Warming Up for a Pb Attempt Tips
Posted by Dave Napper
Estimated reading time: 2 minutes
Fast forward to the present day. I’ve now been competing in power-lifting and strongman competitions for three years. During this time I’ve followed training programs from coaches who are stronger and more experienced than myself and I perform the power-lifting movements such as squats, benches and dead-lifts pretty much every training session.
My lifts have improved dramatically. My squats have increased from 230kg to 300kg, my bench presses from 140kg to 170kg and my dead-lifts from 270kg to 331kg. I now understand the importance of sleep and strive to get as much of it as possible, knowing that lack of sleep will detrimentally affect my training performance and recovery. I now also place much more emphasis on the importance of proper nutrition with regular meals, adequate calorie consumption and I use key supplementation.
My 12-plus years of training have been a lot of trial and error. Here are some key take home points to help you avoid the mistakes I made:
Still not convinced? Have a look at the program I devised for myself as a high school student, compared to what I do now.
2004 | 2016 | |
---|---|---|
Occupation | High school student | Nutritionist, owner of Brisbane North Barbell and power-lifting coach |
Training | 5 x per week. 1 hour per session. 1 body part per session. No squats, bench presses or dead-lifts. | 5-6 x per week. 3-4 hours per session. Squats, bench presses, dead-lifts every session. |
Best lifts | Didn’t squat Didn’t bench press Didn’t dead-lift | 300kg squat 170kg bench press 331kg dead-lift |
Sleep | 5-6 hours | 7-9 hours |
Diet | ‘Clean eating’ with far too much dietary restriction and lack of nutritional intake. | Flexible dieting with zero calorie or macro counting. |
Example diet | Breakfast – 2 Weetbix + milk. Lunch – Sandwich, fruit, snacks. Dinner – Tiny meal. | Breakfast – 1000 calorie protein smoothie. Lunch – Left overs + another 1000 calorie smoothie. Dinner – 500g meat, massive salad + some sides. |
Daily supplements | 1 scoop of whey. Multivitamins. | 6 scoops of Whey Protein. 2 scoops of Micellar Casein. Creatine, Acetyl Carnitine + L-Lysine. Magnesium, Zinc, Vitamin D + Omega 3. |
I hope this helps you to achieve greater goals and see better results from your training. Good luck!
Dave Napper is a Personal Trainer & Nutritionist and is the owner & operator of Brisbane North Barbell.
He is a Powerlifting Australia coach & referee and USAPL & APL referee.
More about Dave NapperWith over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.
We're an Australian manufacturer and supplier of high quality sports supplements.
Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.
One thing that sets Bulk Nutrients apart is that we love to talk to our customers!
Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.
If you prefer email you can email us day or night at info@bulknutrients.com.au
For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.
Or if you'd like to get in touch through our online contact form, that's cool too!
Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap
All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024