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 indica
penquin
 
Registered: 08/17/05
Posts: 13,644
Loc: 68.5764° S, 77.9689° E
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 The Shroomery's Powerlifting Thread... (info for n00bs on page 1)   1
#14566622 - 06/05/11 08:29 PM (11 months, 18 days ago) |
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 Edited for newbies; Powerlifting is a fantastic way to build size and strength. Simple. You can take a complex circuit training routine, full of unnecessary isolation exercises and turn it into a few simple compound lifts and bodyweight exercises that will soon turn you into a mountain-moving fucking ape-gorilla he-man-king-kong fucking rage machine. STOP lifting unnecessary dumbbells and doing stupid brofag exercises and focus on tearing yourself a new asshole. A note to take into consideration, there are three categories that should be considered/thought about, although all are similar, there are important differences... bodybuilding strength training powerlifting While I am no trained expert on the subject, I will let the following do the explaining for me. The Benefits of Powerlifting
MOTHERFUCKING GYM ETIQUETTE
FUCKING READ IT AND DON'T BE A GYM-DOUCHEBAG********************
LEANGAINS LEANGAINS LEANGAINS
eat whatever you want, and lose fat AND gain muscle at the same time! Yes it fucking works!!!
********************
Now, the following few links mostly refer to Mark Rippetoe's Starting Strength, a brilliant beginners program that is straightforward but incredibly effective and probably one of the best strength/size building programs for novices out there. Starting Strength; Mark Rippetoe's website (The master in Powerlifting)
Starting Strength Wiki
Starting Strength Program
I did about 6 months solid on this program and doubled in size and got to a 200kg/440lbs deadlift and 160kg/352lbs squat (starting from total scratch being a flabby, muscleless drug fiend to meathead in 6 months)... IT WORKS!
Mark Rippetoe's Starting Strength: Basic Barbell Training in PDF : A must read, fantastic book explaining in great detail many of the lifts, form, benefits, techniques and much much more
10 Nutritional Tips for Bulking
10 Supplements for Bulking
Whey Natural - CHEAP WPI's, carbs, creatines etc... VERY CHEAP!
Australia only as far as I know, but you should try and find an online bulk seller... because this stuff is DIRT cheap... and PURE!
German Volume Training - (AKA 'Ten Sets' Method) Pack on muscle FAST
Strong Lifts 5x5 Program
Old East German 3x3 Program
Arnold Schwarzenegger's New Encyclopaedia of Modern Bodybuilding (download .torrent)
Divided up into sections for back, legs, calves, biceps, forearms, abs, chest etc as well. Great info inside...
Jim Wendler's 5/3/1 Program - Follow on from SS
Jim Wendler's 5/3/1 in PDF
I started this program 3 weeks ago following on from Starting Strength (August 2011) and have again grown great strength and size incorporating newer muscle groups, whilst maintaining a safe and extremely variable lifting routine... I am loving it... great to pick up when SS is stalling for you
Violent Hero Powerlifting
Intermittent Fasting (thanks MR14)
The Truth About Bulking (thanks MR14)
Steve Cook's Cutting Program
Steve Cook's Muscle Building Program
(Thanks fngbronco)
Quote:
from http://basskilleronline.com/ (thanks fngbronco)
Bulldozer Weight Training System Basics
The Bulldozer Training system is a mix of Doggcrapp training, Max-Stim training, and Mike Mentzers Heavy Duty training
Powerlifting Training For The Beginners
information on every training method out there. Metal Militia, Westside, 2x2, 3x3, hybrid routines are all examples of the routines that can clutter and overwhelm a beginner that just simply wants to get going on their path to superhuman strength.
Strongman Training: Look Outside the Box
Now unlike Powerlifting or Olympic lifting, Strongman does not have set events. The events are up to the individual
Strengthening The Core to Help a Beginning Deadlifter
having a strong midsection leads to becoming a better more stronger deadlifter... these exercises contributed to my improvement in my deadlifting capabilities
Ten things I have learned from my strength coach
Bill Gillespie is the former head strength coach at the University of Washington and is the assistant strength coach for the Seattle Seahawks and has officially benched pressed 700 pounds in competition. This is what I learned from him
The Power Bench Press
The wide grip bench, which is usually better suited for the longer limbed physique.. the narrow grip, which is generally better for the shorter limbed individuals and lastly, the reverse grip, which in the past few years has been declared an acceptable form for competition
The Power Squats
I am trying to create enthusiasm for more participation in powerlifting. I would like to start by saying there is no single best way to squat for everyone!
