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Strongman Competition
Diet in Powerlifting
The Bench Press
Squats
Some Things I Learned About the Deadlift
Inner Workings of a Meet
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Helpers, Training Partners, and Coaches
Lifts in Powerlifting
Etiquette
Common Questions Answered
Recently, I attended a strongman practice hosted by Bubba Melton, the Tennessee state chairman of the North American strongman society. It was held in McKenzie at World class fitness. This week I'd like to look at the differences and similarities in powerlifting and strongman. I'd like to personally thank Bubba for hosting the practice and his hospitality. He is a class act. Also, Willie Wessels was in attendance helping and practicing the events. This guy is a legend and a class act himself. Both gentlemen answered questions and offering advice. It was a great deal of fun. Below is a brief description of the strongman competition.
A strongman competition typically consists of 6-8 events. Many of the events have been adopted from the Highland games and the Basque contest, as well as some new twisted events. You will commonly see a variation of some type of powerlift to test pure strength. Some of the common events are:
Farmers walk: Carry 2 cylinders of weight (typically 245 lbs) in each hand for a predetermined distance. Scores can be bases on distance or time and sometimes used in a medley of events.
Car walk: This is done by carrying a car with the floor and roof removed with a harness. This is usually done for distance.
Loading: This is done by loading some type of heavy object onto a platform or a bed of a truck. This usually is done for time.
McGlashen Stones: This is a timed event. 5 round stones ranging from 220-335 lbs. are put on top of a platform.
Truck Pulling: Hand over hand pulling of some type of vehicle for time. It is pulled with a 100' rope.
Log Press: Pressed over head for reps or weight. Sometimes cleaned from the ground or platform.
Hercules hold: A grip strength event for time done in a cable-cross type machine in each hand.
Crucifix hold: a crucifix held at the sides of the shoulders for time usually weight 30-40 lbs.
These are just a few events. If you watch WSM on ESPN, then you've already seen some of the insanity.
I arrived a little late and missed the stone lift (thank God!) I started with the truck pull. This event was done pulling a pickup truck with a rope. It was a hand over hand type of pull. You sit down flat and pull the rope with your arms and back. I found this to be the "easiest" event of the ones I was able to try. Keep in mind, I had never laid eyes on any of the implements, much less tried to do any of the events. My technique came from watching the WSM competitors do a hand over hand rope pull with a boat or a truck. I used my legs as well for the first few pulls the truck was coming faster than the rope. I was then told it was more about hand speed. What was like powerlifting was that you needed strength to get the initial burst to over come inertia, after that it was speed and athleticism. That's where it was very different. Not to say powerlifters aren't athletic, but what we do is all about moving something once. With this event you not only have to have strength, but hand speed.
Next, I attempted the over head log lift. I thought I might be decent at this with the Olympic lifting training I had been doing. I was so wrong. Your hands are inverted 90 degrees, so your hands are opposing the weight unlike a bar. Because of the circumference of the logs, the log rested on your chest in a different location then with a bar. We started with an 8" (round) log and went to a 12". Needless to say, the 12" ate my lunch. It wasn't heavy, but to clean it I had to pick it up and then roll it up to my chest. You have to have some flexibility to do this. The 12" log sat so far out on my chest, I couldn't get a groove. I could push it off my chest, but had no lockout power. This was nothing like Olympic lifting. For those of you that do push presses, this was kind of like that only with bar further away from you. That's as close a resemblance to lifting I can think of. The cleaning part of the log resembled more of a bent over row and then rolling it up on the chest. Strong shoulders are needed, as well as triceps. The difference is, you need alot of flexibility to get the log to your chest and this is nothing like powerlifting or Olympic lifting. It really made it a unique event.
The third event was the tire flip. Folks, this is as nasty as it looks and then some. I had been doing high rep deadlifts to prepare for this. However, gripping is an issue and the deadlifts only help you to get it off the ground. Once it gets waste high, you have to drive through it like a blocker on a football field. It was all about timing and explosiveness. I completed the course, but the tire was certainly the winner here. Again, powerlifting is all about moving something one time. The tire was all about reps and it was heavy and cumbersome. You have to have a great deal of aerobic capacity. I thought my lungs would bust out of my chest. Needless to say, I have to pick up my cardio. The tire is a humbler.
The last event I tried that day was the medley. The medley consisted of a farmers walk with two 200 lb cylinders. Then you drag a sled weighing around 450 lb. Last you flip a car on its side and sprint to the finish line. I'm guessing you carried the cylinders and drug the sled for roughly 50 feet for each implement. This was very suited for me. I was able to run with the cylinders and drug the sled well. The sled area was half grass and sand and at the last, I slipped in the sand. After the first two implements, the car is tough to flip. Then you sprint (imagine me at a full sprint gasping for air) to the finish line. These events require great strength, but you have to have great grip strength and quickness is a must. You have to have enough muscle endurance to be explosive to flip the car after fatiguing the muscles with the other two implements.
One of the things that struck me was, now I need different "equipment". There seemed to be a few necessities for these events. I had Nikkon knee braces to cover most of my forearm and upper arm. This was great when I was flipping the tire. Your arms take a beating in these events. Shoes were a big deal. Something that had ankle support and they even were using high top cleats in the medley so as not to slip in the grass, which was very sandy in McKenzie. I could see using some type of good hiking boot in the harness pull. The crane for the competition weighs around 86,000 lb.! Tacky was another item. This stuff makes stuff stick to you. Used during picking up stones, etc. Needless to say, I was a fish out of water. I'm very much a novice and then some at these events. Hunter Allen and Pete Bouchard did well and I expect they will do well at this event. I, on the other hand, just hope to complete the competition and stay in one piece. I will say that I love the challenge. It's a different world altogether. Overall, I think the sports are very similar in the fact that you have to have great strength just to complete the events. However, athleticism will win every time. The guys that had a good balance of strength and speed along with a high aerobic capacity did well. The competition will be in October, one week before the Tennessee regionals. I'll do a review of the competition and then the challenge will be to make it through the regional meet.
Congratulations to all that recently competed at the NASA world cup. A special congrats to my pals Pennie and Bob for doing so well. I hope this column expands our horizons a bit and challenges us to new levels. As always-lift heavy, train smart and eat more pizza.
this is where I'm at. Help me...
We all remember Alexia in the Olympics. He was not only brute strong, but a great technician. We also remember the huge belly he had. I also remember the strongmen and the powerlifters of yesterday that were giants and huge eaters. Now, trust me, I'm not a skinny Minnie, but let's evaluate our food intake, diet and things that we can do with food not only to enhance our lifting, but enhance our lives. I've heard many times you " you have to eat big to lift and be big". That's only partially true.
