Are you. Now I can't say what you really need to do to be labelled as a "powerlifter" but from this logic any person could just go compete once and be a powerlifter while somebody who has been lifting for years, is much stronger, and has the right. On average, female:male PL records lags behind WL female:male by 10%. You're training your body to lift, not necessarily handle complex requests like shooting and executing a takedown or kickboxing for 25 mins. I did my first powerlifting meet 11 months ago (Aug/2013) with a total of 460kg which when I started actually training properly. G5 yeezy 350 are realy good for the price but I would go with lw for 700’s. ago. I was advised to keep doing the stretches, attempt deadlifts and squats at very light weight and try to not. BroThatLifts • 6 yr. They say the journey is the destination. Specificity is not exclusive to powerlifting or barbell sports. any belt, suit, knee sleeves or wrist wraps that meet the general rules of Powerlifting will be accepted in competition; also women may or may not wear a t-shirt in the Deadlift and boxer shorts. , etc. Powerlifting will help you a lot in BJJ, but BJJ will not help you in powerlifting at all. Thanks bro - I have PK 700v2 and they’re super nice. Yeah, i think that'll be good. What I liked. We will be inviting all ages in the raw and equipped divisions, full power and bench only. I prefer LW, PK=LW (Only for yeezys). Typical training week right now is High Bar Volume, Pause Squat low bar, 2 RPE7-8 Low bar singles w/ back off front squats. There are 2 ways we can get stronger. These sessions can consist of massage, easy cardio, mobility / mobility circuits, extended warm-ups, etc. My own critiques would include the lack of proper SFR-management on different exercises relating to the same muscle/specificity category, e. Women are stronger than ever, and the gap is closing. If powerlifting is the pursuit of getting stronger, weight cuts and staying in a weight class are the antithesis of powerlifting, and people do it to win medals rather than actually get stronger. I feel that most people get into lifting weights because they want to look more muscular. Hi all, I just finished a year of powerlifting with 9 month of strength training and 2 months of cutting, I wanted to share my results. USAPL is a fully drug tested organisation and uses one type of barbell in competition whereas USPA do not drug test most competitions and use different barbells in each event. View community ranking In the Top 1% of largest communities on Reddit. Meaning, an absolute unit of a white belt who is athletic and has grapling experience will destroy most people with years and years of experience. 2 Days Out: Same as Day 3. UHF (9wk preferably, but 5wk works too) Candito 6wk (haven't run it myself, but some friends have and they all saw great results, it is hard as shit though) Greg's Bulgarian Method (the only program to actually make my squat feel comfortable, so cheers to that) The IPF was the original and only powerlifting federation in the early 70's. the app can prescribe leg curls and reverse hack squats in the same slot. That these exercises are the ones that will make climbing stairs easier, carrying loads easier, etc. The eccentric portion of the bench press is the descending movement. ago. In your case, this may not work. So it's kind of hard to look for others' experiences and tips. Yeah I don’t think it needs to be taken to a chromosome level, and women can be power lifters, just like you can be a basketball player even if you’re short. Only drink 25% of your BFI. We will be inviting all ages in the raw and equipped divisions, full power and bench only. etc. This thread is archived. Make sure to enjoy family time and other activities. It may have just been an issue with me misjudging rpe, but it sucked. It kinda acts as a secondary fuel tank, ATP being the primary one. Same thing. Meaning, a novice lifter is going to make more gains bringing his bench from 45lbs to 225lbs in 6 months of lifting than he would if he worked up to 135lbs. It is very rare where a lifter/coach will win using this tactic. the number one thing that powerlifting needs is consistent enforcement of the rules already in the rulebooks. S and the host nation. The other, we can ignore technique, within reason, as long as they are safe and lifting within the rules, and we can load it with heavier weights. it isn't as limited by something as straightforward as strength or mass. Glute activation regularly through the day (before work, when you get home, before bed etc) until they're firing well then back off to just a few drills before lifting. true. S and the host nation. No structured training on the bike at the current time. This is a simple calculator for people who do RPE-based training. • For the purpose of fairness across timezones this thread works on a 20hr cycle and as such may sometimes appear twice on the same day. Powerlifting Weightlifting Sports. i will say that doing do sprints thinking they will give