Want To Start Powerlifting

[Benedikt Farsmann]

I want to start Powerlifting and therefore I want to know what kind of equipment I should get as I am absolutely new to the sport. I was thinking about getting some kind of bench/squat rack combo but I don't know what's on the market and what to look for as I don't want to end up with some piece of crappy equipment I can't use anymore in like 5 years or so.

I haven't done any serious powerlifting so far besides push ups with my bodyweight of around 90kg and high volume squats without additional weights.

I don't like gyms so I plan to workout at home.

Any suggestions for equipment, weights to start with and/or training routines?

Thanks!

[blob]

I think the essentials are a high quality 2x2 power rack, a solid flat bench, and a nice all-purpose bar like a Texas power bar (and plate weight of course). Any other equipment can added as you progress. As far as programming, there are many, many programs out there but I think Joe Defranco's westside for skinny bastards is a solid beginner program even if you aren't a skinny bastard. Just my 2 cents.

[cwdutton]

Ben,

My advice is find a local gym that has powerlifters and watch some of their workouts before you jump in head 1st. As far as powerracks go, get something you can afford now. I payed around $500 for mine including a bench with wheels. I've had it almost 7 years and had over 600+ lbs on it and it's held up excellent!

To start, Westside Barbell has excellent articles from one of the best in the business. You can learn a ton by reading his articles and formulating your workout from that.

Furthermore, a simple workout to start with is Bench,squats, and pulls. One speed day and one Max effort day p/week. Core work, lats,delts,tri's and back to mix in.

Chris

[rico300zx]

I would check craigslist daily and hit play it again sports. Once a week untill you find what u want.

I got my power rack for 180.00 on ebay brand new and I love it

Rico

[kogba]

I don't know your budget, but since you're in Europe, you could also check York

and Watson gym equipment

I plan to order from both of them in a couple of months when I'll move to a new apartment. York is.. York, and the second store seems very specialised in many areas and with impressive variety/custom to satisfy anyone.

I'm sure you could find many other sites at Europe, to satisfy any budget, from new to used equipment.

For the bar, some say that powerlifting bars are hard on the wrists for presses (Olympic press for example) because they don't spin well(some don't spin at all) and prefer an Olympic lifting bar for all movements/general use, but if you already have an experience on it, it's your choice.

[Martin Gaisser]

I just started powerlifting myself and my brother suggested a program for me to get started on it's called a 5, 3, 1 program. You can even do a search for it and get a spredsheet for free to help you calculate the weights to use. It is really working well for me. My brother has been into the sport for some time now and been to alot of seminars with some of the top guys in the sport and helped me with my form which come to find out I didn't have any of! But good form in your lifts is going to make a night and day difference in your lifting so you need someone to help you in that area. Good luck.

[tselegala]

I dont have much equipment but i have been in many gyms. I now know what i like and dislike in equipment i.e racks. I prefer the good old long pins that slide in the holes rather than the stocky bars that slide into grooves. Man i hate those they seem unsafe and keep getting stuck. I dont like cheap and light racks that wobble...the simpler the better, the beefier the better. I dont know about FORZA racks but i know the bench looks great.

Man i know you dont like gyms and all but if I was you i would try the sport out at first to make sure the motivation is long lasting before investing in equipment. I had many hobbies that i though would last forever and they did not...Like guitars...i spent 5 grand on that hobby and all they do is accumulate dust now. Just an idea...

As for programs i've been doing a westside barbell routine that just rocks...gains are great.

Edited January 19, 2010 by alexis

[astrojetred]

I dont have much equipment but i have been in many gyms. I now know what i like and dislike in equipment i.e racks. I prefer the good old long pins that slide in the holes rather than the stocky bars that slide into grooves. Man i hate those they seem unsafe and keep getting stuck. I dont like cheap and light racks that wobble...the simpler the better, the beefier the better. I dont know about FORZA racks but i know the bench looks great.

Man i know you dont like gyms and all but if I was you i would try the sport out at first to make sure the motivation is long lasting before investing in equipment. I had many hobbies that i though would last forever and they did not...Like guitars...i spent 5 grand on that hobby and all they do is accumulate dust now. Just an idea...