Let's also look at some basic supplementation. See how it helps or maybe doesn't help. I'll be recruiting some others help in this article. I'd like to thank them in advance for all the help.
Now, to start, I'd like to say noone eats more than I do. I have been guilty of overeating and eating things that were so good, but not so good for me. I also believe noone works harder in the gym then I do, however; as in previous articles I've stated that I've decreased my workload to help my recuperation and what I use to supplement my diet. I think the biggest things that has improved my lifting in competition are less volume, more ab work and diet. Now, when I say diet, I don't mean a 2,000
calorie diet that is posted on all the labels of things we buy. And who only ever eats 3 good meals a day? I'll answer that, nobody! I'm talking eating clean. You can consume huge amounts of food when you eat clean. As a powerlifter, or any other strength competitor, you need more food intake then the typical person. Also, your supplementation will be different as
well. As a lifter, your needs are different. Something to keep in mind, usually; eating won't cover you for all the needs you have for training, competition and nutrition.
Food:
What do lifters need? Food! I still believe that food is the best supplement. What I'm saying is, food is the anchor to your diet and is key to your lifting success. The crucial part of a diet is balance. Whoppers and pizza will only carry you so far. That's right folks, I said it. Pizza will only take you so far. You need foods high in protein and that are sources of good carbs and fat. Let's talk about carbs first. The best source is from fruit and vegetables. I know, I love pasta as well; but it is enriched flour and that's a whole other article. You have to be careful with fruits as well. Some have higher glycemic indexes and make them "sugary". Glycemic index in food measures how much your blood sugar increases 2-3 hours after eating. Although sugary items can do this
sometimes up to 4 times the blood suagr levels. Keeping blood sugar levels under control throughout the day will aid in your body not storing as many calories as fat. Mixed meals being best like mixed vegetables, protein and carbs, either simple or complex in helping stabelize blood sugar levels. Glycemic foods consist of not only sugary items and fruit, but also complex carbs like bread, potatoes and rice just to name a few. Now, we're not trying to be bodybuilders here, but with the immense amount of food intake we have, it pays to take care when eating. As a rule, I keep my fruit intake to 3 pieces daily and I go with fruits that don't have a high glycemic index, usually something like peaches, plum and granny smith apples. Green leafy vegetables are great for you. You get a small dose of carbs and fiber, plus vegetable protein and many other nutrients. Good fats can be found in sources like nuts(unsalted and no oil), alomonds & walnuts, tuna and salmon and flax oil and olive oil. Bad fats are found in
animal fat, palm kernel oil and hydrogenated vegetable oils. These are just some example. The important thing is to read your labels carefully.
Supplements:
One of the things that the body produces when weight training is the hormone called cortisol. Lifting heavy weights stresses the body. It is also released when you are stressed and/or emotional. Problems with cortisol range from stimulating appetite, nervous eating/overeating and sometimes even depressing appetite entirely. Take into consideration that not only do most of us train hard, we also have jobs and families that create a great deal of stress, etc. Imagine training hard then going to work for 8-10 hours and then go home to your family. It can get to anyone in the best of circumstances. So why is cortisol not our friend? Elevated cortisol levels lead to muscle tissue breakdown. That's not good. What can you do? Try vitamin C and E and also glutamine. Cortisol is blocked by glutamine and is also the most important amino acid in muscle building and is fairly affordable. I use 1 gram of C and 800-1,000 IU's of E after training. Also, the best times for glutamine are before and after training and right before bed. These are the times cortisol is at its highest. Some bars and most drinks have glutamine, but it's best in its isolated form.
Always, always, consult a Doctor before you start any diet and supplementing. This is what I do and it works for me. Everyone responds differently to stress. I usually tend to "comfort" eat if I'm really stressed. You know, go to the pizza buffet and slice after slice after slice. Trust me, many have witnessed that phenomena and it isn't pretty; not to mention not too healthy as well. I mention these supplements not to advise you, but to inform you. Also, these are easy to get and usually very affordable. Another supplement that I've tried that works well is flax oil. Now by itself, this stuff taste pretty rough. Take it from me, if I can't eat-noone else has any business putting it in thier mouth. You can, however, make it invisible to taste in your protein drink. 2
tablespoons in the morning and 2 more in the evening. The same with MCT oil. MCT oil is medium chain triglycerides. These are lipids which burn rapidly in the cells and do not contribute to fat storage. In other words, cool! MCT is a plant source lipid, so no cholestoral as well. It's also very cool in that when it is metabolized in the body, it acts more like a carb rather than fat. In other words, it burns as readily as carbs, translated, way cool! Last, you simply can't go wrong with a good multi-vitamin. Make sure to read labels always even when buying a multi. Make sure you know what's in there. The vitamin is your insurance policy
to help you get those extra things your diet won't be able to cover.
Again, these are just a few examples and suggestions for you to try and use. Nothing magical and nothing miraculoius. Just good eating and hard training. The biggest thing is to be consistent. Allow for a cheat day. The main thing is not to go crazy and over do it. This is one of many facets you need to pay attention to and practice to ensure your lifting success. Thanks to my pal Sue Steele for her help on this article. I wouldn't have been able to sort through it all without her help and she provided most of the information for me.
As always-lift heavy, train smart and eat clean, then eat more pizza on your cheat day!
Wade
This week I thought we might look at the bench press. I am the worst at this lift, however; I've got some tips that have helped me to become a decent presser. These tips will help any bencher, whether a big or not so big bencher. We'll find out some things that will help us in training and on the platform.
My pal, Hunter Allen, got me to pull/pinch my shoulder blades together. Try this as you sit. When you pull your shoulder blades together, it really expands the chest cavity. This keeps you tight and also shortens the press stroke. The less distance you have to push, the better your chances of pushing a bigger weight. This will take practice and some stretching to get accustomed to initially. Gradually widen your grip. There are some folks out there that use a "less" wide grip and it works well for them. Find a grip that you are comfortable with and use that. However, I have that wider is better. Again, it shortens the stroke of the press and shortens the distance the bar has to travel. If you want to widen your grip, do it gradually. It will take time for you to get accustomed to even the slightest shift. Be patient and keep at it. I went from my pinkies on the rings to pointer on the ring in a year and a half. It takes time to get accustomed and confident. Plant your feet under you as far as you comfortably can. This will allow you to get some leg drive in your lift. The better your feet are planted under you, the less likely to lift your rump off the bench. This foot placement will help you with developing an arch. This is where my arch came from. For a big guy, I have a fairly large arch. It is something I practice every bench workout. Again, it keeps me pushed into the bench, allowing me leg drive and I don't raise off the bench or raise my head. The arch also once again, shortens the stroke.
