Squat, Bench and Deadlift for 2017

I normally start the year with some form of endurance challenge to get my teeth into. Previously we’ve had half marathons and 100k hiking events but as running has slowly slipped out of favour to be replaced by strength work, it didn’t seem like the right focus for 2017. 

So I started this year with a new plan. This year I am going to enter my first powerlifting competition, where I will squat, bench and deadlift my way to glory. 

My challenge is not just to turn up and knock out a few, preferably legal lifts. Instead I need to reach a certain standard, a level of attainment that would make me feel proud to strut my stuff in a dashing powerlifting singlet. 

powerlifting singlet
Weightlifting standards don’t seem to be particularly standard and are mightily varied depending on the source. I’ve decided to nick liberally from @hiclarky who has sent himself a challenge to achieve the ‘Ninja’ standards set by his crossfit gym and become Ninja or Not in 6 months

Here are my targets. All based on multiples of my hefty bodyweight, scaled for my planned weightloss! At the moment I am targeting the standards for a 100 kg bodyweight.

Powerlifting Standards
Bodyweight is seen as an advantage in lifting sports. The heavier you are the more you are expected to be able to manhandle. This is fine when you are talking about muscle bulk and perhaps the odd power belly but there is a cut off point when extra lard on the tricep no longer provides a powerlifting advantage. 

I’m guessing that I am some way beyond that cut-off point. 

That gives me two alternate routes to achieving the lifting standards. If I want to squat 1.25 x or Deadlift 1.5 x my bodyweight, I can either knuckle down and get extremely strong or I can shift shed loads of fat until I trim down to the relevant standard. 

As it’s not a straight forward task to shift only fat and I have no desire to lose any of my existing strength, I am opting for a combo approach where I lose a few kilos and hopefully build strength at the same time. That’s an untested approach for me so far, so watch this space. 

Operation Powerlifting Comp commences.

3 thoughts on “Squat, Bench and Deadlift for 2017

  1. fisilk

    This is awesome! Looking forward to hear how you get on. And I totally think dropping some weight and gaining in your lifts is possible – it’s just about consistency on both fronts.

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