you an appreciable amount of muscle or raw strength gain. Most of the time is warm up (s) and rest though. Highlights: LW Pro strongman in USA 3x America's Strongest Man under 231 lbs 6x National Champion in Strongman for USA Sponsored athlete for Strength Crew, BioforceHRV, and. There are a few programs on here. My best meet total is 700@117 raw and gym total 720kg, but on RTS even the more advanced lifters don't seem to use huge tapers. Well it depends as it does play a big role on things such as how much you weigh how tall are you and how long your limbs are, but I think as long as you enjoy powerlifting and have fun with it then don't worry about it. You probably have an 18" mold. Hello r/powerlifting!I have recently finished the 16 week program from Calgary Barbell which you can find here, this will be a very very thorough review because there's so much that I've learnt in these 16 weeks that I couldn't wait to share with you all. They need to be able to hold much higher weights without whipping, or oscillating excessively, as this can throw off the lifter, especially in the squat. ago. Bench: long torso relatively to limbs means you have short arms which are an advantage for bench (less rom). Mental health and powerlifting. 5 Things Powerlifters Should Do. I’ve done several powerlifting programs, with the most recent being Juggernaut and Be More by Meg Squats. Jacked and Tan 2. It is a new, fun, necessary sounding type of fitness, that makes people believe that this type of working out will help them live better, stronger, every day lives. Heavy, heavy partials does miracles to build tendon & ligament strength, bone density, and gives a great CNS overload response. Anyway after a high volue high rep program go to something with higher. That makes it more interesting to watch imo. The term "Functional Strength" is basically a buzzword. It seemed like there was a lot of interest in seeing that data plotted up so here you go. You will percieve the workouts as tougher right away. They also have a 16 week beginner program that would probably work better if you’re just coming into primarily powerlifting training. Edit for clarification: BF% isn't the only difference. 141K subscribers in the KotakuInAction community. 4kg) so felt quite good on the day. Powerlifting is about lifting the most weight within the confines of the rules be in geared or raw. To think that powerlifters only do low volume, high intensity work all the time is very oblivious. However in your forties you'll qualify for the masters age class, and with 10 years of training under your belt you'd be very competitive there. Those that started BJJ after/while doing powerlifting, did you notice a significant drop in PRs, and generally feel weaker? Is there a good balance…Started adding powerlifting to my normal gym routine around 2 years ago. 2lbs bench, and 260lbs deadlift. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. that's the powerlifting philosophy at least. What does LW Stand For in Internet Slang, Chat Texting & Subculture ?. ago. In an out of the gym sense, it's feeling lethargic and tired, but not necessarily due to lack of sleep. tl;dr only gym really worth going to apparently is a powerlifting gym, a bit intimidated by it. Lwu was butter. Proper arching, along with proper upper back/shoulder positioning, is a safer position for you shoulders. Don't listen to the people who say you should get even heavier. Could've easily weighed in at 81. In an out of the gym sense, it's feeling lethargic and tired, but not necessarily due to lack of sleep. These are the cues that seem to do the trick for me! The tighter the set up, the lighter the weight feels and the easier it will be to get through the set!Week 2: 4x3@95%, rest four days, 3x2@97%. If I misunderstood, tell me. The IPF are currently submitting and voting on serious provisions to change the bench press rules. 2. That's enough sciencing for them for one day. Genetics is the most important factor in this sport (or any other sport for that matter). It doesn't mean you have to ref, it is just a good way to learn the rules and the sport. Weigh-in Day: As little as possible. OHP: 2x150 / 9x150. AFAP: As Fast as Possible. If I'm getting your meaning correctly - Week 1, you would perform the lifts or variants of the lifts using 5-8 reps and a 5% fatigue drop. Powerbuilding is a combination of two training methods: powerlifting and bodybuilding. 2. I am unable to perform the clean movement properly while wearing my belt as the buckle and excess that loops through on the front protrudes roughly 1 - 2 inches out. Started at 42 years old. . Hey r/powerlifting, . Do you mean you continued lifting weights? Weightlifting is considered the.   