Developing Upper End Strength in the Bench Press
The raw bench strength is not as important as the lockout and upper end strength in the world of Powerlifting Bench Only. In this article we will take a look at how to develop both upper end and lockout strength in the bench press
A Powerlifter's Guide to Making Weight
The reality of competing in powerlifting is,that at some point in time, we all have to make weight. Making weight can make or break your lifting performance
Strong Man Training Tips and advice
Many people that start training for strongman have no idea what they are supposed to do. They just go to training and lift heavy things with very little fore thought.
The Most Important Factor in Powerlifting
Periodization, education, good equipment, all of these factors could be argued. But in my experiences as a lifter and as a coach is ATTITUDE
Powerlifting -The Squat
The squat should be a standard exercise in any lifters program. Whether the goal is strength, hypertrophy increase in muscle size, increased accelerative ability, or a heightened vertical jump, the squat is the tool for the task
Powerlifting - The Bench Press
the lift commonly viewed as the test of strength has been the bench press. From its inception in competition, it has been the most popular lift in single lift competition, and often, when someone who has no idea what powerlifting or Olympic lifting is all about
How to Design Your Powerlifting Workouts
The typical powerlifting cycle will consist of three phases: Hypertrophy, strength, and power. All three powerlifting phases explained with routines also.
Conventional or Sumo Deadlift
reports as well that claim the sumo deadlift is much more technical and requires more skill than the conventional style of deadlifting. Many also say this technique is more biomechanically sound and more efficient because the bar does not have to travel as far
Dispelling the Common Fallacies of Power and Strength Training
Almost all of the trainees at your local Gym know virtually zero when it comes to getting truly strong using powerlifting
The Power Of Heavy Poundages
to build huge and freaky muscle mass you have got to haul heavy poundage. Go heavy or Go Home!
Strongman Basics
Before you even think about becoming a strongman, you must ensure that you are healthy. Go to your doctor for a complete physical if you have any doubts at all. This is not a sport for anyone with a history of heart problems or respiratory difficulties
Powerlifting for Bodybuilders
I always find it amusing when bodybuilders make fun of powerlifters and vice versa. I mean when it comes down to it, we are all into the iron game, just different variations with different goals.
Quote:
poetic said:
How To: Front Squat
Justin Harris Front Squatting
Fat Gripz
For Grip Strength and forearm growth! 
Hany Rambods fst-7 training method (thanks blindtheeye)
Vibram Five Finger Shoes... barefoot without being barefoot!
Chain Workout for MMA Fighters
Weight Lifting Chain workouts (from trulyhuge.com)
EliteFTS - For powerlifters and Strongmen
Any other tips or links you have to share, be sure to post!
Chris Gard Fitness
My little brother helped me a lot in my powerlifting days and pointed me in the right direction. He is no bullshit, fad-free and no-nonsense. He does not subscribe to any bullshit but goes with the facts. He is a wealth of knowledge on the matter. He will go a long way with this, he is currently studying hard in broscience
Edited by indica (04/18/12 11:57 PM)
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frylock91
Registered: 07/25/10
Posts: 5,561
Loc: Richmond, VA 
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica] 1
#14566787 - 06/05/11 09:01 PM (11 months, 18 days ago) |
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2 words...
TRENBOLONE ACETATE
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indica
penquin
Registered: 08/17/05
Posts: 13,644
Loc: 68.5764° S, 77.9689° E
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: frylock91]
#14566837 - 06/05/11 09:09 PM (11 months, 18 days ago) |
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care to share your experience with it?
I was going to try and avoid that route if I could, although over christmas I was extremely tempted and close to get into synthetic testosterone
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Edited by indica (06/05/11 09:10 PM)
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 ben_dover0802
shroom addict
Registered: 09/21/08
Posts: 596
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14566921 - 06/05/11 09:23 PM (11 months, 18 days ago) |
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Xanex might actually be beneficial in the fact you may get a deeper sleep which is when you muscles grow the most. But if you do them too early and just work out less I am sure that benefit will be quickly negated.
I have been lifting for about 4 years semi regularly and the only supplement I have taken is plain ole creatine monohydride. I am seeing some results to after about 1 month of use.
I hear you get good results from things such as jack3d but if you look online there are some pretty harsh reported side effects that I definitely want to stay away from. You should get a physical after some use to make sure your body is ok after use.
Happy lifting.
Its one of my favorite hobbies.
