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Default Barry Merrimen's Periodize Powerlifting Routines
by BendtheBar 07-04-2012, 10:38 PM

Barry's Periodized Powerlifting Routines
----------------------------------------

Well, as of Sunday, July 3, 2:00pm I'm a retired
powerlifter, so now there is no excuse for not
posting my promised powerlifting routines. I'll briefly touch
on all major aspects of putting together a routine.

INTRO
-----
The fundamental goal of powerlifting is to get strong.
This is different from bodybuilding, where the goal
is to develop large muscles and low bodyfat. Because of
this, different training techniques are required. Strong
and big are different things.

Strength is embodied by the three basic lifts: squat, bench press
and deadlift. These are lifts that the human body can move the
most weight in, and have a good chance of not breaking.

A real powerlifter does all three lifts, to develop overall
strength. A huge number of so called "powerlifters" only
do the bench press, but bench pressing is really just the tip
of the power ice burg. The real challenges lie in the other lifts.
Not to mention that bench pressers generally have twigs for legs,
and a light bulb-like physique.
If you are going to powerlift, do all three lifts.

REFERENCES
----------
I don't know of any good books specifically devoted
to powerlifting. I've seen the books by Hatfield, and was unimpressed.
If you go to a major powerlifting meet, you will find a lot
of manuals by various top lifters. They vary a lot in quality.
The magazine PowerLifting USA has many training and diet articles,
but these also vary a lot in quality. It is most useful for
finding out contest dates and results and ordering equipment.
There are now some good videos on powerlifting available.
The series by Ed Coan is probably a worthwhile purchase.

As for scientific references, I again prefer to rely on the
book "Weight Training, A Scientific Approach" by Stone and
Obryant. This contains a fair amount of material directly
relevant to powerlifting, but at a very scholarly level.

I wont cite any references below. This is just distilled
knowledge. What I know comes from 16 years of weightlifting,
and 2 years of powerlifting as the training partner of one
of the best lifters in the world, and a couple years of
training at the Mecca, Golds/Venice, as part of the "in crowd"
there. But, I am a scientist, so I try and filter this
against some general principles as well.

DIET
----
Calories: to maintain bodyweight, get about 15-20 calories
per pound of bodyweight (a rough estimate). If you need
to bulk up, this should be closer to 25 calories per
pound. If you want to lose fat, keep calories in the
10-15/lb range, and use a cyclical low carb diet
(always keep the fat low, about 10-20% of calories, but
do 2-3 days in a row of very low carbs (0.0--0.5 gm/ lb)
and high protein (2--3 gm/lb) followed by 1 day of high
carbs (2--3 grams/lb) and moderate protein (1 gram/lb).
The low carb days force your body into a state of fat
burning.

Composition: aside from dieting to lose fat, keep the
protein/carb/fat percentage of your diet around
30%/50%-60%/10%-20%, and get 1 gram per pound of
quality (meat, preferably red or dairy) protein per day.

Timing: consume simple carbs about a 1/2 hour before
your workout (either fruit or carbo drink, 200-400 calories),
and re-carb with about 100 grams of simple carbs within
an hour of training. Get a good dose of protein about
an hour after training. Protein can be taken in large
amounts, contrary to the 30 gram per meal myth. My partner
and I always consumed our protein in 1 lb of beef (or more)
increments (120 grams), and that seemed fine. It stays in the intestines
for nearly a day, so the body gets plenty of time to process
it. Eating 3 meals a day plus a couple snacks is convenient
and effective (vs the 6 meals a day bodybuilders recommend).

SUPPLEMENTS
-----------
Get you nutrients from normal food, and a good multi-vitamin.
(over the counter, 3 centrum/day is good. The best vitamin
I have ever encountered is Broad Spectrum, From Nutriguard
Research, in Encinitas, CA, mail order). Use protein powders
and weightgainers only if you need the convenience.

