
2. Squat - 265 lbs for 3 reps (ouch)
3. Bench press - 235 for 2 reps (eh)

Obviously pulling is your main strength, and the 405 for 3 is great man, so you are doing something right. I think if you stick with it there is a lot of potential there, sounds like you have been doing your research too. I've just been following my own program I made up, but the russian one you posted looks very interesting...

One thing I would add though, is I noticed you have a link to an Epi log, I would venture to say (and I know everyone is different) that you probably do not need steroidal assistance at this time with your current lifts / stats. There is a ton of room there to progress naturally, and then when you really hit a plateau or sticking point that you absolutely cannot get through otherwise I would start hitting up stuff like Epi. Your body responds best to those compounds the first couple times you use them, so you want to save that for when you really need it. I'm not BSing you here either, I'm pulling over 600, on my way to set a new state record for my age group and I have never used a PH or DS. I plan on it once I hit a wall, it just hasn't happened yet, food seems to get me through anything!

BigCasino · 07-11-2007, 03:12 PM

Quote:

Originally Posted by wrasslin116

Ok, again thanks for the advice. I'll start posting once I work on all that you mentioned for a while.

And you, you're 15 and you are getting into it now. Man you are ahead of the game bro, you're gonna be a f9cking monster by senoir year of HS, just keep at it and learn as much as you can. I know you are eager, but just keep working on foundational stuff like diet, form, and keep increasing those weights, you are gonna blow up huge.