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Check with you doctor before you start
an exercise program.
Power lifting is unlike any other type
of lifting. The goal is not to look pretty, but to lift the maximum
amount of weight. In competition, power lifters perform only three
lifts, the bench press, the squat, and the dead lift.
Power lifting may be oldest sport known
to man. It is the ultimate test of strength. In cave man times, the
strongest man was the one who could lift the biggest and heaviest rock.
The man or woman who could push the biggest rock off their chest could
bench the most. The man or woman who could pick up the biggest rock onto
their shoulders and then squat and put it down could squat the most. The
man or woman who could simply lift the largest or heaviest rock could
dead lift the most. The same is true in power lifting tournaments today!
However, power lifters use many different weight lifting exercises to
augment their training. In this essay we will offer the ultimate power
lifting workout. Remember, lifting is an individual competition. The
competition is between you and the weights, not an opponent. The weights
are the opponent. Lift to your own ability, not to the ability of your
partners.
A good power lifting workout requires a
spotter, or partner to help motivate each other, and to allow each
individual to reach their potential. It is best to have two partners, so
that they can stand on either side of the bar. In the following workout,
each individual performs the complete routine before the next person
lifts. This is important because it does not give the individual a
chance to rest, and forces the person to max out their muscles. The
workout is performed twice a week. All exercises are performed in
descending sets of 20. The person should barely be able to finish the
second set. For instance, in the bench press, do one set of 225lbs (two
45lb plates on each side); immediately take off one plate from each side
and do another set. If the person cannot finish the second set, drop
down to two 35lb plates and do another set of twenty!
Day One Workout:
1) Bench press
a) warm up set (ten reps do get the
blood flowing)
b) one set of twenty
c) descend in weight, another set of
twenty
2) Preacher curls
a) one set of 20
b) descend in weight, another set of
twenty
3) Seated rows
a) one set of 20
b) descend in weight, another set of
twenty
4) Overhead Triceps
a) one set of 20
b) descend in weight, another set of
twenty
5) Dead lift
a) warm up set (ten reps do get the
blood flowing)
b) one set of twenty
c) descend in weight, another set of
twenty
6) Seated Calf Raises
a) one set of twenty
b) descend in weight, another set of
twenty
7) Forearm exercises
a) warm up set (ten reps do get the
blood flowing)
b) one set of twenty
8) Dips
a) one set of twenty
9) Chin-ups
a) one set of twenty
10) Stomach exercises
Day Two Workout:
1) Bench press
a) one set of twenty (135lbs max.)
2) Preacher curls
a) one set of 20
b) descend in weight, another set of
twenty
3) Seated rows
a) one set of 20
b) descend in weight, another set of
twenty
4) Overhead Triceps
a) one set of 20
b) descend in weight, another set of
twenty
5) Dead lift
a) one set of twenty, (135 max)
6) Squats
a) warm up set (ten reps do get the
blood flowing)
b) one set of twenty
c) descend in weight, another set of
twenty
7) Seated Calf raises
a) one set of twenty
b) descend in weight, another set of
twenty
8) Forearm exercises
a) warm up set (ten reps do get the
blood flowing)
b) one set of twenty
9) Dips
a) one set of twenty
10) Chin-ups
a) one set of twenty
11) Stomach exercises
Off Lifting Days:
1) Cardiovascular
a) On off days, it is important to work
the cardiovascular system. Riding a bicycle or walking is excellent.
Make sure to ride at least one-half hour without rest.
b) For lighter weight classes, and
those trying to lose weight, you may wish to go two hours, but this is
time consuming.
2) Extra Energy:
a) Power lifting requires a sudden
burst of energy. One of the best ways to augment this on off days is
short sprints. Run ten sets of fifty yard sprints on off days, walking
fifty yards between each set. This will give you that sudden burst of
energy needed for that last rep or that one rep in competition.
It is best to
alternate the days you do heavy bench presses every week. One week go
heavy on the bench the same day as you go heavy on the dead lift, the
next go heavy on the day you squat. Remember to always wrap the knees
when squatting and dead lifting. Always wear a belt when doing any type
of heavy lifting.
Source:
Essrotment.com
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