There are no legal supplements that are known to "work" at increasing
muscle mass. You can increase your strength and muscular endurance
by using stimulants, blood buffers and carbo drinks, though.
I recommend UltraFuel, before and during workouts, as it provides
the carbs, needed co-nutrients, and blood buffers in one. You
can drink it after to recarb as well. As for stimulants, caffeine
is very effective, ephedrine less so. I usually use
vivarin + ephedrin + aspirin as a stimulant stack, (the aspirin
is to block pain and enhance blood transport). Take these
about an 1/2 hour before doing your powerlifts.

I have tried creatine, and didn't notice much from it. But
other people I have talked to think it makes them a bit
stronger. I personally doen't recommend it.

DRUGS
-----
You can get plenty strong without drugs (steroids, clenbuterol,
growth hormone are the substances in use these days). And
drugs are more effective for bodybuilders than powerlifters,
i.e. they seem to work better at increasing mass/reducing fat
than at actually increasing the strength of a muscle. In any
case, I say stay away from drugs until you can at least
squat and deadlift 2.5 x bodyweight and bench 1.75 x.
Those are numbers that can certainly be achieved without drugs,
so there is no need for them up til that point. If at that
stage you want to use them, learn about them and then set some
specific goals and timetables for using them. Plan
to limit your lifetime exposure to them to at most a year
(since, except for rare reactions, most harmful side effects
don't set in til at least one year of "on time").

GEAR
----
Belt: You will need a good regulation power belt. Order
one out of PowerLifting USA magazine. Get a single prong
belt (two prongs are too hard to put on tight). Buy
a good belt, it is the most important gear---expect to pay
$60 dollars. It should be be very stiff, not soft and comfortable.

Wraps: Knee wraps are also a necessity. I like goldline superwrap
10's from Marathon. About $15.00 a pair. These are worn for
squating. not deadlifting.

Shoes: a good cross trainer shoe, like nike air, seems to be
good for general purpose powerlifting. Once you get strong,
you may want to use squat shoes for squating ($100) and
a good flat soled shoe (wrestling shoe or tennis shoe) for
deadlifting.

Powersuit: once you can squat and deadlift > 2 x bodyweight, you
may want to consider wearing a powersuit. These can be ordered
from PowerLifting USA mag. I prefer Marathon supersuits. $40.
These are a pain in the ass to put on wear though---they are very
tight and leave lots of bruises on your legs. But they do provide
added safety when moving heavy weights, as well as adding 20--50
lbs to what you can lift.

Chalk: buy lifting chalk out of Powerlifting USA mag, and use
it on all powerlifts. Always on your hands, plus chalk
knees before wrapping them, and chalk the back for squating
and bench pressing. $10 gets you plenty of chalk.

Baby Powder: you put this on your thighs for heavy deadlifts,
to reduce friction. Its only really needed as part of
contest preparation, not day to day training. Try
and get the un scented kind.

Power bar and Collars: you need a good olympic bar
and 5 lb collars for the powerlifts. Always use the collars
on squat and deadlift; optional on the bench. Hopefully
your gym has good bar and collars. We train at the
mecca, but theirs are not good enough to heavy powerlifting,
so we had to buy our own ($150 for the bar). the number one
thing to look for in bars is that they are straight, not
bent. Put them on a rack and roll them to check for bends.
If they are bent at all, they can chnage positions
during a lift and really toss you around.

BenchShirt: don't wear them, they are a cheat, i.e. the
shirt is there solely to move the weight, not for safety.
But, you can bench more with them, for sure. You also
look like an idiot wearing them, and they are hard to put
on take off without help. At least, wait till you can
bench 1.5 x bodyweight before messing with them. And then,
consider getting a denim shirt from Frantz---these are not
legal in all federations, but they are easy to put on/off,
don't make the wearer look like a total idiot (i.e. you
can put your arms by your sides), and they are more
"effective" too.

(The difference between a bench shirt and squat suit: in the squat,
you are unsupported in the bottom position---with a heavy weight,
you could easily strain the support muscles, inner thigh and
hams. The suit basically reinforces these muscles.
In the bench, at the bottom position you are supported,
since the bar hits your chest if it goes too low.
There is no safety need for the shirt. In fact, I have seen
guys injured by their shirt---either by losing control of
the bar when the shirt rips, or by having it pull them
out of their groove, so that the bar lands in an undesirable spot,
like the mouth.)