Something to consider for those of you using a bench shirt, get it properly fitted. I see guys all the time that wear a "comfortable shirt" shirt. If you are going to go to the trouble and expense of wearing one, get it tight and fitted to your build. Also, a suggestion; get a couple of regular Inzer blast shirts to try them out and get accustomed to wearing a shirt. A blast is fairly cheap and the least radical cut. You won't get the rebound from the competition type shirts, but I think you'll find that you can make a smooth transition to a radical cut and get to know what it is you need in fit. You can always use the blast shirt to train in. And make sure that you take the time to train in gear. Not so much to lift more weight, but to get accustomed to it. As you progress and get more advanced gear, you'll need to take the time to adjust to how the new gear may change or alter your feel and groove. I wear a belt not so much for support, but to keep the my bench shirt from riding up. It keeps the shirt in place and ensures I'm getting all I can out of the shirt. Again, if you wear one, get all you can and get the most out of it. Also, the belt gives me some support and I push my abs against it to stay tight throughout the lift. I use a thin belt. I find that stiff and thick belts effect my arch. The thin belt does what I need and still allows for flexibility.
These tips won't necessarily turn you into the next Anthony Clark, but they should take a little guess work out of gear and execution. These are just some basic tips that anyone can do and should be able to achieve relatively easy. That's the answer most times, it's simple execution. Alot of times, we start second guessing and complicating things by thinking too much. Focus on the lift. If you are having a problem, focus on one aspect and do whatever it takes to correct or improve it. Once that is done, go on to the next. When you walk a staircase, walk it one step at a time. Yes, you can skip steps, but if you fall and your step isn't steady, then you are back where you started. One step at a time, sure and steady. Keep positive and honor the journey.
Good luck to everyone at the NASA World Cup this weekend. Everyone lift big weights and get all white lights. Good lifting and be safe. And as always-lift heavy, train smart and eat more pizza.
Wade
This week I wanted to look at our squats. This is the first lift of the meet and usually sets the tone for your days lifting. I'd like to share with you some tips that I've learned along the way that may help you execute and train for the lift.
Belts:
This, to me, is the key piece of gear for squatting. I personally use a lever belt for several reasons. With the squat, I can have the belt be tight as possible and the stiffness doesn't hinder me at all. Also, after you set the prongs in the belt, you can leave it on in the open position. This allows me to have one less move when getting wrapped and getting ready to lift. Once the wraps are on the knees, you need to be ready to lift as soon as possible. All you have to do is get up, set the lever and you are ready to go. With this type of belt, you aren't worried about getting it as tight as you need it. It is already preset and ready to go. Again, one less thing to worry about. You can get these from several good companies in the $70.00 area.
Wrist wraps:
These are also important. I find I put a great deal of stress on my hands and wrists when squatting. Something to keep in mind, as you are getting your knees wrapped, (hopefully you have someone that can do this for you) wrap those wrists. Once again, that way when the knees are wrapped, you are ready to rip. Make the most of those knees being wrapped tightly before you lose all the feeling in your legs. I use a little less strength in wrap for squatting so as to allow for gripping and flexing. I find that if my wraps are too tight and stiff, I have trouble getting my grip on the bar, while the bar is on my back. I still get wrist support, but nothing that hinders me being able to hold the bar.
Knee wraps:
Learn to wrap these tight! This helps so much when you are firing out of the hole. You get a tremendous amount of support throughout the whole squat movement. If wrapped well, you can increase the squat weight upwards of 25-50 lbs. 20-30 on the average. Learn to wrap yourself, but if you have someone that can wrap you on meet day-all the better. When you are in all your gear, it consumes a great deal of energy trying to wrap yourself. Some prefer to do it themselves, but I find that I can't get the wraps as tight. Then I have to worry about my wrists and what not. My best lifting has been while someone wraps my knees. That way when I stand up, I have my wrists wrapped, pull straps, and fasten the lever. I'm ready to rock at that point. Another thing to consider, as you can; purchase extra sets of wraps. You can cross another thing off the list to worry about if you have 3 full sets rolled and ready to go. I keep an extra set rolled just in case something goes wrong, like a wrap slips loose.
Suits:
Every reputable company makes a good squat suit. Take the time to get your measurements and have one made, if not two, to fit you. The better the fit, the better the lift. The suit should fit tight, not snug or just a little tight, but tight! If you are going to wear one, get the most out of it. Have the suit made where you need help getting the straps up. You don't want them so tight you can't get depth, but tight enough you need assistance. I also find that tightness in the hips are extremely important. You can get knee locks in a Z-suit, but some find these very uncomfortable and can't focus on lifting. Yes, there is a certain amount of pain involved with the locks, but they do work. My best fit came with a Titan dual quad custom made suit. The straps are extra wide and the suit is very tight in the hips and stable throughout. You should try them to see what suits you. I've used the Titan and an Inzer Z-suit both with success.
Shoes:
Here's another one that I feel folks take for granted. For a strong set up, you have to be able to plant your feet firmly on the platform. You need both foot and ankle support. Don't fudge on your squat shoes. Get something that fits properly and supports you very well. When your feet feel secure, you approach the lift with more confidence. There are several out on the market. Find one that is a solid and supportive shoe. For those of you that have trouble with a flat soled shoe, try adding an arch support. I used to use these in the past. I would sit back and had a problem with leaning back. This helped me as I cleaned up my technique. They are fairly inexpensive and can be found rather easily.
Chalk:
Have someone chalk your back where you rest the bar during the squat. This will aid in preventing any slippage during the lift. You want the bar to be in the same spot throughout the lift. Any movement of the bar and cause you to lose balance and/or show downward movement in the lift earning some reds. Reds are bad.
Erector shirts:
I personally haven't competed in these when I squat. I have used them in the deadlift and they work well. Something to keep in mind though. You are under more compression then if you use a t-shirt. It will be a little more of a chore to take in a breath when you start to squat. You should train with one of these if you are going to use one competing. I may use one this cycle and see what I come up with. I'll let you know.
Some things to consider while training. Do everything in training like you want to do it on the platform. Don't vary on meet day. Don't expect for you to magically come up with something during meet day either. If you trained it and practiced it, then you should be able to execute come meet time. If you aren't prepared, don't expect a miracle. You will be disappointed. You've heard me say it before, keep the same warm-up routine, everything needs to be routine and consistent. I can't say it enough-BE CONSISTENT! Practice getting into position during warm-ups. Approach each warm-up set as though you were squatting a huge weight. Practice perfect form each rep and set. Some of this should be review for most of you. You should already be doing this. Fire out of the racks, no easing out. Get under the weight like you mean it. You are going to crush the weight, you have no respect for the weight, you will prevail. You have to have the attitude. Practice stepping back and getting your stance with as few steps as you need. No shuffling, plant those feet and let the judge know you are in control and ready to squat. Listen to those commands. Squat and rack only when told to.
