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What is Powerlifting? Powerlifting Bench Press Training Split



Powerlifting is a sport that tests the raw power. Competitors try to lift the highest possible loads for a single repetition in squat, bench press and deadlift exercises.

Sport began informally in the 1950s as an outgrowth of the Olympic weightlifting and individual gyms, where the lifters tested their strengths on various "odd-numbered lifts" of their choice. Meetings often included the barbell curl, but in the 1960s, participants set clear rules, and the controversial lifts were officially restricted to squats, bench presses and deadlifts ̵

1; exercises that give you the most weight.

How Powerlifting Competitions Work

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The competitors have three attempts for each lift: The trials are recorded and the heaviest completed lift is counted At the end of the meeting, the pounds of the best attempts are added to the total of the Determine lifters The highest-lift lifter in its weight category wins.

Powerlifting is popular with veterans of other strengths Strength sports such as football, which can no longer play but feel strong. "There is absolutely no age limit," says CJ Murphy, a powerlifting coach and owner of Total Performance S ports in Malden, MA (visit him on TPSMethod.com). "And people are very supportive at meetings. Nobody cares what you lift. For most people who do that, powerlifting is not so much a sport as caring to do the best you can.

In 2018, super heavyweight Ray Williams squatted 1,069 pounds (no auxiliary equipment). set a world record. Ed Coan is widely regarded as the GOAT of powerlifting and has set more than 70 world records. His best lifts are a 901-pound deadlift weighing 220 pounds.

Powerlifting Training

  Strengthener Strength Training Strength Training

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Powerlifters use many strategies to build their power, but in a powerlifting practice, you generally train one or more of them three competitions Raise or make variations by performing at least one hard set in the range of 1 to 5 reps. After that, you usually run a so-called assistance lift that works on the muscles and movement patterns you've used most often. Lifting – followed by additional exercises that build up the entire muscle or target weaknesses.

Murphy r e recommends the following training session: Monday, concentrate on the squat, followed by an auxiliary lift for deadlift, such Eg dragging the frame, and then exercises for the quads, thigh muscles and core. Wednesday, focus on the bench press, a bench press construction move like a tight-grip bench press and then shoulder, back and arm work. Friday is deadlift, followed by a squat builder like a squat forward and buttock muscles, thighs and core work. Saturday, focus on a floor press and then on shoulder, back and arm work.

Powerlifting 101: The Better Bench Workout

The following is an example of the type of workout a powerlifter would use to improve bench press performance.

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Bench Press

Perform sets of 3 reps until you reach the heaviest weight to finish them can good shape.

Close-grip bench press

3 sets of 5 repetitions

  Low-barbell barb bench press

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Dumbbell Overhead Press

4 sets of 8 to 10 re ps

Bent Over Row

4 sets of 15, 10, 5, 20 reps

  Barbell Row

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EZ-Bar Curl

3 Sets of 12 to 15 reps

  Ez-bar preders curl

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Lying triceps extension

3 sets of 12 to 15 reps

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