Things to avoid:
Also, never wear wrist straps for deadlifts---that robs you
of your grip development.

Same for gloves---plus they are illegal equipment.

Wrist wraps are optional, but I would use them only if
you have an injury. Same for elbow wraps (which are not
legal for bench press competions).

PRIMARY LIFT TECHNIQUE
----------------------
It is futile to try and pass on technique via the written
word, or even still photos. You have to see live action
and get running commentary. If at all possible, find an experienced
powerlifter to critique your style periodically. If a mentor
is not available (and even if they are) buy a training video
out of PowerLifting USA. I suggest the ones by Ed Coan
(the alltime best powerlifter), as he is known as a great
technician who gets the most out of his lifts.

But, a few comments:

First, always do your powerlifting with good
form---never cheat to get the lift (bouncing in the bench,
squating high, avoiding lockouts in bench and deadlift,
bouncing the bar on the floor during reps in the deadlift,
etc). If you cheated, you got nothing. Zero. Its that simple,
because thats what you'd get in a contest.

Bench press: there are two styles: touch and go, and pause.
When training specifically for competition, you have to practice
the pause: the bar must come to a complete stop touching your
chest. In power training not specifically for a contest, its
better to move the bigger weights by using a touch and go style.
That means you press up as soon as the bar touches the chest---but
there is still no bounce or cheat at the bottom! Typically the
pause takes 10 lbs off your bench.

Squat: power squats are different from bodybuilding squats.
The motion is pretty similar to that of sitting down on a toilet
with a wide stance.

Deadlift: there are two legal styles: sumo and conventional.
In conventional, your feet are together and your hands
wider than your feet. The bar comes off the ground easy,
but there is a sticking point near the knees where the
back is put under tremendous stress in a rounded position.
I don't recommend this style,m as it is more injury prone.
(My partner once ruptured his discs like popping popcorn
pulling 675 this way some years ago. Then he passed out
from the pain, and had to spend a month in bed to recover).
I recommend sumo: you take a wide stance, and your hands
go inside your legs, similar in position to the bottom of a squat.
The hips take up much more of the load, and the hard part
of the movement is to get the bar off the floor; after that
it glides up.

Important note: when doing reps in the deadlift, set the
bar down completely at the end of each rep (keep your hands
on it tho)---don't cheat by bouncing it off the floor or
cutting the motion short and coming up early. You want
every rep to be like a single, otherwise you will be
weak in the starting position.

PSYCHING UP
-----------
It is important to mentally psyche up before attempting a heavy
lift. Based on my experience, I'd say the difference between
psyched and unpsyched lifing is about a 10-20% drop in strength,
plus the weight feels ponderous and heavy when there is no psyche.
Proper psyching should put you in a state of extreme rage
or fear---the primitive emotions. By the time you start the
lift, the conscious mind should be completely shut down---there
is no thought, and then even no emotion. You want to completely
lose your mind, and perform the lift using only instinct.
When you can reach this state (it takes a lot of practice), there
will be no physical sensation at all during the lift---your body
is numb, you are not aware of your limbs, you may lose your
sense of hearing as well, and for that brief time there is just
a direct link between the mind and the muscles, with out the
normal conscious interface. Its a pretty weird mental state, one
that cant be reached any other way than by putting extreme
demands on your body.

Many people try to psyche up by making a ruckus---they swear,
stomp around, have people slap them, bang their heads on the
wall, yell at themselves, etc. But, its really all in your
mind. I advocate the silent psyche. Keep it in your mind.
I look totally calm on the outside while psyching up, but
inside there is a violent storm raging in the brain.