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indica
penquin
Registered: 08/17/05
Posts: 13,644
Loc: 68.5764° S, 77.9689° E
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: ben_dover0802]
#14566951 - 06/05/11 09:29 PM (11 months, 18 days ago) |
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Yeah, I failed to read the warning label on my first tub of Jack3d, I did two jars of it back to back with no off-cycle whatsoever. About halfway through the second jar I was getting insanely depressed, probably more depressed than I'd ever been in the depths of any 3-month k binge I'd ever done. It was fucked up. I hated the flat spot of getting off Jack3d. Mesomorph apparently is good in that you don't have to cycle it off, it doesn't go through your liver or renal system and goes direct to your bloodstream. they still recommend an 8 week off cycle for security I suppose. Shit is intense.
All the other stuff I'm taking really isn't much more than vitamins, minerals and whatnot. Stuff that could be found in food, nothing more than you'd probably find in your grandmothers medicine cabinet.
If I were to use xanax it would probably on my 2 day rest period over a weekend...
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frylock91
Registered: 07/25/10
Posts: 5,561
Loc: Richmond, VA
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14566963 - 06/05/11 09:31 PM (11 months, 18 days ago) |
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It's basically the king of roids. Eat as much as you want, and still lose fat or at least stay neutral when it comes to bodyfat, while rapidly gaining dry mass, and things like gyno are rare with this compound, but acne will probably happen.
It increases strength like no other and the gains start happening within a week.
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ben_dover0802
shroom addict
Registered: 09/21/08
Posts: 596
Last seen: 7 minutes, 3 seconds
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: ben_dover0802]
#14567011 - 06/05/11 09:38 PM (11 months, 18 days ago) |
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Wow that does sound fucked. That's what keeps me away from it.
If you keep a log I'll check up on it. I am trying to bulk up a bit this summer (why I started taking creatine) and am curious of others results.
Are you trying to get bulk up then cut down on the extra fat?
I don't read too much about weightlifting, just kind of do it, but is that the general best way to go to get stronger in a short time?
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indica
penquin
Registered: 08/17/05
Posts: 13,644
Loc: 68.5764° S, 77.9689° E
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: ben_dover0802]
#14567161 - 06/05/11 10:01 PM (11 months, 18 days ago) |
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at the moment I am just bulking, which means a bit of fat and waterweight will be involved, which I will then cut at a later date.
I may look into roids later, but I doubt it.
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frylock91
Registered: 07/25/10
Posts: 5,561
Loc: Richmond, VA
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14567203 - 06/05/11 10:07 PM (11 months, 18 days ago) |
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Yeah I know what bulking is but that's the beauty of tren. You don't have to expect to add water weight and fat to gain more mass and strength.
You interested in pro-hormones? They're essentially steroids, but the side effects aren't as bad, but also, the gains aren't as good, but you'd get more than with a natural routine.
If you are interested, then mrsupps.com has some good ones.
Protein, creatine, and pro-hormones are pretty much the only worthwhile supplements IMO.
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indica
penquin
Registered: 08/17/05
Posts: 13,644
Loc: 68.5764° S, 77.9689° E
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: frylock91]
#14567266 - 06/05/11 10:20 PM (11 months, 18 days ago) |
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yeah i tried creatine, didn't go too much on it.
I have been interested on-and-off about steroids for a while. I might give it a shot later on down the track, and you say trenbolone acetate is the best one? I feel acne may be a big problem for me
also, is there anything else you need to take with it? or do you need to not use any other vitamins/minerals like what i've already got?
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Champion des Champignons
long standing member;)
Registered: 07/26/00
Posts: 2,440
Loc: Alba
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14567483 - 06/05/11 11:03 PM (11 months, 18 days ago) |
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what sort of routine are you using/going to use?
I am a powerlifter.
(of sorts )
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hmmm........
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frylock91
Registered: 07/25/10
Posts: 5,561
Loc: Richmond, VA
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
#14567503 - 06/05/11 11:07 PM (11 months, 18 days ago) |
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Protein and vitamins are the base of what you should take if you wanna get stronger and add weight.
But yes Tren is, in a lot of peoples' opinion, the best because its benefits are so diverse, it has all the pros that people look for in a steroid.
But if you take Tren, something you should definitely take with it would be Testosterone Propionate. Any Testosterone would work, but if you use Tren Ace, which has a very short ester and kicks in fast, you might as well use a Testosterone steroid with a short ester too, like Prop. Plus you can mix them in the same shot.
But the Test will obviously add gains, but it's important for keeping your sex drive/mood up. Tren can kill your sex drive and make you irritable, so you'll rarely hear of people taking Tren alone.
Plus Tren/Prop is one of the best combos anyway.
But strength gains from tren are incredible. It makes you hard as a rock too.
