My buddy, Sheldon Grant, recently competing in a powerlifting competition. He took some time out of his busy training schedule to answer some questions for me. Check it!
Sheldon lifting heavy weight at his first meet!
Please introduce yourself good sir. Give the folks some background info.
Name: Sheldon G. - I started weight training around 2006 or so. Just the usual volume training routines. 4-5 times per week pairing a larger muscle group with a smaller one. I guess you could call it more of a "bodybuilding" type routine. Working more for a "pump" rather than strength. I, for the most part, stuck with this style plan up until a year ago.
What made you want to start powerlifting?
Well, like I said before, I just wanted to gain muscle but never really concentrated on strength gains specifically. Well, I wouldn't say I didn't get stronger along the way, it was just was a more gradual increase. About a year ago I started getting to know some of the local guys here in Sydney that were into powerlifting. I would often ask them questions about it and proper technique for performing some of the heavier lifts(squats/deadlifts). From there, I just picked at it occasionally, mostly trying to perfect my form for these lifts. Eventually, I started training with these guys more regularly and that's where my shift into powerlifting really began. It was an entirely new perspective on training and I was really excited about it.
What does a typical workout consist of?
It really depends: off season, it's higher volume usually well, in regard to sets/reps compared to the actual weight lifted. I'd most likely not go much higher than 85%(1PM) for any given lift and perform higher reps per set. As I get closer to contest time, the weight will generally increase and the reps will drop substantially. so, instead of say 4 sets of 6-10 reps in off season, I might do 5-8 sets of 3-5 reps. As the contest gets closer the weight gets heavier and the reps/sets get even lower. Even working down to sets of 2 before the contest isn't uncommon. However, I don't usually ever go for a 1 rep max in the gym. The only single rep I'll do in the gym is what you would call your "opener" in a contest. This is usually a weight that you can do easily for 2-3 reps.
Do you do any other type of training to enhance your powerlifting?
Not really, aside from the 3 main powerlifting lifts, I still do assistance work and these exercises are done in higher volume.
What does your diet consist of?
lots of protein/carbs/healthy fats. As for sources of these, I don't really watch my diet much. I just eat whatever.
Do you have any injuries that you need to work around?
Not at the moment. Well, my shoulders have always given me a little trouble but, they haven't been an issue for about a year now.
To powerlift, you need to be mentally tough. How do you prepare mentally for a powerlifitng meet?
Honestly, for my first meet, I put no pressure on myself whatsoever. I didn't care what my weight was, whether I was going to win or not, who I was up against. I just wanted to lift and learn the sport first hand. I just kept positive and focused.
Can you describe how a typical powerlifting meet is run?
As far as all the rankings and stuff like that, I don't really know. For the meet itself, we had to get there early for weigh-ins. lifting generally starts about 90 minutes to two hours later. Depending on the class and the weight you plan on lifting, that will determine the order of lifters. each lifter gets 3 attempts for each lift. Mind you, these attempts are not one after the other. just one lifter at a time until they're all finished, then the second attempt starts, and so on. After all the lifters in one class finished all 3 off their attempts, the next class starts and the first class goes to warm up for the next lift. after everything is finished, the award ceremony starts. That's pretty much it.
What do you change in your daily routine to bust through plateaus?
The obvious stuff like sleep and diet, for sure. Training-wise, I might change exercises or use a different rep/set scheme.
I understand that a common debate within the powerlifting community is lifting raw vs equipped (bench shirts, squat suit). Can you explain this? What side are you on?
I lift raw which means I can only use a belt and wrist straps. As for shirts/suits, I never tried using them so I can say too much about them. I just like the idea of trying to make my body as strong as possible without them. However, once I have form and technique perfected, I may give equipment a try.
When powerlifting, you are moving some serious weight. Explain the importance of keeping your ego in control when training.
When I'm lifting, I just pay attention to what I'm doing. no one else. I mean, I will listen to my training partners or whatever but, at no time am I concerned with what someone else is doing. All I try to do is just improve my numbers and form. No matter how strong I get, there is always going to be someone stronger and someone weaker so, why would I have an ego? Basically, I just lift because it's fun and challenging.
Any shout outs you want to give? Thanks for your time!
I guess I could give a shout out to all the crew at the Y in Sydney. Also, the crew from NW. I just recently met a lot of those guys and they're great people. Thanks for having me, Joe. Hope this answers some of your questions.
ps. a really good documentary about the sport of powerlifting is "Power Unlimited". Check it out.
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