As for programs i've been doing a westside barbell routine that just rocks...gains are great.

x2

7 or 8 dust collectors sit in my closet. Gibson flying V, Gretsch Corvette, Schecter hellraiser c-7, to name a few. But, to be honest, the baby had something to do with that, haha.

[deadlifterfromberlin]

I want to start Powerlifting and therefore I want to know what kind of equipment I should get as I am absolutely new to the sport. I was thinking about getting some kind of bench/squat rack combo but I don't know what's on the market and what to look for as I don't want to end up with some piece of crappy equipment I can't use anymore in like 5 years or so.

I haven't done any serious powerlifting so far besides push ups with my bodyweight of around 90kg and high volume squats without additional weights.

I don't like gyms so I plan to workout at home.

Any suggestions for equipment, weights to start with and/or training routines?

Thanks!

Hi Ben,

going to a gym or club (Verein) where powerlifters train could help quite a bit, but if you want to train at home, as some have already written a solid powerrack, bench and powerlifting bar with some plates cover your basic needs. A lifting platform to save your floor is also sensible, can be homemade with some plywood and e.g. stall mats.

I've seen two barbell offers in Germany that seem well priced - Weberfitness ( barbell for up to 450kg, ca. 180EUR, one for up to 300kg, ca.110EUR) and Sport-Tiedje (one for up to 340kg, ca. 180EUR, one for up 700kg, at ca. 230EUR). The 700kg bar I'll probably buy myself, but before this I will try to find out if I can see this bar at their Berlin shop

The mentioned articles on the westside-barbell site offer a lot of helpful info, for more related articles and videos elitefts can offer quite a bit.

The powerlifting will not make it easier to reach BW goal of 65kg...

[chop163]

Don't know what your budget is but ER Equipment makes a REALLY good quality Squat and Bench Press rack. Being a Danish company, they're widely available through Europe.

Texas strength systems makes a pretty good knock off.

[Benedikt Farsmann]

Wow, thanks for the information! I will check the links ...etc and write back on Friday, when I got more time!

[Benedikt Farsmann]

I think the essentials are a high quality 2x2 power rack, a solid flat bench, and a nice all-purpose bar like a Texas power bar (and plate weight of course). Any other equipment can added as you progress. As far as programming, there are many, many programs out there but I think Joe Defranco's westside for skinny bastards is a solid beginner program even if you aren't a skinny bastard. Just my 2 cents.

Ben,

My advice is find a local gym that has powerlifters and watch some of their workouts before you jump in head 1st. As far as powerracks go, get something you can afford now. I payed around $500 for mine including a bench with wheels. I've had it almost 7 years and had over 600+ lbs on it and it's held up excellent!

To start, Westside Barbell has excellent articles from one of the best in the business. You can learn a ton by reading his articles and formulating your workout from that.

Furthermore, a simple workout to start with is Bench,squats, and pulls. One speed day and one Max effort day p/week. Core work, lats,delts,tri's and back to mix in.

Chris

I just started powerlifting myself and my brother suggested a program for me to get started on it's called a 5, 3, 1 program. You can even do a search for it and get a spredsheet for free to help you calculate the weights to use. It is really working well for me. My brother has been into the sport for some time now and been to alot of seminars with some of the top guys in the sport and helped me with my form which come to find out I didn't have any of! But good form in your lifts is going to make a night and day difference in your lifting so you need someone to help you in that area. Good luck.

Thanks for the hints, guys! I will concentrate on deadlift, bench press, pullups and squat only so I'm still not sure about programming.

I would check craigslist daily and hit play it again sports. Once a week untill you find what u want.

I got my power rack for 180.00 on ebay brand new and I love it

Rico

Thanks but craiglist doesn't list anything in Germany

I don't know your budget, but since you're in Europe, you could also check York

and Watson gym equipment

I plan to order from both of them in a couple of months when I'll move to a new apartment. York is.. York, and the second store seems very specialised in many areas and with impressive variety/custom to satisfy anyone.

