Comp. Lifters

RAGEN2008 · 09-23-2009, 11:42 PM

How often do you guys who compete in the big 3 squat, bench and dead lift each week?

**HawaiianPride.** · 09-24-2009, 03:48 AM

I compete with myself every few weeks. Got a 1075 raw total as of last week before my cycle. Gonna see where I'm at in about 6 weeks.

**HawaiianPride.** · 09-24-2009, 07:59 AM

If I knew where to compete I would. Gotta do some research on that. Those maxes were taken at 177lbs. I think I would do pretty decent in the big 3 against other competition in my weight class. I usually outlift most of the 200+ guys I know. It would be fun no doubt!

Cork · 09-24-2009, 11:10 AM

He isn't asking how often you compete, he is asking powerlifter competitors how often they bench and deadlift in one week.

To answer Ragen (I'm not a powerlifter, but), I believe it would depend on the person and the setup they have going. You could go with someone who is on a Smolov squat program and is squatting 3-4 times a week, or you could go with someone focusing on deadlifts, who will only deadlift straight from floor one day every 2 weeks.

If you are looking for a competition setup, you can find schedules online just as likely as you would find bodybuilding competition schedules. It's all about peaking on one day.

**HawaiianPride.** · 09-24-2009, 11:17 AM

Oh right read it too fast. Still, I'd love to enter and see what it's all about. Myofibrillated hypertrophy has been interesting me lately.

supermarty · 09-24-2009, 03:16 PM

Quote:

Originally Posted by HawaiianPride.

If I knew where to compete I would. Gotta do some research on that. Those maxes were taken at 177lbs. I think I would do pretty decent in the big 3 against other competition in my weight class. I usually outlift most of the 200+ guys I know. It would be fun no doubt!

NASA-SPORTS.COM (Natural Athlete Strength Assoc)

**HawaiianPride.** · 09-24-2009, 03:17 PM

Favorited

supermarty · 09-24-2009, 03:22 PM

Quote:

Originally Posted by RAGEN2008

How often do you guys who compete in the big 3 squat, bench and dead lift each week?

I train each lift once each week.

**WaRz0n3** · 09-24-2009, 11:35 PM

I compete in the WNPF.
Every week, have 2 squat/deadlift days and 2 bench days.

Monday is Max Effort Squat/Deadlift Day
Wednesday is Max Effort Bench Day

Thurs or Friday is Dynamic Effort Squat/Deadlift Day
Saturday or Sunday is Dynamic Effort
Bench Day

On ME squat/dead day it is any variation of box squat at various heights(depending on the week), bands, chains, good mornings, deads off plates, reverse band deads, pin pulls, etc.

ME Bench days are any variation (depending on the week) of 2, 3, or 4 board, bands, chains, pin press, w or w/o a bench shirt, floor press, etc.

The dynamic days will also include variation or some sort.

Hope this helps answer your question.

RAGEN2008 · 09-28-2009, 07:57 PM

Yeah I'm not really interested in competing, I would just like to get my big 3 up. Also some techniques would be good to learn.

I don't have too much to go till I get to my goal weight, so I might as well work on my strength lol.

I got up to 207-210 before I cut last time, I am already almost at 200 and I am only on the start of my 2nd week of my bulk now. My goal weight is 225. I don't really want to be over that at my height.

So I figured I'd try to get strong

**MikeNYY420** · 10-05-2009, 08:21 PM

I'm training for an up coming competition, but I haven't competed yet. I'm lagging in my bench right now so I do a dynamic day at the start of the week, train military press, squats, deads, then max effort bench. I give an extra day of the week to the lagging exercise.

supermarty · 10-06-2009, 08:11 AM

Quote:

Originally Posted by MikeNYY420

I'm training for an up coming competition, but I haven't competed yet. I'm lagging in my bench right now so I do a dynamic day at the start of the week, train military press, squats, deads, then max effort bench. I give an extra day of the week to the lagging exercise.

The overload principle works for me on the bench. That is how I made my first 600 and 650. If your gym has a smith machine with safety stops is best.

