I tried powerlifting for 100 days

Summary

The video script narrates the inspiring journey of an individual who, with only 100 days to prepare, challenges himself to enter a professional powerlifting competition despite having no prior experience in the sport. The story unfolds as he dives into the technicalities of powerlifting, strength training science, and nutrition planning. With determination and the guidance of an expert coach, he overcomes initial doubts and a significant injury to achieve remarkable progress. The narrative highlights the risks and rewards of setting ambitious goals, the importance of proper training and nutrition, and the transformative power of dedication and hard work. Despite competing with a torn pectoral muscle, he pushes his limits and experiences significant strength gains, demonstrating that with perseverance and the right support, one can defy expectations and achieve personal growth.

Takeaways

• 🏋️ The protagonist joins a professional powerlifting competition with 100 days to prepare despite having no prior powerlifting experience.
• 📚 He learns the three key lifts for powerlifting: squat, bench press, and deadlift. Competitors in different weight classes get three attempts to perform their one-rep max for each lift.
• 📖 He receives guidance from an expert, Sebastian 'Bass' Orb, an elite powerlifter and strength coach. Bass offers to train him for the entire 100-day preparation period.
• ⚠️ Injuries are a major risk in powerlifting. The protagonist sustains a first or second-degree pec tear, which sidelines his bench press training for four to six weeks.
• 🍽️ Nutrition plays a crucial role in his training. He uses a meal delivery service and aims for high protein intake to support muscle growth.
• 💪 Despite the injury, he continues training on other lifts, focusing on lower body and back exercises. His goal is to prepare for the competition without further setbacks.
• 🏃‍♂️ He follows a 4-day workout split, with two upper-body days and two lower-body days. The program changes every four weeks to avoid plateauing.
• 🎯 The competition day requires him to manage his attempts carefully, respecting the judges' commands, and aiming for high performance. He has to adjust his plans to avoid disqualification.
• 🥉 He competes in the powerlifting competition and finishes in third place (out of four), achieving significant strength gains over the 100-day period.
• 🎉 The journey is about pushing personal limits, stepping out of comfort zones, and achieving personal goals. The protagonist is proud of his progress and the support he received along the way.

Q & A

What is powerlifting and what are its origins?

Powerlifting is a sport designed to find the strongest person in the room. Its origins date back to ancient Greece when men would lift stones to demonstrate their strength and prove their manhood. The first official competitions were held in the 1960s, and it started to resemble its current form.

What are the three main lifts performed in a powerlifting competition?

The three main lifts performed in a powerlifting competition are the squat, the bench press, and the deadlift. Each lift requires a different set of skills, technique, muscle, and strength.

What is the significance of weight classes in powerlifting competitions?

In powerlifting competitions, competitors are divided into different weight classes to ensure a fair comparison of strength relative to body weight. Each competitor gets three attempts to perform their one rep max, which is the heaviest weight they can lift for just one repetition.

What are the potential dangers associated with powerlifting?

Powerlifting can lead to dangerous outcomes such as torn muscles, serious injury, and even death. The risk increases when lifting very heavy weights, which can lead to accidents if proper form and technique are not followed.

What is the role of a strength coach in powerlifting training?

A strength coach in powerlifting provides guidance on proper lifting techniques, helps to develop a training program, and supports the athlete in achieving their goals. They can also offer advice on nutrition and recovery to maximize performance and minimize the risk of injury.

What are some of the equipment and accessories used in powerlifting?

Some of the equipment and accessories used in powerlifting include knee sleeves, flat-soled shoes, long socks for shin protection during deadlifts, lifting chalk to improve grip, and a lifting belt to support form and safety.

What is the importance of proper nutrition in powerlifting?

Proper nutrition is crucial for building strength and muscle in powerlifting. Athletes need to consume enough calories and macros, particularly protein, to support their training and recovery. Tracking calorie and macro intake helps ensure they are eating the right foods in the right quantities.

How does the training program for a beginner powerlifter differ from that of an experienced one?

A beginner powerlifter's training program focuses on learning proper technique and gradually building strength. It typically starts with a comfortable weight and progresses slowly, with an emphasis on skill acquisition rather than lifting heavy weights. In contrast, an experienced lifter's program may involve more complex training techniques and higher volumes to continue making progress.

What is the significance of one rep max (1RM) in powerlifting?

One rep max (1RM) is the maximum amount of weight a lifter can lift for a single repetition of an exercise. It is a key measure of strength in powerlifting and the basis for competition lifts, where the goal is to lift the most combined weight across the squat, bench press, and deadlift.

What was the speaker's strategy for their first powerlifting competition attempts?

The speaker's strategy for their first powerlifting competition was to start with an easy first attempt to get on the board, followed by a stretch attempt as the second, and then going for broke on the third attempt, aiming to lift significantly more weight than they had ever attempted before.

How did the speaker's training experience with Sebastian, the strength coach, impact their progress?

Training with Sebastian had a significant impact on the speaker's progress. Sebastian's expertise and guidance helped the speaker learn proper technique, improve their form, and develop a personalized training program. His continued support and offer to train the speaker for the entire 100 days played a crucial role in the speaker's improvement and confidence.

What was the speaker's final performance in their first powerlifting competition?

The speaker finished in third place in their weight class, which had four competitors. They significantly increased their one rep max for all three lifts: squat from 185 lb to 352 lb, bench press from 200 lb to 264 lb, and deadlift from 256 lb to 441 lb.