I'm sure you could find many other sites at Europe, to satisfy any budget, from new to used equipment.

For the bar, some say that powerlifting bars are hard on the wrists for presses (Olympic press for example) because they don't spin well(some don't spin at all) and prefer an Olympic lifting bar for all movements/general use, but if you already have an experience on it, it's your choice.

I guess they won't ship to Germany for little money

I dont have much equipment but i have been in many gyms. I now know what i like and dislike in equipment i.e racks. I prefer the good old long pins that slide in the holes rather than the stocky bars that slide into grooves. Man i hate those they seem unsafe and keep getting stuck. I dont like cheap and light racks that wobble...the simpler the better, the beefier the better. I dont know about FORZA racks but i know the bench looks great.

Man i know you dont like gyms and all but if I was you i would try the sport out at first to make sure the motivation is long lasting before investing in equipment. I had many hobbies that i though would last forever and they did not...Like guitars...i spent 5 grand on that hobby and all they do is accumulate dust now. Just an idea...

As for programs i've been doing a westside barbell routine that just rocks...gains are great.

Well, I don't think the money will be wasted at all. I can still sell it in the end if I change my mind but I don't think so.

Hi Ben,

going to a gym or club (Verein) where powerlifters train could help quite a bit, but if you want to train at home, as some have already written a solid powerrack, bench and powerlifting bar with some plates cover your basic needs. A lifting platform to save your floor is also sensible, can be homemade with some plywood and e.g. stall mats.

I've seen two barbell offers in Germany that seem well priced - Weberfitness ( barbell for up to 450kg, ca. 180EUR, one for up to 300kg, ca.110EUR) and Sport-Tiedje (one for up to 340kg, ca. 180EUR, one for up 700kg, at ca. 230EUR). The 700kg bar I'll probably buy myself, but before this I will try to find out if I can see this bar at their Berlin shop

The mentioned articles on the westside-barbell site offer a lot of helpful info, for more related articles and videos elitefts can offer quite a bit.

The powerlifting will not make it easier to reach BW goal of 65kg...

There are no clubs where I live or anywhere near where I live. Yes, it won't make it easier to reach a BW of 65kg. Therefore I will finish my current goal oriented routine first before I start powerlifting. I'm only collecting information at first.

Don't know what your budget is but ER Equipment makes a REALLY good quality Squat and Bench Press rack. Being a Danish company, they're widely available through Europe.

Texas strength systems makes a pretty good knock off.

Nice stuff! Unfortunately powerlifting isn't very popular in Germany (At least I don't know better!) so I have to find good manufactures first. I also can't find good stuff on ebay.

I'm still not sure what weight the rack/bar should be able to hold. What are good numbers for an average guy? Do I really need a bar that can hold 350kg+? I mean, I will not compete in powerlifting.

[honk]

Do yourself a favor and join a PL club.

You can't compare the atmosphere at a PL club to your typical gym.

I do belive that joining a PL club is by far the best way to learn proper technique in the lifts.

[The Natural]

I do belive that joining a PL club is by far the best way to learn proper technique in the lifts.

Sadly, I don't think this is necessarily true anymore. So many lifters discover later that what they learned in powerlifting clubs is so gear-specific and useless that they have to start all over with their form.

[kogba]

I guess they won't ship to Germany for little money

I had the same question, but the shipping cost is not so prohibitive. You can always calculate the shipping cost for your country/zip code, by just making a "fake" order and see what they charge(at the end, you just "empty your basket" and all is councelled).

See, I'm not only thinking about buying some equipment, but I also want to order olympic weights(to fit with my "future" olympic bar, as I now have a standard one :lol: ), and I'm talking about a possible total weight(all things included) of 200kg+++. From what I've seen, if I pay 150-200Euro, it's not illogical for such a weight. I for one, don't have another option but only order from abroad.. as there's absolutely no chance I'll find some serious equipment around here

You can also contact the supplier, and ask what they'd charge(it costs nothing to do so).

Of course, maybe you can find a better offer (or even free charge) from a store in your country.