RAGEN2008 · 10-10-2009, 02:23 PM

We have a smith machine but I never use it to bench, so you're saying try some super heavy sets on the smith?

I always use the smith for shoulder presses and I went up a lot of weight on those, but I haven't honestly tried to bench super heavy, I haven't tried a one rep max on it.

On the smith machine the most I've shoulder pressed is 8 45's (4 each side) one rep. I'll have to try this overloading on it and see if it helps.

**HawaiianPride.** · 10-10-2009, 02:30 PM

That's a lot of weight. Why do you get some videos or pictures up. I"m sure that will give the little ones tons of motivation.

RAGEN2008 · 10-13-2009, 08:56 PM

I made a couple before, I work out alone so I will have to have someone take one of me, I'll try maybe next week.

**MikeNYY420** · 10-15-2009, 09:59 PM

Quote:

Originally Posted by supermarty

The overload principle works for me on the bench. That is how I made my first 600 and 650. If your gym has a smith machine with safety stops is best.

Yeah pretty much anything can work, I just like to use the dynamic and max effort days. Hopefully for better gains. Smith machine aren't as good as the real thing. Do a search for smith machines on this website and you'll find some great reasons to not use smith machines. Going heavy could definitely result in injury.

supermarty · 10-16-2009, 07:36 AM

Quote:

Originally Posted by MikeNYY420

Yeah pretty much anything can work, I just like to use the dynamic and max effort days. Hopefully for better gains. Smith machine aren't as good as the real thing. Do a search for smith machines on this website and you'll find some great reasons to not use smith machines. Going heavy could definitely result in injury.

My best lifts:
Comp. Bench 661
Comp. Squat 806
Comp. Ddlift 805
I train my Benchpress on a Smith Machine so I can be stronger than the competition. How is that dynamic and "Max" effort thing working for you?
Stop hoping, shut up, and start training. Hopefully for better gains.

**MikeNYY420** · 10-16-2009, 08:28 PM

Alright, cuz I was just sitting on my ass before and hoping but not training right?

How do you think that training on a smith machine makes you stronger for bench pressing? They're different movements on a bench you don't have a fixed range of motion. I trained on a smith machine for about a year and I benched about 200 for 1 rep on that. On a real bench I couldn't even do 180. It definitely didn't make me any stronger for the bench press.

Your lifts are impressive, if you can really do that then I'm surprised you haven't heard of dynamic and max effort days.

TheBiggest · 10-17-2009, 02:05 AM

^cosign mike ive heard a great deal about how M.E. and dynamic days are beneficial. Also the beasts over at westside do that and look at them theyre ****ing monsters

supermarty · 10-17-2009, 07:23 AM

Quote:

Originally Posted by MikeNYY420

Alright, cuz I was just sitting on my ass before and hoping but not training right?

How do you think that training on a smith machine makes you stronger for bench pressing? They're different movements on a bench you don't have a fixed range of motion. I trained on a smith machine for about a year and I benched about 200 for 1 rep on that. On a real bench I couldn't even do 180. It definitely didn't make me any stronger for the bench press.

Your lifts are impressive, if you can really do that then I'm surprised you haven't heard of dynamic and max effort days.

I agree with you that "they are different movements." But you must agree that doing tricep work will also aid your Benchpress. I would not advicate doing smith presses in place of benching. But consider that type of overload principle when trying to increase your bench numbers. I'll bet you are pleasently surprised...

supermarty · 10-17-2009, 07:27 AM

Quote:

Originally Posted by TheBiggest

^cosign mike ive heard a great deal about how M.E. and dynamic days are beneficial. Also the beasts over at westside do that and look at them theyre ****ing monsters

Been there. Done that. Since going drugfree and doing legit power meets I have descided to train nearer to my home.

**MikeNYY420** · 10-17-2009, 11:39 AM

Yeah I was just thinking that since you live in Ohio and have those numbers you probably have been to westside. Which, again is why I was surprised then you act like they aren't legit ways to progress.

I do agree that heavy tricep training will increase the bench press for should. Close grip bench, lying extensions, heavy dips, board press ect. Why would you choose smith machines over board presses for tricep development?

