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Started Powerlifting Last Week

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StepUp

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I've told myself for years that I'm tired of being a string bean, so I decided to finally do something about it.

I had planned on doing this for a while, but I've moved 4 times in the last 2 1/2 years (Auto Industry career).

Now that I'm finally settled into a more permanent location, I've started attending a small, local gym that emphasizes barbell training.

I'm teaming up with another guy to work out Tue/Thu/Sat and paying for coaching on Tue/Sat (Thur. is a light rep speed day so I figure I'll save some coin).

I'm very thin (6'1', 140 lbs). I do have a really fast metabolism that runs in the family (dad is 58, 5'11", 150 lbs)

So I'm working on the diet (breakfast everyday, GOMAD, 6 medium meals as opposed to 3 big ones), and now working on the strength training.

So my baseline 1 RM #'s for the big three lifts were:

Bench Press: 135 lbs
Squat: 200 lbs
Dead Lift: 225 lbs

Not impressive, but we all gotta start somewhere. I'm 25 for reference. Never lifted weights, and haven't seriously played any sports in about 10 years.
 
Those aren't bad numbers at all for some one that hasn't lifted weights before at your body weight. You probably have some good potential if that's your starting from scratch point.
 
Insomniator said:
I don't get how people can squat and deadlift so much from the very beginning.

good luck though!
Click to expand...

It's genetic, to an extent. When I began lifting weights at age 24 I could deadlift almost 300 pounds right off the bat, with no athletic background at all (except for lots of benching and curls in high school), at an overweight and sedentary 235 pounds (5'10"). But I can't run or swim for crap, even after training for 3 years, but now I can deadlift well over 400 (weighing 30 pounds less) with very little deadlift work. I was just born to have more muscle mass but less speed and flexibility than others who excel in those areas.

Everyone has their weaknesses. Find yours, and attack it.
 
11/27 Update:

Worked on 5 rep maxes today.

Bench: 115
Squat: 155
Deadlift: 185

I decided to try and push my 1RM dead lifts today and got to 245. 20 lbs increase in a week. I was stoked. Obviously novice gains at this point.

There is a Powerlifting Meet in March here in STL. My goal is to break 1100 combined. Lofty goal considering current numbers, but I figure go hard or go home.
 
StepUp said:
11/27 Update:

Worked on 5 rep maxes today.

Bench: 115
Squat: 155
Deadlift: 185

I decided to try and push my 1RM dead lifts today and got to 245. 20 lbs increase in a week. I was stoked. Obviously novice gains at this point.

There is a Powerlifting Meet in March here in STL. My goal is to break 1100 combined. Lofty goal considering current numbers, but I figure go hard or go home.
Click to expand...

I'd say wait a little bit before setting competition goals. You need to get a better idea of the your strength gain rate before you make a goal. Especially at your first meet, you should set some lighter goals just because there are a lot of things that could go wrong. Go to the meet, lift hard, have fun. Worry about totals in the next competition.
 
StepUp said:
11/27 Update:

Worked on 5 rep maxes today.

Bench: 115
Squat: 155
Deadlift: 185

I decided to try and push my 1RM dead lifts today and got to 245. 20 lbs increase in a week. I was stoked. Obviously novice gains at this point.

There is a Powerlifting Meet in March here in STL. My goal is to break 1100 combined. Lofty goal considering current numbers, but I figure go hard or go home.
Click to expand...

I don't mean to be a downer, but doubling your numbers in about 4 months is highly, highly unlikely. To hit an 1100, you'll need roughly a 395 squat, 265 bench, 440 deadlift - keeping your current proportions.

Is the meet USAPL? Also consider that competition lifts are a lot harder than most people think. The vast majority of people do not go to proper depth on their squats, or pause on their bench. Not to mention the fact that after lifting all day, you're tired, so competition deadlifts don't always go as well as they did in the gym.

You said you are working out with a coach - is this a standard gym trainer, or an actual powerlifting coach? The latter would be more apt to properly train you on the things I just mentioned.
 
Last edited:
Update... wow I forgot about this thread.

5RM were as follows this morning:

Bench - 135
Squat - 185
Deadlift - 235

I am training with a strength coach and not a PT. The gym I am going to is Powerbody USA in O'Fallon, MO.

Yes I now realize my goals were way off target, and I'll just continue to attempt to improve form and technique each week.

Body weight is up to 153.
 
Keep workin' hard, man. The numbers will come with persistence more than anything. Also, make sure to take a week's rest every 8-12 weeks. That'll give you some time for your central nervous system and musculoskeletal system to really bounce back. Most people come back stronger after a break 🙂
 
Insomniator said:
I don't get how people can squat and deadlift so much from the very beginning.

good luck though!
Click to expand...

Usually when they start they don't use proper form (like not getting depth in squats). I went from "squatting" 250+ to actually squatting, with proper form, about 200 as soon as I was told I was doing it wrong.
 
New 1 RM -

Bench - 160 (just missed 165)
Deadlift - 235 (haven't attempted higher weight, still working on form @ lower weight, lots of reps)
Squat - 225 ("easily breaking parallel" according to coach)

BW - 150.

As a sidebar, I'm going to have to have my knee looked at, I'm afraid I tore something snowboarding in Utah. I went bowling tonight, and I'm getting a burning sensation in my knee, and it's been nearly a week since the spill.
 
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