Anyway, I hope you'll find what you want at the best price

Edited January 29, 2010 by kogba

[honk]

I do belive that joining a PL club is by far the best way to learn proper technique in the lifts.

Sadly, I don't think this is necessarily true anymore. So many lifters discover later that what they learned in powerlifting clubs is so gear-specific and useless that they have to start all over with their form.

I do think that the german PL scene is somewhat less gear obssesed,

to my knowledge the IPF is still the most important federation here.

Let's hope that Ben finds a club whose members do care about proper education of their new lifters.

[Benedikt Farsmann]

Thanks, guys! I do believe there must be good manufactures in Germany and therefore it will be waste of money to order from a foreign country. Racks and machines usually are very heavy so shipping is always a big factor. If I order from outside Germany I also have to pay taxes ( =19% additional costs).

I found a nearby club that is around 19km away from my home. I was surprised there is one and I hope they don't only do Olympic weight lifting like the other clubs I have found before. I'm also curious if they use that much gear. Don't hope so! I guess it will be a good start to go by and ask them as soon as my current routine is finished. That will be in the distant future

[burkhardmacht]

Ben, I dont' do powerlifting - so I'll give You some general tips:

1. Buy Yourself the book "Supersquats" and try to reach the listed strength goals. For most people that will take a few years of serious lifting!

2. Buy Yourself a very good powerrack, a very good barbell and 300kg in plates.

3. Buy Yourself a book which describes precisely the exercises You want to do.

4. Train at home - nothing is better than firsthand lifting experience!

5. Don't listen any longer to anyone who tries to influence You - especially avoid those who are obviously WEAK!

7. When You reached the strength goals of "Supersquats" You should think about Powerlifting again - perhaps You find it more satisfying to do some general lifting just for being generally strong and feeling good! (for most people very probable)

8. Shut down Your Internet for 2 or 3 years (to avoid getting confused by thousands of training tips, talkers and trolls and so on) and train hard!

Good luck!

[honk]

Tach Burki

good points, but I think 4 is controversial, and it depends on your personality.

Are you a social kind of guy or not?

To some of us, strong training partners make all the difference, yet others get insanely strong training all by themselfs.

[Benedikt Farsmann]

Thanks for your tips. I think I'll talk to some guys in the club first, but I will workout at home anyways because they train three times a week from 6 to 8 p.m. and I often come home from work at 9pm .

300kg seems to be very much? I'm still not sure how much weight I should get.

[burkhardmacht]

300kg seems to be very much? I'm still not sure how much weight I should get.

2x50kg

10x20kg

2x10kg

2x5kg

2x2,5kg

2x1,25kg

==> 337,5kg + 20kg barbell

You see, even 300kgs are not enough! Even if You don't need to put them on the bar for Your lifting it's always good to see that You are still too weak to lift all Your plates! I once had the problem that I have to use all my plates to get enough weight on the bar for my deadlifting - that stopped my progress very effectivly. The 50kg plates can be used as a good base weights for deadlifting and have another purpose: You will loose any respect for 20kg plates!

Didn't I tell You to shut that internet down?

[Benedikt Farsmann]

Good Point! -> offline

[BroodingMoon]

300kg seems to be very much? I'm still not sure how much weight I should get.

2x50kg

10x20kg

2x10kg

2x5kg

2x2,5kg

2x1,25kg

==> 337,5kg + 20kg barbell

You see, even 300kgs are not enough! Even if You don't need to put them on the bar for Your lifting it's always good to see that You are still too weak to lift all Your plates! I once had the problem that I have to use all my plates to get enough weight on the bar for my deadlifting - that stopped my progress very effectivly. The 50kg plates can be used as a good base weights for deadlifting and have another purpose: You will loose any respect for 20kg plates!

Didn't I tell You to shut that internet down?

Are you serious? Weights sets are in general very expensive, I don't see how 357,5kg of weights is necessary for a beginner. Replace 10x20kg with 4x20kg and there is more than enough weight to be getting on with for a good while. That would still be a total of over 3x bodyweight, which is a difficult goal for many to reach in deadlift.