ASSISTANCE MOVEMENTS
--------------------
The training lifts are divided into the three primary
power lifts, and all other movements are classified as assistance lifts.
The purpose of the assistance movements is to develop and
maintain muscle mass over the entire body, and to be sure
that muscles get worked through a full range of motions
and angle. This will assist with the stability during
the primary lifts, and helps prevent weak links from developing.
(The older style was to train weak parts of a primary lift
directly, e.g. work on the sticking point in the benchpress.
The modern approach is just to do assistance work to build
a good foundation of strength and mass).

WARMUPS
-------
Thorough warmup is important prior to the power lifts,
since you are going to stress the body severely.
I suggest the following warmup sequences: (sets x reps)

1 x 8, 1 x 5, 1 x 3, 1 x 1, work set(s)

where the work set(s) are the actual sets you want
to do that day. The weight jumps should be roughly
equal between each set above: i.e. the first set
is with 20% of the target weight, then 40%, etc
til you reach 100% for your work set. If you are
using more than 5 plates on the bar, insert
more 1 x 1 warmup sets. For example, I usually
warm up by adding plates (45 lb plates), so that
my sequence is (reps x weight)
8 x 135, 5 x 225, 3 x 315, 1 x 405, 1 x 495, 1 x 585
in the squat if I am squating > 600. For bench,
I stop at 1 x 315, though.

Gear for warmups & sets:
(1) use you chalk on all warmups for all powerlifts.
(2) always wear your belt for all squats and deadlifts.
(3) don't wear a belt to bench press---it interferes with
arching your back.
(4) wrap your knees to squat after your first two warmup
sets.
(5) if you are going to wear a power suit to squat and deadlift,
use it only on your last two warm ups and your heavy sets.
(same for bench shirt)
(6) If you deadlift with baby powder, only use it on
your heaviest set---its really only needed for singles.
(7) if you use special shoes to squat/bench/dead, wear5 them
for the entire warmup and lifting sequence.

INJURIES
--------
Minor injuries are a part of power lifting. You will
always have cuts, bruise, aching joints and sore muscles
when you start taxing the body. It requires skill to
decide which injuries to ignore and which to pay attention
to. Here are some simple rules of thumb (but don't blame
me if you end up in the hospital :-)
(1) Bruises and broken blood vessels on the skin and
in the eyes are generally harmless, although they can
look pretty bad.
(2) Same fro all manner of skin abrasions.
(3) Deep muscle aches and aching joints are common
but not a sign of serious injury. Same for tendonitis.
(4) Minor muscle tears occur frequently. If a muscle
tear actually causes a loss in strength, you need to avoid
working that area til it heals. If a muscle tear results
in no loss of strength (even though it may hurt while lifting)
you can train as usual.

The bottom line is usually: if an injury makes you get weaker,
do something about it. Otherwise, ignore it. Its not unusual
to train with fairly (even extremely) painful injuries, as long
as you stay strong.

Here's a tip: ibuprofin helps a lot with the pain (at least you
can get to sleep at night :-)

Similarly, you can train through most minor illnesses. But
don't train with a viral chest infection and a fever---it
can damage the heart, according to what my doc told me.

ROUTINE DESIGN
--------------

The powerlifting routines I present are periodized routines,
in which you hit all three lifts roughly once a week, an progress
in poundage---with fixed reps---from week to week. The reason for
the fixed number of reps is (a) to build strength you need low
rep sets with heavy weights, plus (b) when using heavy weights,
a one rep change is a huge change, so varying reps is not a very
gradual way to vary the intensity. Instead, the reps are kept
about the same and small changes are made to the poundages. this
allows for a gradual increase in intensity.

INDIVIDUAL WORKOUTS
--------------------
A good way to structure the individual workouts
is as follows:

Primary + Assistance
---------------------
squat quads,hams,calves
bench chest,delts,abs
dead back,traps
<none> bis, tris, forearms

This gives you a total of four different workouts. If
you would rather just have 3 workouts (they get a bit
long tho) add the tri's to chest day and bis and fores
to dead day.

