A Girlfriend's Guide To Powerlifting
A handy booklet for beginner's in Powerlifting
A handy booklet for beginner's in Powerlifting
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Training Programmes: Deanna Gerdesmeier<br />
Advanced Lifters: 3+ Years<br />
Fighting For Every Pound on Your <strong>To</strong>tal<br />
Once lifters begin to auto-regulate or listen to their body to control fatigue<br />
and help promote recovery in their training, they are considered<br />
advanced. At this level, a lifter has probably run a few programs and<br />
know what works and doesn’t work for their own bodies as they fight hard<br />
for every PR that they get. It is not common for advanced lifters to<br />
experience 10-20 lb. PR’s. The advanced lifter usually takes a template<br />
they like, and through experience, they will make it their own as they focus<br />
on increasing volume (Sets x reps x weight) while still training between the<br />
60-80% range of their one-rep max. Advanced lifters typically use tools to<br />
modify load and range of motion in order to break past barriers. Fractional<br />
Plates, bands, blocks, chains, or other tools that are popular.<br />
- Fractional Plates<br />
- Mark Bell’s Slingshot For Bench<br />
- Deadlift Blocks (These can be expensive to buy. Most people make<br />
their own) or you can buy there here from Rogue<br />
Now that you know what each stage of maturity as a lifter looks like, it’s<br />
important to understand that, no two athletes are the same. Everyone<br />
moves at their own pace, and it’s important to strive to understand what<br />
programs and training blocks work for you as a lifter. I hope that the tools<br />
and templates above were helpful to you. Don’t see the program you use<br />
above? Comment below with your thoughts!<br />
Written By Deanna Gerdesmeier (GWPL)<br />
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