In conclusion, having an awesome squat/deadlift is a must for a big total, but I think even if the bench is not your strong point you can (and should, if you want to be. 6. The IPF was the original and only powerlifting federation in the early 70's. PreparationProof3500 • • 2 yr. 2. Then I would stand in front of the bench, unrack the bar and perfrom my rows. There are two organizational categories for lifters in powerlifting; flights and groups. People that've never competed or been around powerlifting offering coaching, programs that are geared to powerlifting. ago. <. stratosphere911 • 15 days ago. Took 225 as an easy opener, Then jumped up to 240 which is the first video in the post and finished with 247. Here is the text from my original story post on Instagram which went viral (un @andrewleeward): "IPF Bench Rule Changes are happening in January 2023. All powerlifting federations have weight classes - that allows people of the same appropriate mass to compete against each other. With that said, I see so many people piss away. Follow all commands: squat and rack on squats; start, press, rack on bench; down on deadlift. I watched a video of a dude rip 600 pounds off the floor like it was a warmup. 474K subscribers in the powerlifting community. ago. ago. The best female weight classes appear to have similar competitive spread of near peak female weightlifter classes. ;-) I'm from the Netherlands and we do not have large forum or discussion board about the sport. This was right before raw powerlifting started to become really popular so a lot of records were set in the 70s, 80s, and early 90s before geared powerlifting really took off. My deadlift and my bench are excelling and are at the advanced level (at 148 I deadlift 295 and bench 150), but my squat is still at the intermediate level and I've struggled with it since I started lifting. Advanced water cuts that require IV bags or the use of hard diuretics. Creatine (more specifically creatine-phosphate) is basically a storage molecule for phosphate in your muscle cells. BrianAlsruhe Brian Alsruhe • 7 yr. A good example can be seen in strongman competitions. : Inconsistency of lifts across feds. However, Powerlifting MOVEMENTS can help with MMA like squat and bench, but it wouldn't be helpful to train with the volume/intensity that is in a powerlifting program made to peak for a meet. Do more bodybuilding type work, dynamic stuff like sprints or box jumps, Oly, etc. However, in powerlifting you just do what your program tells you to do, and you either can or can't do that. entry fee and that's it. My numbers at my first meet this past July were 231. Height represents intensity (weight) and width represents volume. I used to do heavy body building splits and powerlifting training for football. Essentially, recovery is anything with low-stimulation that relaxes you. The goal is to re-enforce that bench press is a test of strength. 20. EMOM: every min on the min. So, no, box jumps probably won't help increase 1RM for squats, but squats may help improve speed/height of the box jump, eventually. Instead, I would focus on strengthening the opposite muscle groups such as the abdominals and glutes to help create balance between the muscle groups. 0 coins. Usually implemented for increasing strength and powerlifting performance, the standard GZCLP Program helped one Reddit user lose 103lbs in just one year (Pictured in Figure 1) [25]. Are you allowed to bench with your heels up? Do you bench more like that? Well bench like that! You're not stronger, but you're lifting more weight, which is the entire point. openpowerlifting. 1. Researchers suggested that, due to the trends in the increases in performance, powerlifters must be at a very high level in their late teens in order to become world class seniors. Think exorcism arch and ridiculously wide sumo deadlift. RX: As prescribed in the work out. Active glutes will mean your hamstrings aren't having to fight to stabilise your hips, so they'll stop being tight. You can follow a powerlifting program and throw in shoulders and legs after squat day, arms and chest after bench, and back after deadlifts. 25 AM. There can be a two-flight. There can be a two-flight. An additional day might be too much, especially if you're training DLs more than once a week. Know the rules. This is why you rationalize going to the gym in other ways than wanting to better your looks. I think you've got it backwards. And it seems like the lift that leverages matter the absolute most in terms of lifting the most weights (long arms, short torso, short legs, etc). Eleiko Powerlifting Bar, $1,071 USD. I mean, there's just more weight on the bar, other than that it's the same shit. effective immediately there will be no Approved List of apparel, i. We want to stick to a single coefficient formula for the purpose of conformity across flairs, making it easier for comparison. Crossfit basics - bumper plates, can definitely use some of the strongman equipment listed above. Mait_with_Ryan • 8 yr. My reasoning for all this is if your that much into health/fitness even if its only the strength part your interested in if your lifting numbers aren't that great its kind of pathetic to not. It got me wondering about the social and political composition of typical powerlifting gyms or powerlifting groups. David is 30 years old and weighs 215 pounds. If you are actually pursuing for real powerlifting and bodybuilding (as in, to compete in the pursuits of powerlifting and bodybuilding) then yes, at one point, you have to make a decision, because the demands are too precise. Progress Post: from 58kg to ~75kg at 1. But at the same time, many people could use a. RPE considers your heart rate, body temperature, breathing rate, sweating, and muscle fatigue perceptions. 