As for the assistance work, here are rules of thumb
for selection and performance:

* stay away from straight bar work---too much stress on joints
only use a straight bar for your power lifts.
* do all your work with cables, machines and dumbbells.
* never do work that puts your back in an unsupported position
(e.g. T-bar rows). Only use back machines that support the torso.
* never wear belt or wraps or straps for assistance work.
Those are all tools to allow you to lift heavier weights,
while the goal of assistance is to work the muscles without
stressing the joints and tendons to much.
* use full range of motion and decent form on assistance;
again, moving biggest possible weights is not the purpose.
Muscular conditioning is the goal.
* try to avoid doing anything that involves bending
over during assistance---conserve the back and keep
the blood pressure down.

Here are good exercises from which to select the assistance:

quads: leg press, hack squat, leg extension, thigh abductor/adductor
hams: various leg curl machines
calves: seated and standing calf raise
chest: flat bench flyes, flat bench dumbbell presses,
incline bench flyes, incline dumbbell presses,
pec dec, cable crossovers.
delts: dumbbell shoulder press, over head machine press,
dumbbell laterals, machine laterals, cable
reverse cross overs (for the rear delt), rear
delt machine.
back: pulldowns to the front or behind the neck, with various
hand positions, machine rows on machines that provide
chest support. For the lower bakc, oat most only do light
work on a lower back machine---deadlifts are enough
intense lower back work.
traps: shrugs and upright rows (straightbar is required here).
abs: all manner of crunches and leg raises---just contract the
abs; the range of motion is very short (otherwise you
work the upper thigh)
bis: dumbbell curls, cable curls, preacher machine curls
tris: cable pushdowns, machine french curls, cable french curls.
fores: hammer curls, behind the back wrist curls (need a straight
bar for these).

assistance performance: for each muscle group, select 2--4
assistance exercises (the more complex the muscle, the more
exercises) (be sure to hit front side and rear delt). For
each assistance exercise, do 3 sets of 8 reps each: the
first set is a light warmup, the second set is moderate, and
the third set is hard, so you can barely get eight reps.
But always get eight---that is your goal. Never do more
reps, and if you do less, back off on weight the next time.
If you are using a lot of weight (e.g. leg press with many
plates), you can add in an extra set to build up to your
hard set more gradually.

WEEKLY SCHEDULE (MICRO CYCLE)
---------------------------
Here are three common and reasonable ways to
arrange the basic workouts into a micro-cycle:
If you have an arm day, it can go on any
empty day except before bench day (since you need fresh arms to bench)

I.
day workout
------------
M bench
T squat
W -
Th -
F dead
S -
S -

II.
day workout
------------
M squat
T -
W bench
Th -
F dead
S -
S -

III.
day workout
-----------
squat
-
bench
-
dead
-
bench
-

The latter (III) is an 8 day cycle, in which you
bench twice in 8 days. This allows for somewhat faster
bench progress, taking advantage of the fact that upper
body generally recovers faster than lower body.

LIFTING CYCLES (MACRO CYCLE)
----------------------------

Now these weekly cycles need to be arranged into larger
training cycles. I present two basic ways: the former
is better for people who are starting out, and who are
not training for a contest. It is more open ended and lets
you develop your strength in a less planned way.

I. SELF REGULATING CYCLE
-------------------------

Progression on the power lifts:

start the cycle for each lift with a weight you
can handle fro 5 sets of 5 reps. Every week
for the lift, you increase the weight (by 20
lbs in the squat and deadlift, 10 lbs in the bench;
cut those in half if they seem like big jumps for
the weight you are using). Whenever you can't get
5 reps on a set, you throw that set out in the
future. Continue this way, until you are left doing
just one set of 5. At that point, if 8 or more weeks
have gone by, stop the cycle (for that lift). If not,
and you want to keep going longer, continue increasing the
weight, and drop at least 1 rep each workout: i.e do
no more than 4 reps the next time (its ok if you can't
get that many though), and continue, planning to drop
one rep each time. You will reach a single in at most
4 weeks (proabbly less) and stop the cycle after that
(you can stop any time before the single as well).