This weeks column is short and sweet. I didn't want to wear everyone out with too much information. I love the squat. These are just a few things I've picked up and has allowed me to move some pretty big weights in very little time. Hopefully, these tips will help you as well and keep you consistent. And please, for the love of God; don't squat shallow.
Lift heavy, train smart and eat more pizza!
Wade
Some Things I Learned About the Deadlift
This week I'd like to review some things I learned about the deadlift. In reviewing video tapes of the recent APA meet and several others, I noticed some typical mistakes we all make when trying to execute the deadlift. These aren't huge mistakes, but most times makes or breaks the lift. Let's look at honing in on our technique and see what we come up with.
One of the things I see a lot of lifters do in the initial "pull" is jerk.
This may work for some, but after watching several tapes, I think it throws you out of balance taking the weight too far out in front of you. I think a tiny, split second pause of tension and exploding with the legs will take you off the floor much better and keep the weight closer to you. Thus, improving your center of gravity.
Another one that is typical, is allowing the shoulders to pull forward.
Again, this keeps the weight too far out in front of you and takes your legs out of the lift. Alot of times this is a sign of trap and upper, middle back weakness. A couple of things that I have used with success to help in this area is shrugs. However, we do them a little differently. In the deadlift, the traps are essentially doing a static hold on the weight. Granted, you aren't shrugging the weight, but the traps and rhomboids are under constant tension throughout the lift. The stronger the traps and back, the more apt you will be to keep the shoulders back and keep the weight close to you. We first do Willems shrugs for the rhomboids and lower traps. Rowing has a tendency to exhaust the biceps and you can't really get a static movement from this exercise. Willems shrugs are performed by using a chest supported row. Set up like you would row, but shrug the weight as opposed to rowing.
Make sure to pull the shoulder blades back and up. The stroke, or movement, is only 2" to 3" depending on arm length and size. 3 sets of 10 of a light to moderate weight will do it. When executing the shrug, hold the weight at the top for a count of 2. No need to hold it longer. Another type of shrugs, is the hammer strength machine shrug. But you can use a barbell or dumbbells; whatever it takes. We will do 5 sets of 5. Again, a moderate weight is plenty. Also, we will hold the weight at the top for a count of 2.
This has made a tremendous difference in my pulling. It really helps me at the top of the lift at lockout as well. By having the strength in my traps to keep my shoulders pulled back, I can keep the weight close to me and keep my strength in the lift-my legs. This also takes a great deal of stress of the lower back because I'm not using the lower back as my primary mover in the pull. This will really help at this time of a meet. Once you start deadlifts, you are usually tired and the lower back is a little stressed.
Keeping this area as fresh as possible can mean the difference between winning and losing and simply making those last crucial lifts.
Something I saw a great deal of was locking the knees midway through the lift and then flexing or slightly unlocking the knees to get under the weight to lock out. This will get you reds for hitching. You may not actually hitch, but unlocking the knees even a little will show and seem like downward motion to the judges. It's just a fact and I've witnessed this many times. By following the steps above and practicing good form, you will only lock your knees at the top of the lift.
Baby powder! Use it! It doesn't take a massive amount to the do the job, but still use it. Another little trick to use. Sprinkle the powder on your legs and then turn the bottle back upright and use the bottom of the bottle to spread out the powder. Do not use your hands! The powder will stick to your hands and unless you can wash them, it will effect your grip.
Practice your form! Even through the warm-ups. Get your technique down. Find a rhythm and keep it consistent and constant. The approach to the platform and bar, breathing, and whatever you do to psyche yourself up should be constant. Be very consistent here. If you do it in the gym, you'll do it on the platform. Practice that form and execute on every rep and set!
Last, lock those knees when you are finished and don't lean back excessively on the top of the lift. Again, the lean can show downward motion. Lockout with the shoulders erect and hold it there. Breathe! Try to take in as much air while you are upright and then go down to the bar. I find it very difficult to get enough air crouched over the bar. For some this works, but it never hurts to try it and see what it does for you. And keep a damp towel handy to clean the bottom of your shoes. No slipping!
Hopefully, this will help you get passed a few sticking points and add to that total. Good luck. As always, I welcome any feedback or input.
Lift heavy, train smart and eat more pizza,
Wade
This weeks column will be three part. First, lets discuss the inner workings of a meet. Second, lets look at a few more things to think about while competing and third, kids and powerlifting.
After helping to coordinate the APA TN state meet, I came to a few conclusions. It's a lot of work and you have to pay attention to detail. Some things to consider; I didn't realize I needed to line up spotter/loaders. That was an oversight on my part. I didn't have enough plywood and drops to cover the gym floor and had to make do. I had to scramble for some last minute judges. I ended up judging, spotting, loading, cleaning the platform, setting up and restoring and even a little coaching. Oh yeah, I lifted as well. Now, that all sounds nice and self absorbed, but; there isn't anything that is special about me. I made lots of new friends, got to see some old friends and learned a great deal. I think that the helping kept me distracted until I needed to lift. After all of the other stuff, I still went 9-9. I only bring this up to make a point. We can always offer sometime of hand or help. It just makes the experience that much better. You've trained hard, worked hard and spent money to get there-enjoy it. The more everyone gets involved, the better the meet runs for everyone. No excessive waiting for the lifters and a happy meet director. Enjoy the people and the entire event. I don't think you take away anything from your lifting if you pitch in a bit. If everybody does it, then it effects nobody's lifting.
As far as things needed for meet, spotters/loaders. These people are so important. Learn to do it. Judges-line these people up long before the meet and have alternates available. Build a platform. Make it solid and don't skimp on the wood. Get rubber matting to put under everything and make a platform that will accommodate the plates, etc. Keep damp towels handy or even a damp mop the wipe down the platform. Keep a wire brush handy to brush off power and chalk dust. Check the facility pa or your own pa before you get to the venue and check it again once you've set up. Do the bulbs work in the light board? If you don't have lights, pack flags. Buy yourself a deadlift helper or have someone weld you one. These things are invaluable.
A few things that I saw happening during lifts at this last meet may get you reds in other meets. Little things to pay attention to were foot movement during a lift. I've got reds for this before. Plant those feet! Also, some knees were being flexed. Make sure you lock them prior to starting so you don't hold the weight too long and make sure they lock out and stay that way at the finish of the lift. How bad would you feel to break your pr squat, rack it and then get 2 reds for knees not being locked out? That would suck, there's no other way to put it. Don't lose a lift on such a small technicality. Lastly, when getting ready to take the weight from the squat racks, get under the weight. Get it so you can fire up as opposed to back. Easing out of the rack wears the lower back out. Use those strong legs to get out of the rack so you can't set up strong without taking to many steps and wasting all your energy. Just some observations.