3 Days Out: Multiply your BFI by 2. Adding feds doesn't make this better. 4) When you hit target weight, reverse diet. So for the first few weeks, you may need to just use a standard 20lb bar or dumbells. 1. ago. If they compete on Sunday, Monday is the squat, Wednesday is bench and Thursday is the deadlift, and 80% for the starter for squat. SS is not a long term program OimChimes • Enthusiast • 1 yr. I did it for years man, you just need to plan out your workouts to be in one place. Obviously being strong is an advantage but there is more athleticism involved. I. As a more realistic example, imagine that I'm the magic man. Doesn't apply to people going for WR's. C. Deadlift- august 1rm 345 , last week did 465 x3 at RPE 8 LWU is listed in the World's most authoritative dictionary of abbreviations and acronyms. I'll start feeling the fatigue day-to-day near the end of a high volume block or deep in comp prep. Barbells from the following manufacturers are approved for use in IPF and USAPL competition. It’s never too late!!!93% of the RPE10 weight (for a set of 10), think 93% of the weight for a 10 rep max. Crafts and DIY Culture, Race, and Ethnicity Ethics and Philosophy. Powerlifters need to build muscle too because hypertrophy is the main driver of strength. Terms & PoliciesThis is a sub for the sport of powerlifting. Nothing you can't fix though. Compete at 242. Get a circuit going of three strongman movements for 5 sets for time and you'll be good. That was a couple years ago though. Honestly finding a good meet director is more important than the fed you compete in. All World Records must be tested. Powerlifts + pump work to fill in the gaps. Rps doesn't have some so its roughly 85 dollars for a meet. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. Powerlifting is a strength sport involving the back squat, bench press, and deadlift. Never squatted until a few years after when I was already like 20 years old. Meaning that, over the course of a competitive session, the weight on the bar must increase. But if you're only training 2x a week on the mat, you'll be stalling your growth in that area. Started back in august with a coach and a strict program and my lifts have all skyrocketed in the last 7 months. the new ipf formula has a singularity. It blends the raw strength-building potential of powerlifting with the quest for visual enhancement that characterizes bodybuilding. A question about the 'Eat everything' attitude to powerlifting. But to just be big and strong?Powerlifting has age classes, starting in your 30s you'll likely never be competitive in the open age class. Candito 6wk (haven't run it myself, but some friends have and they all saw great results, it is hard as shit though) Greg's Bulgarian Method (the only program to actually make my squat feel comfortable, so cheers to that) 20. The -125s, -140s and +140s were unimpressive at nats, and a lot of the lifters in the 110s should have been put in a common weightclass. One thing to keep in mind is that conjugate training and WS are not entirely the same. It's my only choice for lifting. Basically any time the bar drops back down and then goes back up is considered a hitch. In 2012, one person squatted 900 pounds in wraps. It ended at the 1997 IPF Men's Worlds at their annual meeting, where the USPF was voted out of the IPF, and the USAPL was immediately voted in as their replacement US. Female 69 (Tested Raw) class. This is also hard to objectively measure. For beginners, full body is better. Powerlifting at its core is about improving yourself and making progress in a very easy-to-calculate way, so who cares what an "impressive" wilks is. opened at 97%, second @ 103. 1. You can see my numbers I hit in a meet about 2 months ago in my flair. Powerlifting is a sport of lifting as much weight as possible within the rules, and thus arching is. @galejaime got 1st place yesterday! She’s 64 years old w/ a metal plate in her lower back and neck is fused. That is all. · Ed Coan had four of the deadlift records. You should watch the video Garret posted. Gym numbers: Your Squat is better or equal than 58%. Deadlift: 3x355 / 7x385. Now, with most 5x5 programs, they will have you start with an empty bar (olympic 45lb bar) and go up from there. Week 2 the same rep scheme with a 7%. 