Apply this procedure to each of the powerlifts. You
can stop them at different times as they peter out.
When you stop for one lift, just go into a holding pattern for
it by doing one set of 5 with a fairly light weight, until
you terminate all the others. Make the cycle run at least 8
weeks, but no more than 12. 8--10 is best. Starting with 5 sets
of five, and assuming you drop one set per workout and then
one rep per workout at the end would result in a 9 week cycle.

Progression on the assistance: *unlike* the power lifts,
there is no projected steady increase in the weights used
for assistance. These sets are done more instinctively,
and you should just look at them as little contests: your goal
is to pick a weight for your hard set that you can barely
get 8 with. If you get 8 easy, you were a wimp. Use more
weight next time. If you miss 8, you lose, it was too heavy.
Be more conservative next time. Never do more than 8;
if you have something left, save it for next time. There
is no need to take these sets to failure all the time.
Also, if you feel a little weak, there is no harm in
dropping down, and vice versa. Just use instinct to select
the weights, and have fun with it. The rigid progression is
for the power lifts.

Also, towards the end of the cycle (the last couple weeks),
start to go easy on the assistance, and you can even cut
back on the number of sets some. The power lists will be pretty draining
by then.

II. PRE-PLANNED (CONTEST TRAINING) CYCLE
----------------------------------------
if you are training for a contest, you cant afford an open
ended cycle like the above. You have to know you will peak on
a certain day. So, you have to plan a cycle of a known
length and plan the weight jumps you will need to reach your
target lifts. You may not quite reach your goals, but that
is ok.

You may also want a planned length cycle to coincide with the
quarter system at school, or any other time marks in
your life.

Again, use all sets of 5 reps. For each power lift, you
will do one hard set, and one backoff set. The backoff set
is there as a gauge and to practice the movement: your
hard set may degenerate into a single double or triple,
which can make it hard to judge your performance (e.g. if
you miss a single, how strong are you?). Use how you feel on the
backoff to gauge status in that case.

For the backoff set, use about 90% of what you use on your
hard set.

Here is a reasonable schedule of planned jumps: Let W be
the target weight you want to lift for a set of
5 at the end. Assume there are 8 workouts during the
8 week cycle.

Then: for the squat and deadlift, start at W - 100lbs
and take the following weekly jumps:

20lbs, 20lbs, 20lbs, 10lbs, 10lbs, 10lbs, 10lbs

and for the bench, start at W - 50 lbs and take jumps
half that size.

(You can of course reduce the jumps listed in proportion to the
weights you will be lifting).

Assistance progression: same free format as described in
the other macro cycle strategy.

ASSEMBLING MACRO CYCLES
------------------------

The 8 week (roughly) macro cycles described above should
in turn be strung together to for a sequence of several
cycles. At the start of each new cycle, set a reasonable goal
(e.g. add 20 lbs on your best set of 5 in squat and dead, 10 in bench)
and start the new cycle that much heavier (e.g. up by 20 in squat
and dead, up by 10 in bench). You can do as many as six of these
cycles in a year, and that gives you plenty of opportunity
to increase you squat and dead by ~ 100 lbs and bench by 50 lbs,
which would be plenty of gains for one year. Alternatively,
you could do two power cycles in a row, and then do two of
the bodybuilding cycles I described in previous posts, so that
you alternate between strength gains and mass gains. In this
case it would probably be good to throw in a 4--6 week fat reduction
cycle every year, too (i.e. use a maintainance workout, and the
sort of cyclical diet I described above for 4--6 weeks.)

CHOOSING A WEIGHT CLASS
-----------------------

If you compete, you need to decide what weight class to
go into. It is a fact that anyone can get stronger by getting
fatter---but who wants to look like a pig? I suggest you
try to compete at 8--13% bodyfat, and try to squeeze in the
lower weight classes. It is a much more athletic thing to
do. Also, you can easily drop 3--5 lbs over the last three
days before the contest and then pop back to you final
weight with a little recarbing and sodium loading. The
trick is to eat zero carbs the last three days before
weigh in, and go on a low sodium diet (no added
sodium at all---keep intake to < 600 mg /day) and
drink a gallon of distilled water per day fro the
last two weeks before the show. use a sauna to drop any
remaining weight if you have to, and dont
eat or drink anything within 18 hours before the weigh in.
After the weight in, recarb (complex day before, simple same day) and
sodium and water load as much as possible.