And finally, as many of you know; my son Wesley lifted at this last meet. I'd like to see more of this. I know many of you have children that are interested. With all the problems with some organized sports, even recently two parents fighting ending in the death of one of them; I think this sport lends to being something special for the kids. Several sanctions have development programs and kids should be encouraged to participate. I think what has helped Wes be successful is that it is fun. He had his trophy by his side the whole time we were driving home. I love other sports and Wes participates in several of them. I want him to win and be competitive. I think that's a life necessity. However, it's not all there is. Being able to be part of a team, mastering a skill, and having fun should have a heavy focus. Teach these kids that they are competing against the weights. We as adults enjoy the sport and even with rivalries, we always encourage each other. Shouldn't we teach our kids the same thing? I believe so. There are so many positive that can be achieved through sports and especially, powerlifting. Wes is more confident, has something he's achieved and is proud of and feels like he belongs. What more can you ask for? They don't have to spend hours in the gym and lift heavy. Most of us don't either. Teach them technique and to enjoy the whole process.
Ok, this column has been somewhat of a platform for how I feel about a few things. Hopefully, this will inspire you to become more involved and to learn. There is so much to gain by giving and learning. The rewards are endless, not always easy, but rewarding nonetheless. Love your kids. Hug them everyday. They are our future and they are the future of this great sport that I love. Thank you for indulging me this week.
As always lift heavy, train smart and eat more pizza.
Wade
This week I'd like to look at using a training manual to aid in training. It doesn't seem like you can say much about them, but let's delve a little deeper into the information that can be tracked conveniently and how we can
reference it for future use.
First, it's very easy to keep a manual. All you need is a spiral notebook and something to write with. Second, track everything that you can. It's easy to focus on training, however; tracking supplementation and food intake
can be vital information to refer back to. Little notes are also a good idea. Maybe you had a difficult training day. You can post that is was tough to get through and maybe some quick, general thoughts as well. Maybe you were sick or maybe you tried your new super, deluxe with the extra whammy fabric briefs. Any of that information can be useful for future reference.
Date everything, even time it. If you train at the same time everyday, this isn't so important; but if you have different training times, you can track when you are at your strongest, etc.
Another useful aspect of a training log/manual, is to be able to reference it for meet purposes. For instance, maybe you didn't do near as well as you thought you would at a meet. You can refer back to your log and see what happened in training prior to the meet. Were there any signs of an upcoming problem. Did you have any odd pains or training wasn't going so well. All that information will be there as long as it gets logged.
Also, be honest. If you had 2 whoppers(who only eats 2 whoppers anyway)for lunch, put it in. No need to lie to yourself. The training manual is useless if the information is not accurate. If you didn't get that last 500 lb press in your set of 10, only put in 9 and that you needed a tiny spot to push that last rep out. I'm not being sarcastic, but all of you know that you are capable of not being honest. And that's not being honest with yourself. The information in the manual isn't useful unless you are completely accurate.
If you are overweight for the class you lifting in, log it. Don't say you made it. These types of information will be useful as you plan upcoming training and meets. It's the little things that alot of times puts us over the top. A manual is such a tremendous tool to track progress, gauge lifts at meets and reference mistake or things that worked well for upcoming events. The more information you log, the better the tool. You can answer several questions this way and it can only help. And we need all the help we can get. So go get that notebook and start making entries. Good luck, I'm here to answer questions if you need it.
AS always, lift heavy, train smart and eat more pizza.
Wade
To get that huge bench I need to bomb my triceps and shoulders right?
Well, this week let's look at assistance work and how it can really help and see what/if there are any pitfalls with that type of training. We can also ask the questions, does that much volume cause me to over-train, and how do we avoid injury. This week I'm going to ask some other lifters these questions and see what we come up with.
My concern about assistance work is how to not over-train and get injured.
Here are a few points that I've run into with my own training. Save the biggest portion of your energy for your core lifts. One thing I've done in the past, is try to work my assistance like a core lift.
What happened?
Did I get stronger?
Well, I got nagging little injuries and never seemed to recover fully. I did get stronger, but my progress seemed to be slow. I referenced my training log(a topic for a column another time)and found my volume was way higher from the previous year. Now I know what you're going to say. You are stronger now and in better shape. That's partially true. Stronger doesn't necessarily equal better shape and the ability to do more and need more volume. I think you'll find better results if you find different exercises to hit those areas you need to improve to help a certain lift. Ah, but now it seems I'm talking in circles. Let's look at an example.
For deadlift, I was training deadlift and then doing lower back work and rack work and ballistic type shrugs. I was pulling huge weights in the rack and shrugging as much weight, over 200 lbs. of my deadlift pr. I found that I was worn out and it would effect my performance for the next few days. When I trained deadlift and then some light lower back and moderate weight shrugs, my recovery was better and it didn't effect my training sessions the next day. I really believe that if you do assistance movements, your approach should be to assist. When you bomb your body with the core lifts, the very muscle that are supportive are getting re-bombed in doing assistance training. Now, don't get me wrong, I firmly believe that you have to work the helping muscles. But, I also think we need to take a different approach. Find a way to get the maximum results. In this area, less is more. Work the assistance muscles for what they are, helpers and supporters.
To help give you some perspective, I asked my pal, Wade Hanna, to answer a few questions. Wade is a great powerlifter. He has spent some time recovering from a serious injury and has to go through many different variations of training, to recuperate, rehab, and increase his strength. He did an article recently that hit a little bit on assistance and inspired this week's column.~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~
After reading your last article, I saw the statement about assistance and it made sense to me. Do you think most lifters train assistance to hard? too heavy and too much volume? You are certainly welcome to expound if you like.
I don't know if most do or not. I have seen and read about some that do though. I think it is more a subtlety than "too much." I would say they just put more "focus" on upping the weights and making improvements in the assistance stuff instead of making the improvements in the core lifts. I think this is probably because it is easier to make gains in the assistance motions than in the core movements. Consider that most assistance stuff is pretty small in scale compared to a squat or deadlift so by nature it is should progress faster as it takes less energy to work the muscle and less CNS to make the motion happen, in addition it takes less recovery to be ready again too. I don't mean that to sound like people are shucking the big lifts because they are hard rather, it is much more fun to put the effort into something that is progressing. I have found myself doing this on many occasions and have to make a conscious effort to pull back the weights on some assistance stuff so that I keep the focus on the main motions. The assistors I feel should always be just assistors. Some are more pronounced and direct than others (i.e. the bigger the motion the more direct carryover IMO) and should be worked hard and heavy.