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Champion des Champignons
long standing member;)
Registered: 07/26/00
Posts: 2,440
Loc: Alba
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: frylock91]
#14567658 - 06/05/11 11:56 PM (11 months, 18 days ago) |
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Quote:
frylock91 said:It makes you hard as a rock too.
that's not what I heard.
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hmmm........
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 phantomstranger
Stranger
Registered: 12/17/05
Posts: 275
Last seen: 9 days, 16 hours
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Prohormones (basically anything legal you can buy OTC) is worse for you than testosterone with less gains. Of course it all depends on what's in the prohormones and if you decide to stack roids, PCT etc. If you're gonna juice you might as well go big.
I wouldn't overlook creatine either. It's one of the best supplements you can legally buy for bulking up. I've put on a good 15-20 lbs taking phosphagen(which they don't sell anymore) in a couple months not to mention strength and stamina through the roof. Just make sure to drink enough water.
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indica
penquin
Registered: 08/17/05
Posts: 13,644
Loc: 68.5764° S, 77.9689° E
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this Mesomorph has Creatine Nitrate in it, as well as nitric oxide etc etc
I just got back from the gym, fucking incredible. Again, I smashed through all my plateaus and personal records from before when I was lifting seriously for 4 months straight, and keep in mind today was the first day of my second week. PWO was my protein shake with 2x BCAA and 1x Vitamin C
Soon followed by a very large meal of salad, asparagus, chicken breast, beef, about 3 cups of steamed broccoli and 2x tins of canned tuna, then 2 tbsp of flax seed oil.
I am using Mark Rippletoe's Starting Strength (SS) routine, I will do this for another 5 or 6 months before moving onto perhaps the german lifting routine or something similar.
I do not give all credit to mesomorph, however. I think a lot of my gains in the last week have come from my dedication to a serious diet, the vitamins and minerals and whatnot as well as not smoking, which I'm assuming means I am delivering a lot more oxygen into my blood coupled with the Nitric Oxide . As well as stretching before and after workout. I never really did this seriously before, but I read the other night this can add up to 10% strength to your lifts over time, which is a lot really.
I have notice since stretching my abs are more taught, for the first time in my life i can sit straight legged and touch my toes, my ass is less 'jelly' and is a lot more firm, I reckon in another month they will be fucking rockmelons. My chest is firm as well, pecs are becoming very well proportioned (under the layer of fat coating my body) I am by no means obese or fat, but I do have a layer of fat on my body that I am hoping will slowly burn off a little as my muscle mass gets larger and burns more of my deposits.
Tonight I tried a new technique, after reaching my peak squat for 3 sets, I backed down again to only 60kg (about 125lbs?) and squatted deeper than ever, ass nearly touching the ground. Held it for about 10 seconds and then raised up. Did this for 5 reps. Destroyed my ass (hahahah) but felt amazing.
My back i a little straight, I would like more of a curve for my DL's and squats but the trainer at the gym says it's fine if it's not totally curved and straight, as long as it doesn't curve the wrong way. Stretching should fix this, hopefully.
Frylock:
I really don't feel comfortable relying on stacked anabolics (especially injectable), as I said perhaps later I will look into them, but I really don't want to be relying on them.
However, I don't really get laid a lot, so perhaps the killed sex drive will help me put up with that 
Today I weight 102kg, this is full of food, water and protein. Last week I was 105kg, considering I am trying to bulk, that's weird.
It just seems like I am forever eating, and forever hungry. I am trying to cut out white bread completely, and all saturated fats. Harder than I thought, just about anything that comes in a box is bad for you.
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Edited by indica (06/06/11 05:39 AM)
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indica
penquin
Registered: 08/17/05
Posts: 13,644
Loc: 68.5764° S, 77.9689° E
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Here is my (slightly modified) SS routine
essentially it is two different workout days, 3 days a week lifting with 4 days a week rest for recovery (uber essential, lifting more than 3 days a week with this routine would not be very effective and probably damaging)
Worked;
Monday: Workout A
Tuesday: Rest
Wednesday: Workout B
Thursday: Rest
Friday:Workout A
Saturday: Rest
Sunday: Rest
Monday: Workout B
Tuesday: rest
Wednesday: Workout A
etc etc
so basically, it's A,B,A,B,A,B,A,B all the way through.