COMPETITION
-----------
Contests are allows rushed and disorganized, and conditions
usually rang from bad to worse. You'd think they'd have it
down by now, but they don't. Before you compete, attend a show
and try to sit in on the rules briefing as well, if you can.
It help to have someone with you at the show to help
with your gear as well.

There are three major organizations: ADFPA (for drug free),
USPF (the largest, most official (and officious) organization,
currently drug free at the national and international level)
and the APF (formed by the lifters, for the lifters. Drugs
are ok, and they are more lenient on judging criteria and
choice of gear). USPF has the most shows.

When training for a contest, use the preplanned workout
stlye. It is also helpful to "bring up a single", I.e.
take an additonal hard set which is just a single rep, to
practice technique on the single. This starts out easy.
and should be your first work set, and you junp it in weight
each week similar to the set of 5. By the end, it
turns into a max or near max single done with good
singlke technique (whiuch differs subtly from rep technique).

WHAT CONSTITUTES STRONG?
------------------------

Good strength---for anyone---is a 600 lb squat, 400 lbs
bench, and 600 lbs deadlift. These are the sort of lifts
a good college level athlete is capable of, if they
trained for it.

Good powerlifter strength is those weights + 100 lbs, and
the strength level good high school level athletes are
capable of is those weights - 100 lbs.

I ignore the weight of the lifter above, but I'm talking
about someone weighing at least 200 lbs.

More generally, squat and deadlift 3 x bodyweight and bench
2 x bodyweight is good strength for a power lifter. That
is nearly national level.

PHILOSOPHY
----------

Powerlifting mottos to live by:

That which does not destroy you will make you strong.

Tired does not mean weak, injured does not mean weak,
only weak means weak.

WORLD RECORDS & TOP LIFTERS
---------------------------

here are the top lifts and lifters for
some representative weight classes:

Lift Wt Lifter

Men 165 lbs
-----------
S 760 Perez
B 505 Perez
D 733 Inzer
Tot 1890 Alexander

Men 181 lbs
-----------
S 843 Bell
B 562 Confessore
D 790 Coan
Tot 2110 Bell

Men 198 lbs
------------
S 870 Bell
B 600 Lee
D 860 Coan
Tot 2204 Coan

Men 220 lbs
-----------
S 965 Coan
B 628 Confessore
D 865 Coan
Tot 2370 Coan (But I thought he hit 2430?)

Men, overall:

S 1030 Passanella (275 lbs bodyweight)
B 705 Arcidi (308 lbs bdywt) (But Anthony Clark has hit 730
D 920 Heisey (> 308 lbs bdywt) in unsanctioned meets recently,
weighing 330)
Tot 2460 Pasanella (308 lbs)

The all time best lifter overall, based on formual, is
Ed Coan with his 2370 total at 220 lbs.

Here is a selection from the women, just to make
the guys reading this feel weak:

Women 125 lb
------------
S 440 Jeffery
B 248 Jeffery
D 408 Jeffery
T 1100 Jeffery

Women 165 lb
------------
S 567 Dodd
B 363 Harrell
D 534 Dodd
T 1317 Dodd

Women 181 lb
------------
S 579 Reshel
B 352 Grimwood
D 589 Reshel
T 1483 Reshel

Women 198 lb
------------
S 633 Reshel
B 385 Harrell
D 604 Reshel
T 1565 Reshel (Note: these records are close
to my own best lifts at 198!)

(The latter are also the overall best for women).

--
Barry Merriman
UCSD Fusion Energy Research Center
UCLA Dept. of Math
merri...@fusion.ucsd.edu (Internet; NeXTMail is welcome)
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Old 07-05-2012, 06:17 AM   #2
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Interesting read.
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