For example...if you pull sumo and work conventional pulls then these would be something you would put a lot of focus on as there will be a strong carryover. Now, chest supported rows have a place but, IMO they wouldn't have nearly the carryover that conventional pulls would to sumo so they should be tempered. If your upper/middle back is lagging then blasting it with chest supported rows just makes it that much more fatigued when you do the big motions. Some minor work on a consistent basis will bring it up quicker.
Do you think most drug free lifters take into consideration or do they simply do too much and don't recover?
I wouldn't distinguish it between drug free and non. I think it is probably more of an 'early in the career' type of thing. I think as people progress they start to figure out the optimal balance for themselves. I think it will hit drug free lifters harder as their recovery is already at a lower level and thus will be that much further in the hole. Some lucky folks figure it out quick and others who are more hard headed (like me) take a lot longer.
Are you more prone to injury and overtraining with assistance training?
That is a tough one. Yes and no. Look at it like this...you are probably setting yourself up for an injury with over doing the assistance when you go to do a main motion. Truth is I hurt my back (umpteen million times) on mostly assistance stuff. The times I tweaked it doing a squat or dead was after some serious lumbar work or hip work the workout or two prior. I think you are probably more prone to overtraining due to the assistance but, the injury would more than likely occur with the main motions simply because all the necessary components (muscles) aren't ready or balanced to handle the load throughout the range of motion.
With your outlook on training, mainly assistance, how has it helped you come back from an injury and improve? Do you think it has accelerated your comeback and your ability to recover?
Yes, I really do. I think it has tempered me so much from what I used to do. I am not nearly so worried about "how much weight" is on the bar because I know that in the overall scheme it is enough. Looking at a lot of my workouts I think "sheesh Wade, quick doggin' it and get to work!" but, when I look at the whole of the program and start to fathom the total volume done with all the main motion work it is much more clear on how it is supposed to work (referring to my workout plan). I used to, and still do to some extent, have a rabid drive to improve. It is a benefit sometimes and a curse more often than not. I am always wanting to up the weight and continuously think "well, 5-10 more pounds isn't too much to bump it, besides it will just make me stronger...right?" To an extent that is okay but, if it isn't tempered then before you know it you are working with
50-60lbs more than what you should and your core lifts are suffering for it.
It helps in that I am just too stubborn to quit and this has been a major help in the comeback.
Truth be known though...I think putting the focus on main motions and the technique involved to do them is probably the biggest bonus that has helped me to get this far. I am still a long way from 100%...physically I am close but, mentally I don't have the confidence to be under the weight or to push the last parts of some lifts (deadlift) that physically I can handle. It is tough because I really want to get back and keep progressing but, on an equal level I don't want to get hurt like that again. Time and repetition I think are some of the best medicines for injuries that affect the groove of big main motions. You have to believe you can do it, before you will ever be able to do it.
What do most over do it with?
Well, I am almost ashamed to admit it but, probably lower back stuff. I have a tendency to push when it is feeling good to get the total volume of work that my back can handle so high I just can't hurt it. Problem is...it doesn't always work out like that. I keep creeping the weights on a lot of motions and then they are too heavy and my back gets overworked. I have been much, much better in the last 6 months or so but, for about two years when the whole back thing was really at its worst I was a lumbar beatin' machine! <g> It is tough too, I mean your body is always changing so you are constantly shifting the focus around on where you need to work. I think the more balanced and overall your program is the less this tends to happen but, it will regardless of how careful you are. Trick is to keep it all in perspective and see the big picture instead of just the weak area, if you bring them all together then you don't have to focus on any little thing...they just take care of themselves. Now, if anyone knows how to do that please let me know cuz' I am dyin' to know!~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~-~
So, I hope that answers some questions for you folks. Thanks to Wade Hanna for taking the time to answer my questions. Also, congrats to him for recently pulling over 700 in a recent competition. Now that's how you pull for real. Always remember to lift heavy, train smart and eat more pizza.
Wade
This weeks article we'll look at the people you surround yourself with when you lift. As powerlifters go, we couldn't get all we need done without at least a little help. Most of the time, there is a whole crew of folks that assist a lifter. Could be that you have someone training with you, or a few guys in the gym spotting you, or you're one of the lucky ones that have a coach. Let's investigate what is needed in selecting a coach, training partner and helpers. I'd also like to take the time to the folks that have been a huge help to me. Chuck Foresman has been to every meet that I've competed in. He is the backbone to my meet team. Terry, John, Rahn and the whole crew at Gaines fitness. John and Leigh Fischer for all their help and sponsorship. And to my training partner Jim Ingram, he's pushing me to new heights. Thank you all.
Helpers:
These come in many forms. It's great to have folks spotting, helping you get into gear, wrapping and so on. It's important to know how to spot. In most gym situations where you are a member, you will have the same people lifting typically at the same times each day. You hand off to someone, someone spots for you, and it's a common occurrence in a gym. If you know how to spot, others will emulate how you do it. I'm saying that because it's hard to have a spotting class at the fitness center, especially when you are asking for a spot. This is where having a training partner or two is very helpful, but more on that in a bit.
A helper can also be someone at a meet that helps "handle" you. Let me explain handling. These are the people that do the thinking, hopefully; along with a coach, and let you the lifter, concentrate on lifting. They are the ones that have your chalk ready, chalk your back, break the ammonia cap, bring you water, etc. Seems very prima donnish (is that a word?), but very necessary. These are the folks that tell you "you can do it", you are the man/woman/girl/whatever. They are the positive reinforces. Have you ever tried to chalk your back and butt with a bench shirt, singlet and belt on? Doesn't happen in the real world. You will need that help and then some. Have you ever felt a little out of gas and a positive, supportive word, turn you back into an animal? That's what those folks are for. Someone that will >pop you a good one if need to focus. Keep your mind in the game for you.
Training partners:
Choosing a training partner is a critical process. You need partners that are knowledgeable and that can push you. The stronger they are, the better they will push you to be stronger. It's like the theory with playing better teams. If you play a team you always beat, you never really get better. You have to constantly find ways to be challenged. This is a great way. Even having a partner that you only train once a week with in a different gym is good. The different atmosphere and someone that can out lift you will push you to new levels. You will find that training goes better when you train with someone or even a group of people. Three seems to be the magic number. You can go rapid fire that way, but it doesn't have to be three to get great results. You will push yourself harder when you lift with someone. It instills some friendly competition and you feel safe knowing you can go out.
Coaches:
If you can find a coach and afford one, it will have a dramatic effect on your lifting. Someone that can teach, save you from the pitfalls of the new wonder drug, supplement and training routine. Someone that can keep you from overstraining and hurting yourself. This is a worthwhile investment. You can find much information on line and in magazines, but nothing takes the place of learning in person. It is still the best way. Sometimes, you can >get an experienced lifter or coach to help you. Anything will be a plus. Make sure they are knowledgeable and have credentials. Not all lifters make good coaches. It's just a fact. So don't be afraid to ask questions and >shop around.