Day A:
Squats:
20kg - 1x5
40kg - 1x5
60kg - 1x5
80kg - 1x5
100kg - 3x5
60kg - deep low-box-squats , held for 10 seconds - 1x5 (warmdown, I guess)
Bench:
20kg - 1x10
40kg - 1x10
60kg - 1x5
70kg - 3x5
50kg - 1x5 (warmdown, really)
Dips:
No weight - 3x5 (I used to do this with a 15kg plate, so to rectify this I am doing ;
Tricep pull-down:
"35kg" - 3x10, each set between each of my dip sets
but 35kg on the machine is by no means 35kg, due to mechanical advantage of pulleys etc
Seated Overhead Shoulder Press:
12.5kg - 1x5
15kg - 1x5
17.5kg - 3x5
in between each 17.5kg set I do, to strengthen my shoulders more;
"Modified Deadlift-curl-OH-shoulderpress" Where I have a trap bar loaded with 20kg, I start with a deadlift, into a bicep curl, and then shoulder press. I do this for 10 reps between each set of shoulder press.
Weighted incline situps:
15kg - 3x8
Finished with about 15-20 minutes of stretching exercises
Day B:
Squats:
Same as day A
Deadlift: (my favourite fucking exercise of all time)
60kg: 1x5
80kg: 1x5
100kg: 1x5
120kg: 1x5
140kg: 1x5
160kg: 3x5
Followed by a warmdown set of 120kg 3x5 holding to perfect my form. My grip strength is great with my deadlifts, and I have no problem holding the bar at my max weight.
Chinups:
0kg: 3x5
I will work this over time to be weighted chinups, doing roughly 2 warmup sets of 8 before 3x5
Pendlay Rows (Bent over rows?)
60kg: 3x8 (really need to work on these, I fucking hate them)
Modified Deadlift-bicep curl-overhead should press
(same as day A)
at trap bars loaded to 20kg
Some days I will throw in bicep curls at
25kg 3x10 with a last resistance set.
Hyper-extensions
3x8
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Edited by indica (06/06/11 03:40 AM)
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indica
penquin
Registered: 08/17/05
Posts: 13,644
Loc: 68.5764° S, 77.9689° E
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: ben_dover0802]
#14568011 - 06/06/11 03:30 AM (11 months, 18 days ago) |
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bendover;
Weightlifting/powerlifting is good if you are trying to bulk, from what I have heard this SS routine is one of, if not the best exercise for bulking.
It means maximum lifts for low reps which means you aren't so much 'toning' as just 'building'
so say you could lift 100kg for 10 reps with ease, it's making you lift 140kg at 5 reps to fuck your shit up. It's really effective.
Not only this but the SS routine actually helps build a lot of core strength as well. Kettlebell training is great for it as well, and I'm sure you could probably incorporate some bells into SS somewhere along the way, maybe medicine balls for the situps or whatever. SS focuses a lot on back strength, leg strength and abdominal pressure, so a lot of great power strength comes out of this.
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don_vedo
MerKaBa
Registered: 05/12/11
Posts: 1,381
Loc: 5th dimension
Last seen: 4 months, 23 days
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: frylock91]
#14568968 - 06/06/11 10:26 AM (11 months, 18 days ago) |
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Quote:
frylock91 said:
2 words...
TRENBOLONE ACETATE
Not something to mess with, from personal experience all I'll say is it's more of a burden then blessing. If you like waking up in the middle of the night laying in a pool of sweat, have serious hot flashes all throughout the day and have extreme insomnia then tren might be for you.
If it were me I'd stay away from pro-hormones due to the fact you never no what your really getting as far as the hormone goes, if steroids are something you want to try stick to your basic small dosed test cycle, or growth hormone.
If you don't want to involve enhancement shops like steroids then you should probably lessen your load, rest more, and eat eat eat.
Lah'Kesh
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Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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frylock91
Registered: 07/25/10
Posts: 5,561
Loc: Richmond, VA
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: don_vedo]
#14569027 - 06/06/11 10:37 AM (11 months, 18 days ago) |
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Eh. It all depends on the person, all I got was some trouble keeping up with the normal amount of cardio I did.
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don_vedo
MerKaBa
Registered: 05/12/11
Posts: 1,381
Loc: 5th dimension
Last seen: 4 months, 23 days
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Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: frylock91]
#14569097 - 06/06/11 10:56 AM (11 months, 18 days ago) |
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Quote:
frylock91 said:
Eh. It all depends on the person, all I got was some trouble keeping up with the normal amount of cardio I did.
Totally forgot about the shortness of breath, you didn't get night sweats though? I've been on a ton of bodybuilding forums and from my experience and most I have discussed tren with the main side effect was the profuse night sweats; I would literally wake up drenched like I had just got out of the swimming pool.
Lah'Kesh
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Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? We were born to make manifest the glory of God that is within us all. And as we let our own light shine, we unconsciously give other people permission to do the same.
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