6%, third at 108% (failed, another injury) Probably not the most efficient but it worked, and might have been even more successful if i wasn't forcing through a glute strain. New. Training in the 1-5 rep range you'd. I think the proper comment is that a person who has spent the majority of their adulthood with increased muscle building hormones creates an inherently unfair competitive advantage -. This means there is likely only one person on the planet capable of this feat of strength. Treat it as such, and don't revolve your life around it. Weight classess are basically height classes but it still varies. 490K subscribers in the powerlifting community. The Bulgarians are known for using very specific training in weightlifting, for example. Join. and that’s all you can do. What does LWU mean as an abbreviation? 13 popular meanings of LWU abbreviation: 30 Categories. I’ve since hit all-time PRs in all of my lifts so I guess I’m doing something right. Trained with a monolift and competed with a walkout and wasn't as ready as I should have been. Hello r/powerlifting!. 1:1,000,000,000 – This is a ‘one in a billion’ lift which means just a few people in the entire world have ever achieved this feat. Each sport has its own sect of devoted fans. Bodybuilding and powerlifting are two types of resistance training. I try to eat my body weight in grams of protein (135g for 135lbs of body weight), and I try to eat a 200-400 calorie surplus. Man, shut the fuck up. Day 5: DE upper body, running form drills. But if you want to lift heavy ass weight and be the top dog, generally the heavier body weight the better. Next, I try to pull those three spots together. Squat. 4. Protein, fats, low sodium High carb, low physical weight foods at night . Does anyone know what "LWU" means? I've been seeing people caption their bench press videos with "LWU -insert weight-", like "LWU 385x2" Anyone know what LWU is? Lwu was butter. 3. 5=66. Powerlifting and weightlifting both have their places. There are two organizational categories for lifters in powerlifting; flights and groups. Right now, the IPF hasnt done anything for us to support the larger. ago. In my order its gotta be: *Straps *knee wraps *belt ( I don't own one) *wrist wraps (don't own any) Etc. I paid $30 for the Brian Shaw one and I. Late reply, but Off-Season programs are designed for high volume and high intensity. It is a new, fun, necessary sounding type of fitness, that makes people believe that this type of working out will help them live better, stronger, every day lives. Powerlifting is weight lifting, just a different emphasis. Back then suits didn't even exist yet, so that is why the IPF calls raw 'classic'. 0, etc. 1: Olympic weightlifting is already an Olympic sport. 6x National Champion, Zack McCarley, AMA Post Qs here. Example: 132*2=264 ounces. 18 votes, 53 comments. A goal with a deadline is a goal you will work harder towards achieving. These lifts are usually all-time world records. Place back on ground similar to shoulder press position. ago. No. It’s never too late!!! 93% of the RPE10 weight (for a set of 10), think 93% of the weight for a 10 rep max. . Low level Cardio (walking on a treadmill) is actually beneficial for cardio as long as it is used to increase blood flow, and not cardiovascular capacity. Before the program, 220lbs already felt heavy but after some time it began to feel lighter and lighter. DOTS seems generally the most approved of when new coefficients have been discussed in the past. 3. Niyonnie • 6 mo. As I have been competing for a few years now I do powerlifting 1. Strength can be represented by moving the atlas stones, power represented by the keg toss. Advertisement Coins. The camaraderie and support in those gyms will make you a better lifter much quicker. Powerlifting Abbreviations. Openpowerlifting, our main resource. theNightblade Powerlifting • 12 yr. 2. IPF Points are stupid and new Wilks is far too controversial to say the least. Warm up is a loooong process, that I don't try to rush at all. If I'm getting your meaning correctly - Week 1, you would perform the lifts or variants of the lifts using 5-8 reps and a 5% fatigue drop. If you've followed points 1 and 2, it. You're just trying to get your body to think a ton of water is coming and then cut it off quickly so it keeps pushing out water. Most are white, conservative men. 1arm3dScissor • 9 yr. The other, we can ignore technique, within reason, as long as they are safe and lifting within the rules, and we can load it with heavier weights. 1. This is a whole nother long story, but when the WPO was kicked out and basically folded, geared lifting, and powerlifting in. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. Flights are the smallest group of lifters who will lift together every round. Yes, the tiny, niche sport of powerlifting in the '70s had a more elite median, because only people who are already strong were interested in it. Flights are the smallest group of lifters who will lift together every round. On a single Exercise: German Volume (10x10) on front squats with 45-60 seconds rest or Back squat to 100 reps as fast as possible with 30-90 seconds rest During one summer I trained twice a day on most days (was in the gym 10-11 times a week, took sundays off): doing powerlifting in the mourning and bodybuilding type stuff in the eveningPowerlifting and bodybuilding focus on singular goals. This is so true. entry fee and that's it. Bench and Deadlift, you can significantly modify by manipulating leverage to reduce range of motion and take sometimes a fairly large element of strength out of it. Some of the east coast meet directors are salvaging the meets/planning new ones to help get lifters on the platform, and the Emrich's (South Carolina) and Spohrers (North Carolina) are working with Steve to make North Americans happen, hopefully it does so lifters' training doesn't go to waste! 11. This may be true of bodybuilding, but is certainly not true of powerlifting, especially not introductory powerlifting. As a sport, it's very simple to learn and pick up. Fast twitch type 2 fibers have a greater growth potential than slow twitch. Squat: 5x275 / 5x320. Browse the list of 118 Powerlifting acronyms and abbreviations with their meanings and definitions. I'm talking 200lbs over your 1rm on the squat bar, stand up with it and just hold it there, 3" range of motion tops. ago. I'd like to thank this subreddit for the overall atmosphere and helpful tips, some of you have messaged. Don't put your complaints on media, and trash the refs or the Fed. 16 votes, 38 comments. Everyone watches the old royce gracie videos and thinks that even a purple belt @ 140 lbs will submit a 230 lb athlete with a few months of learning the basics (how to prevent an arm bar etc). Depending on the person, it can be around an hour to train, or even more. So people can say you either support Powerlifting Australia or Australian Powerlifting till their blue in the face. ; What does LW mean? We know 332 definitions for LW abbreviation or acronym in 8 categories. i. Whats up guys, I would love to type up an extensive introduction about myself but the truth is I am very busy today. But after that point, getting his bench up to 275 may not benefit him more than performing 225lbs for reps. Just read up on it, download the StrongLifts app, and start lifting :). Typically, full body does so with frequency, splits do so with intensity/volume. Call of Duty: Warzone Hollow Knight: Silksong Watch Dogs: Legion. If you go by that definition, then Sheiko's beginner programs will not count as powerlifting novice programs as well As u/arceushero said, just milk it as much as you can and move on. 3. This is a literal requirement – eg: with 51 competitors, 6 tests must be done. Powerlifting helps build explosive strength and muscle mass but that typically only leads to the person being better at executing those specific lifts. Love my bodybuilding brothers and sisters <3; I'll join you guys someday <3. I prefer my athletes to just do their starters for 2 sets a week before. I knew kraits were super duper strong, since I got a pair of those wrist wraps in 80cm. Bench: 35-55% bar weight with doubled mini for 10-20 sets of 3-5. Premium Explore Gaming. powerlifting gyms arent in the highest of demand, so you might want to think about having it be strongman and weightlifting as well. I'm a little intimidated by the prospect of going there, however. FSHW is the least competitive and trails by 15%. Have a coach or handler for meet day. So, an example of a 2nd evening workout for upper body for me: bench the 40lb dbs for 4x25 and superset with 4x25 db rows, don't put the dbs down until its all done. That kind of stuff. I find high bar really gives my lower back a break. Reposition hands closer and squeeze traps, rhomboids, and shoulders. Your Bench is better or equal than 4%. Saturday pre weigh in Shit n piss 82. I'm about 8 years into powerlifting at some level or another. 80%-90% maxes for reps, or just going for maxes in general. There's different ways to. ago. Most powerlifting hypertrophy blocks are more off season, and people will run them then move into a strength/peaking phase. I think it depends on a lot of factors like your overall mobility, flexibility and coordination which don’t come into play nearly as much in powerlifting. . If i see that a muscle gets hit hard then i wont do another exercise for it (hit hard doesnt mean it goes. sit ups, lying leg raises, front and side planks, hanging leg raises, ab wheel, leg raise throws, stability ball situps, medicine ball sit up to throw, medicine ball leg raise, dumbbell side bends, crunches, medicine ball side throws to a partner, rainbows, russian twist, hanging windshield wipers, bicycles, scissor kicks, side plank raises, sit up with cross punch to. As for deadlifts, Bryce really nailed the frequency and intensity. This may vary from federation to federation, but some. Treat it as building up your body, not breaking it down. I had decided to start lifting in mid-September of last year, after researching about powerlifting and picking a progressive overload program (Stronger By the Day). Most powerlifters wouldn't run them for 6-12 months or something as they compete once or twice a year so that wouldn't fit well.