**MikeNYY420** · 10-17-2009, 11:57 AM

http://www.bodybuildingdungeon.com/f...h-machine.html

http://www.bodybuildingdungeon.com/f...h-machine.html

Read Zir Red's posts.

**JakeVendetta** · 10-17-2009, 12:40 PM

Quote:

Originally Posted by supermarty

My best lifts:
Comp. Bench 661
Comp. Squat 806
Comp. Ddlift 805
I train my Benchpress on a Smith Machine so I can be stronger than the competition. How is that dynamic and "Max" effort thing working for you?
Stop hoping, shut up, and start training. Hopefully for better gains.

Were these in gear? Whats your real name and what class and orginization do you lift in?

supermarty · 10-17-2009, 06:08 PM

Quote:

Originally Posted by MikeNYY420

Yeah I was just thinking that since you live in Ohio and have those numbers you probably have been to westside. Which, again is why I was surprised then you act like they aren't legit ways to progress.

I do agree that heavy tricep training will increase the bench press for should. Close grip bench, lying extensions, heavy dips, board press ect. Why would you choose smith machines over board presses for tricep development?

Not nessessarily for tricep development but for pressing power.
Right now I am coaching football and I must train at odd times and I have to train alone.
Nothing will replace board presses completely.

supermarty · 10-17-2009, 06:18 PM

Quote:

Originally Posted by JakeVendetta

Were these in gear? Whats your real name and what class and orginization do you lift in?

Those lifts were all done in Titan single ply gear.
I currently lift in NASA, and in the USAPL. Over the years I have lifted in the APF and USPF. I now lift in the master's division, superheavy.
What is YOUR real name and do you lift competitively? Never mind your name, if you are good enough your name would be researchable.

supermarty · 10-17-2009, 06:34 PM

Quote:

Originally Posted by TheBiggest

^cosign mike ive heard a great deal about how M.E. and dynamic days are beneficial. Also the beasts over at westside do that and look at them theyre ****ing monsters

There was a better hard core gym in Sandusky 20 to 30 years ago where Dave Waddington became the first man to squat 1000 lbs. Steve Wilson at 242 totalled a WR 2210 with a WR Bench 585. Roger Estep totalled a WR 1935 with a WR squat 769 and a 495 bench at 198. John Needham benched a WR 460 at 165. All before multi ply or single ply or any gear at all.

TheBiggest · 10-17-2009, 06:37 PM

Quote:

Originally Posted by supermarty

There was a better hard core gym in Sandusky 20 to 30 years ago where Dave Waddington became the first man to squat 1000 lbs. Steve Wilson at 242 totalled a WR 2210 with a WR Bench 585. Roger Estep totalled a WR 1935 with a WR squat 769 and a 495 bench at 198. John Needham benched a WR 460 at 165. All before multi ply or single ply or any gear at all.

damn tht sounds awesome i wonder wat they could have done in gear

**JakeVendetta** · 10-17-2009, 08:07 PM

Quote:

Originally Posted by supermarty

Those lifts were all done in Titan single ply gear.
I currently lift in NASA, and in the USAPL. Over the years I have lifted in the APF and USPF. I now lift in the master's division, superheavy.
What is YOUR real name and do you lift competitively? Never mind your name, if you are good enough your name would be researchable.

Now now no need to be such an *******. I wasnt trying to insult you or anything. Just those are some pretty impressive lifts for single ply. Do you have any videos of your lifts dont have to be those numbers i just would like to check out your lifts. I never made any claims to be anything great like you did. Welcome to the dungeon.

**HawaiianPride.** · 10-17-2009, 08:11 PM

Quote:

Originally Posted by supermarty

Those lifts were all done in Titan single ply gear.
I currently lift in NASA, and in the USAPL. Over the years I have lifted in the APF and USPF. I now lift in the master's division, superheavy.
What is YOUR real name and do you lift competitively? Never mind your name, if you are good enough your name would be researchable.

He was just admiring your lifts as the rest of us are, no need to have an attitude.