Again, these are only guidelines. The important thing is that you are lifting, making yourself stronger and better. These folks above are essential and incredible tools to help you reach your full potential. As always, I'm available for questions. I may not have an answer, but I bet I can find someone that does. As always-lift heavy, train smart and eat more pizza or maybe steak, no definitely pizza.
Wade
This week lets look at the lifts in powerlifting. We all know squat, bench and deadlift are the lifts. Let's look a little further and see where it takes us. One of the things we find in a meet is that you do all three lifts in one day or session, if you will. I know, you're saying, no duh Wade, what's the point? Well, I want us to look at how we can improve our ability to get the most out of all three lifts to get the better total.
Openers: How many times do you see someone take an opener that's very close to their all time pr or max? I've seen it plenty and those folks are prone to bomb or simply not do as well. If you ask why, here's why. When you open that heavy, you leave nothing to chance. Ask yourself, how many times did my opener feel heavier then when I did it last in the gym? Or, the bench doesn't feel right, or there's allot of powder on the platform.... Hmmm, see what I'm getting to? Opening conservative will not hurt a thing. I know you want to leave it all on the platform, I understand that. Let's look a little deeper. Opening a little conservative, gets you in the groove, hopefully; gets rid of some nervousness, and most importantly, gets you on the scoreboard. You can't have a total with a bomb out, or not near as good a total as you potentially could have. 80-90% of your max is a good rule of thumb. Many lifters will argue that, but 7-9 lifts are a lot better than 3-5. More often, your total will be higher. Open conservative and take a second attempt that tests you fairly well. Somewhere close to you pr is fine. Hopefully, you've trained well and can get close to your best without totally wiping your self out. Then you have a third attempt to go for broke. Each lift that you get in allows for a potentially better total. Always remember that anything can happen at a meet. The gym is a very controlled atmosphere. It's a different world on the platform. I'll give you an example. At the NASA Novice Nationals this past December, I was lifting. I was very confident. I knew I had a 650+ squat in me. I just knew I would total 1,650 +/-. Well, there were so few people lifting, and it was a national meet, so the clock was running. Guess what? After my opener, which was too heavy, I was getting my straps down and sitting when I was called 4 out. I was like, oh my God. I got my second lift of 633. Well, needless to say, I went up to get my big squat and didn't have any gas left. Some meets are like that. You never know. Be ready to adjust.
Food and drink at the meet Investing in a cooler is a must: Always have something on hand to drink. Water and sports drinks. Not coke and what not. The caffeine will rob you of water. That's no good at a meet. After each lift, get a sip or two of something. The sports drink keeps the carbs, and salt going into the system. And you just simply can't beat water. I usually have bars, fruit and pasta on hand. I also eat salted pretzels. The added salt helps me hold water. I simply don't cramp. I've seen cramps take lifters out of a meet. Don't leave this to chance. Drink! Get a little something on your stomach between lifts. IE between squat and bench. It doesn't take allot, but a little something will help keep your energy level up. This will really show when it comes time to pull. I've seen allot of lifters totally out of gas when the bar hits the floor. Meets are usually won and lost at this point. Make the most of it by having enough energy to get you through.
Support team: This is always my secret weapon. I've been to meets by myself. It just doesn't work well. Most times you can find other lifters to help you, but the focus is going to be on their lifts, and understandably so. Having a few helpers is key at a meet. If it's no more than to help pull straps up, hand off water or chalk your back; it's essential. This keeps you focused on the meet and not about where is my baby powder? If you have someone that can be coach for a day to help wrap you and to help you pick attempts, etc. that's a huge asset. Again, you think about lifting, someone else handles everything else.
Deadlift warm ups, here is something to think about: Now I preach consistency. I'll stand by that, too. But, here's a little area that maybe needs a little twist. You've squatted and benched. Do you need to do a full deadlift warm up routine? Now, if you feel you do, then you should. But, I find that at that point, I need all the energy I can muster. I'll usually do some reps with a couple of plates, and a single or two with a heavier weight. I open conservative. Most times 60-80 lbs. below my pr. Why? Again, it gives me a total, I can gauge how I feel at that point of the meet to determine how much gas I have left, and the pressure is off. At the end of the meet, you shouldn't need as much warm-up as the previous lifts. Obviously, you want to do what you need to get ready and be comfortable. But, multiple warm-ups sets in the deadlift at the meet, I feel waste much needed energy.
HAVE FUN!!!!!! Hey, when the day is done, you lifted weights. Some meets are good, others not so good. Enjoy the process, enjoy the meet, and enjoy the fellowship. For allot of us, that's the only time we get to see each other. There will be another day. Learn all you can and apply it to your training. See what went right and see where you might have gone wrong and correct it. That's what it's all about. These are just a few areas we can explore. I hope this helps. Always do it in the gym, then you'll do it on the platform. Lift heavy, train smart and eat more pizza.
Wade
This column we'll look at etiquette. There will be three points-the gym, the meet/platform and the internet. Let me preface this by saying, there has been a great deal of what I would call bad manners that I have witnessed in all three areas. The idea of this column is to point out some basic do's anddon'ts. These are my opinions only, but they are based on experience and personal observation.
Gym etiquette:
One of the most common things I see in the gym is what we'll call "hogging" the equipment. What this is, is the act of using 2 or more machines at a given time and not allowing any of the other gym members access to the equipment while you use it. Obviously, this is rude and not acceptable behavior. Early morning or later evening training periods will allow you to super set or tie up equipment without it being too much of an issue. Another one is when someone is working on a certain machine and while resting, another lifter comes up and changes the pin or something and starts lifting. That's just inconsiderate. It only takes a minute to ask if you can work in or if someone is using the gear. Lifting chalk! Here's a biggie. By nature of our training, chalk is essential. If you just clean up after yourself, it usually is a non issue. I've seen many times where lifters chalk up and leave their remnants behind. It's inconsiderate of the other gym members and inconsiderate of the equipment and its owners.
Meet/platform etiquette:
Read your entry forms! Almost every federation has a web site. Read the rules! Almost always, you will have a meet director name and phone number on an entry form. Prior to the meet is the time to ask any questions. Once at the meet site, everyone is way busy with weigh-ins, and logging everyone in, etc. Don't try to rush anyone. Most meet directors have driven a long way to get to your area. Having yourself organized will be the best thing you can do.
