The Fit 50 – No.11 The Power-lifting Total

50 Fitness challenges to shake up your fitness journey.

How many can you do?

No.11 The Power-lifting Total

3 exercises. Squats, Bench press and Deadlift. Each one you are looking for your max lift. A powerlifting event will allow you three attempts at each discipline to find your max score for the day.

It can be massively taxing on the nervous system to complete all three in one session, your body is under stress for each lift as you try to lift close to if not over your personal best.

The order is – squatting first, followed by bench press then deadlift. When it does come to the deadlift you will be tired. It is obviously important to warm up well and focus on good technique for the deadlift portion especially.

Good scores overall for an athletic person would be a total around 4 times their body weight. A more advanced lifter would be aiming for around 5 or 6 times their body weight.

My Experience – I have not competed in a full powerlifting event, but I have trained these exercises extensively in the past. My goal was to hit a combined total of 1000lbs, which I did (once) with a 240lb (110kg) bench, a 345lbs (155kg) squat and a 420lbs (190kg) deadlift at 177lbs (80kg) weight. Very tough process of a lot of repetitive training to get to this point.

Fun Fact – There is a difference between raw and equipped powerlifting. With equipment available such as extremely tight powerlifting singlets to help increase lift, usually powerlifting competitions will list the equipment they allow. Other equipment includes – knee wraps, wrist wraps, elbow wraps, lifting straps and lifting belts.

Elite Challenge – total of 6 times your body weight

Alternate Test – 1000lbs total

Fit Fifty Challenge – total of 4 times your body weight in one session.

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