USPF California Powerlifting Newsletter March 2009

USPF California Powerlifting Newsletter
March 2009
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The D1 (single ply) California State Championship is coming up on March 28 along with the D2 (Monolift, Multiply) California State Championship on March 29 in Los Alamitos, CA. Entry deadline is March 6. No late entries accepted after March 10.
Entry forms can be obtained by going to http://www.powerliftingca.com then click on the upcoming meets.

March 28, 43rd USPF California State D1 PL, BP, DL Championship
Single ply with walkout squats using combo racks.
Location: Los Alamitos, CA
Meet Director: Steve Denison
Phone: 661-333-9800
Email: PWRLFTRS@MSN.COM

March 29 USPF California State D-2 Powerlifting and Benchpress Championship
Location: Los Alamitos
Meet Director: Steve Denison
Phone: 661-333-9800
Email: pwrlftrs@msn.com
Definition of USPF D-2 allows double ply bench shirts and the full use of the monolift which will be used at all D-2 meets.
squat suits can be double ply with a double ply briefs with legs. USPF D-2 meets follow GPC rules.

Past meets results have been posted for the USPF American Pro Invitational Cup and the LA Fit Expo Benchpress and Deadlift Challenge from Jan 24-25.
Go to the meet results section on http://www.powerliftingca.com

The D1 and D2 West Coast meet results from Feb 21 have been posted as well.

Check out the USPF California Forum to post your comments and the new Training Log section:
http://wvuspf.com/smf1/index.php/board,2.0.html

Joe Dentice will be hosting the Las Vegas Open and the Collegiate Nationals on April 4th at UNLV. Go to the upcoming meet section on http://www.powerliftingca.com

April 4, USPF Collegiate National Powerlifting Championship (PL, BP, DL, PP)
Location: Las Vegas, NV (UNLV)
Meet Director: Joe Dentice
Email: lvjoe700@aol.com

April 4, USPF Las Vegas Open PL, BP, DL, PP
Location: Las Vegas, NV (UNLV)
Meet Director: Joe Dentice
Email: lvjoe700@aol.com

Mark Bell will be hosting the Sacramento Open on Sunday, April 26.
Entry forms are available online in the upcoming meet section at http://www.powerliftingca.com

April 26, USPF Sacramento Open PL, BP, PP Championship
Location: Sacramento, CA
Meet Director: Mark Bell
Phone: 530-574-1070
Email: smellybell80@yahoo.com

A few tips on the squat from Super Training Gym in Sacramento.

1- If you are a new lifter start out with fairly loose gear. Take your time to learn how execute the movements properly. Having looser gear will allow you learn your gear faster. When you are comfortable with what you got you could have a seamstress take the suit in or order a smaller one.

2- Continuing on from my point in tip # 1 it is a good idea to have different levels of squat suits. We all work hard for our money but we all bust our ass in the gym to. Invest the time and money to acquire 2 or 3 squat suits.Years ago you would call Titan or Inzer and say I need a “Training Suit” This would tell them ok this guys measurements say that he needs a 52 suit but for training we will get him the next size up. The bigger suit will allow you train with better form, but it will make you work hard for the bigger weights. A suit that is too tight can cripple your form.

3- Make sure you are ready for game day. There are many factors that go into getting you ready to lift big on the platform. A huge factor is where your head is at. If your head is 3 quarters of the way up your arse then chances are you will NOT perform well on game day.
Set yourself up to do well by working on weak points. Start to work your weak points about 6-8 weeks prior to the meet. A week point could simply that you get nervous and mess up the commands given by the judges. Take the time to have training partner yell the commands to you. Another issue could be you have a hard time walking weights out. Well why not practice it? If your looking to squat 500 pounds for the 1st time in a comp why not walk that weight out and more in training. Also visualize yourself nailing that weight in the contest over and over again.

4- Lastly get your gear squared away. Like I mentioned earlier take the time to learn your gear. Order your gear 8-12 weeks before your contest so you have plenty of time to work in it. Do not change your gear last minute.

5- The more lifts you make the more fun you have. Well you need Personal Records to but if you make a lot of your lifts let’s say 7 out of 9 then I bet you beat a lot of your own records anyway. Your day on the platform starts with the squat. Set up your attempts so you have a good shot at going 3 for 3. If your goal is to squat 500 then you may want to open pretty light with like 402-424 to get in the meet, then go to a new PR or close to it 474, then go for 500. Now if 474 moves like crap and it was just brutal make a small jump of about 12 pounds and just focus on padding that total. Those extra 12 pounds could mean a lot towards reaching your total goal for the day.

None of what I mentioned is true…Just kidding! None of what I said is set in stone every lifter is different so find what works for you.

If anyone has any questions please write me on my training forum at http://www.SuperTrainingGym.com

If your not getting better then your getting worse,

Mark JackAss Bell
Owner of Super Training
http://www.SuperTrainingGym.com

May 2, USPF San Diego Open PL, BP, DL Championship
Location: San Diego, CA
Meet Director: Steve Denison
Phone: 661-333-9800
Email: PWRLFTRS@MSN.COM
Get entry form at http://www.powerliftingca.com Upcoming meet section

May 23, USPF Military Nationals PL, BP, DL Championship
Location: Venice Beach
Meet Director: Steve Denison
Phone: 661-333-9800
Email: PWRLFTRS@MSN.COM
Get entry form at http://www.powerliftingca.com Upcoming meet section

May 24, USPF Muscle Beach BP/DL Championship
Location: Venice Beach
Meet Director: Steve Denison
Phone: 661-333-9800
Email: PWRLFTRS@MSN.COM
Get entry form at http://www.powerliftingca.com Upcoming meet section

Powerlifting For Beginners: An Intro

Powerlifting For Beginners

What is Powerlifting?
Powerlifting is a mix of 3 lifts; the squat, the benchpress & the squat. The object of Powerlifting is to lift as much as you can for 1 rep in each of these lifts. Contests are held and a lifter has 3 chances to lift as much as possible.

How is it different from Bodybuilding?
Bodybuilding is completely subjective and the training style is completely different. Powerlifting has very little subjectivity to it. Most of the time judges will give the same type of calls to everyone in the meet. Bodybuilding has more politics in it than Powerlifting. The best way I’ve found to strength train is doing no more than 5 reps per set. On average I do 3 reps per set and if I want to increase my volume I will increase the number of sets instead of number of reps. I make sure each rep is done in a fast but controlled manner. Bodybuilding training has much more volume involved in it. Most bodybuilders get the best results from doing 5 sets of 8 – 12 reps. Most Bodybuilders do more isolation exercises while most Powerlifters do compound exercises.

Why do I Powerlift instead of Bodybuild?
As a powerlifter you can still maintain the bodybuilder look as long as you pay attention to your diet. Bodybuilders look like they are a lot stronger than they really are. Bodybuilders are training to create more muscle and Powerlifters are training to create more Power. I like to compete in a more objective arena than Bodybuilding. In Powerlifting you either got the lift or you didn’t, people don’t talk about if you need to work on your delt symmetry.

Why you should at least mix it in to your Bodybuilding routine?
A great way to mix bodybuilding with powerlifting is to Powerbuild. You can build functional strength wile maitaining the look you want.