Check for weigh-in times and equipment check-ins, etc. Sometimes, things get delayed. Yes, it's aggravating. However, I've never seen a meet not happen due to slight delays. Use the time to your advantage. Its just part of a meet. Trust me, you'll want more time rather than less. Language! Hey, we all let a cuss word or two slip, but in a meet setting, there are children and fans present. Represent yourself with dignity and save the off color stuff for the locker room. Most folks in the crowd will determine your behavior to be that of all lifters.
Internet/on-line etiquette:
Obviously, this is a touchy issue with all of us. It amazes me at the personal attacks I see on the net. There simply is no excuse. I'm a firm believer in defending yourself. However, there is a point that if you're not careful; you become like those that are offensive. Defending yourself in the same manner as being offended makes you no different. Handle yourself like the pro you are. Who cares if you are an elite lifter? Someone that is not personable and gracious to be in that position just simply doesn't belong.
That is not how this sport needs to be represented.
It's really simple. If you don't like a meet director, federation or meet; don't attend. One of the few advantages of the many federations is choice. Choose the one that suits you. Choose several if you like. But all the junk that gets put on the Internet, there simply is no place for. Support what you like and believe in,leave the others to themselves.
In closing, I'd like to say that these problems are few and far between. Mosthandle themselves appropriately. Just a few things to think about. Did I clean up my chalk, or was I a little harsh in a post on a forum, or did I lose control of myself at the meet and flew off the handle a bit? Keep those things in mind. No one is perfect, but if you practice good manners, that is what will come through when it counts.
Take care and lift heavy,
Wade
There are many methods used in training. Too many to list. However, not all is lost. You can find a method that works for you. The first thing to remember, no method works perfectly for everyone. There is a right way and a wrong way. It also means you have to try things out and see how you respond. Let me give you and example. I follow a periodized program for all my heavy days. However, on what is to be my light days, I use a hybrid version of the Westside barbell speed principle. All of my core movements, a percentage of my one rep max is used. The most important thing concerning any type of program or method, is consistency. If you don't do it and live it everyday, you will fall short of your expectations and goals. You cannot do something for a week or two and say that it does or does not work. Give it some time where you can assess whether something is working well or not. Let's examine some of the typical questions asked about training and training methods.
How often should I train?
Training frequency is a big question. There are several things to consider. First, how is your recovery rate? How long, after a heavy workout, do you feel back to full strength? This will give you a gauge of frequency. As you progress, your recovery time should improve with smart training. As a rule, you should have at least three training sessions per week, preferably four. This allows for a second bench day, which you will need. Another factor is time constraints. Many of us have full-time, demanding jobs with families full of responsibility. It may be that you have an hour in the morning and allows you to train 6 days a week. There are several different scenarios. However, what will carry you the farthest is consistency. I can't say that enough. Get your lifting in each training day, each week.
Should I do assistance exercises and what types?
Another big questions with lots of debate. My opinion is, yes you should do assistance. There are factors to consider here as well. What are your weak points in a given powerlift? Doing the assistance will aid you greatly in strengthening a particular area that you are weak in. For example, in the bench press you can explode with a max weight, but just can't seem to lock it out, you would say that you have a triceps weakness. Therefore, adding some triceps isolation exercises would be a good idea. Usually one to two exercises is plenty. Up to three sets each exercise. Rep range can vary to fit your needs. With assistance, as a rule for myself, I'll do eight to ten reps per set.
What is the best method of training for powerlifting?
Yet another controversial question. Some of the main types of training are HIT, Westside Barbell and periodization. All of them have benefits and some downfalls. The main objective is to get the work in. HIT, high intensity training, doesn't work well for me. Basically, the theory is, work a set to failure and you're done. Then don't do that workout again for 10 days. That is a very brief explanation. It is much more involved. For some, that method would work. For me, I would get stale quickly. Also, I think you subject yourself to injury at a much higher rate with that method. That is only my opinion. This method works well for others. For me, with periodization, I know what I have to accomplish with each training session. No guess work, no free lancing. It's all mapped out. This is only scraping the surface. Read about all the methods, try them and see what you take from them. If you can find a trainer, use one to get you started. Explore every avenue.
What are the best supplements and what should I take?
Here's a loaded question. If I had to tell you what to take, it would be a good, quality multi-vitamin. Get everything you can from your diet. That will take you further than the next wonder supplement. It's a good idea to supplement a diet with a good, quality protein drink as well. It's easier to digest, cheaper than whole food, and it's quick. There are many other products available. Try them, see what you think. The bottom line is, there is no magic pill, none! Proper diet, good training, and adequate rest is what you most need primarily. That's not to say I'm against supplements, it's just a word of caution. Don't get caught up in the hype of a company saying we can add 50 lbs. to your bench. That's a bogus statement. It doesn't happen. It doesn't mean that the supplements don't work, it's that they are not miracle workers. Creatine works for me. It helps in recovery. I also take glutamine as a recovery aid. I won't go into the chemical breakdown of each one. These were advised by a Doctor that specializes in training and sports applications, for me to take as a recovery aid. A doctor will help you greatly with all this. The priority is to get your diet together and train consistently and get adequate rest. Your body will tell you what it needs.
What's the best equipment for powerlifting? And how do I incorporate it into training?
The biggest issue with gear is fit. If it doesn't fit properly, then chances are you will get little out of the equipment. Unfortunately, you can't buy this stuff at the mall. Allot of trial and error go into it. Yes, that gets expensive. With the internet and the mail system, you can find used gear and try something out. The basics are relatively inexpensive. Usually the super deluxe whatever cost more. Make sure you get exact measurements. Go to a tailor even to get accurate measurements. As far as the best, each company makes a great product. A big factor is service. If I order it today, do I have to wait 3 months to get it? Most companies today, are great about getting the product to you in a fair amount of time. Return policy is another issue. If it doesn't fit, can I return it or have it altered? Each company has a policy. Be sure to check each one. As far as personal taste. I really like the Titan suits and Inzer bench and erector shirts. Both companies have great service and a good return policy. As far as when to use gear, I usually start 4-6 weeks out of a meet. Others will say 2-3 before a meet. Whatever works for you. I have looser suits and shirts, and use those to train in as I get closer to a meet. About 3 weeks out. I use my competition gear. Each cut or tightness of gear, will effect your groove and the way you lift. You have to have enough time to make adjustments and there is no better place then while training. My philosophy is, if you don't do it in the gym, you won't do it on the platform.
I hope this answers some questions for you. I was brief on purpose. Most of these questions are only answered by trial and error. There are many articles available in magazines and on the internet. The key will be to be patient, keep an open mind, and consistency, consistency, consistency. Learn all that you can and become a student of your sport. There is no set way. There is no magical way or pill. No short cuts, that's the bottom line. I've added some links. Read and explore them, as well as, many others available.
Good luck and lift hard.
Wade
