Home › Forums › Main › Training and Nutrition

question about "Conditioning Tips for Powerlifters"

Thu, 05/27/2010 - 10:36am — ginger_z

I'm a little embarrassed to ask this but anyway...

In the article "Conditioning Tips for Powerlifters" on the part where is says "B 120% Overload x 3" or
"S 120% Overload x 3"

How do I do this? How should it be done?

Thanks.

‹ The dangers of applying ice??! Snatch Grip Deadlift (Todd) ›
Thu, 05/27/2010 - 2:02pm — Yukon

No need for embarrassment, I

No need for embarrassment, I asked the same question a few years ago.

The 120% overload for bench and squat is simply taking 120% of your max and setting up with it for a bit, then racking it. It conditions your CNS to heavier weights.

For the squat, if your max was say 200 lbs, you would load 240lbs on the bar, unrack it, walk it out and set up in your stance. Hold that position for about 10-15 seconds, then re-rack the weight.

On the bench, same basic idea, take 120% and hold it at the top for a bit and rerack it.

You should do this as prescribed in the workout and not get carried away. It will effectively make your max weight feel lighter and less intimidating, but it will tax your CNS system so you must allow for recovery.

Also, I say do not get carried away, because I got carried away when I first incorporated them, and started pushing the envelope beyond 120%..ended up injuring myself and wished I had stayed closer to 120%. They will serve you well as prescribed.

Good luck!

Thu, 05/27/2010 - 9:26pm — ginger_z

Thanks

Thanks much!

Thu, 05/27/2010 - 10:54pm — The Stone

You also might want to work

You also might want to work up to 120% over the course of the weeks.

Sun, 05/30/2010 - 3:51pm — ginger_z

I think you're right.

I was just looking at what the numbers would be at those percentages. I think I will need to work up to the 120%. Even 110% looks pretty challenging.
I'm really looking forward to going through this. I expect to see some decent gains. I have time (I think) to go through it twice,with about 3 weeks of active recovery between the 2 before my intended meet in December.

Mon, 05/31/2010 - 7:54pm — ginger_z

another question about the overloads

It says "overload x 3"...how much time should be between the 3? Today I just waited a moment(less than a minute)between each.

Mon, 05/31/2010 - 9:06pm — Mutsanah

If you are aiming for

If you are aiming for maximum performance improvement then 2-4 mins

Wed, 06/02/2010 - 7:54pm — ginger_z

Thanks!

Thanks!