Here we are with episode 3 of Project Big Stefan. In this episode of PBS I’ll share with you my current diet progress and how I am doing on my powerlifting training.

At the end I share my a few of my lifts with you too and of one of them I am especially proud of. It’s a 75kg Olympic style front squat for 4 reps. It took me a long time to get the mobility for it and never before front squatted my bodyweight in that manner.

Powerlifting 101

In case you aren’t familiar with the term powerlifting. Powerlifting is a strength based sport. It revolves around 3 compound lifts; namely:

1. bench press
2. squat
3. deadlift

In a powerlifting meet, you test your maximum strenght in each of these lifts. You get 3 attempts for each movement and your goal is to move as much weight – within the guidlines of the rules – as possible.

The winner is the person who moved the most amount of weight, which is called your “total”.

If you train for powerlifting, you focus your training around these 3 lifts or types of lifts. You could also classify them as

1. pressing
2. squatting or
3. hip hinge movements

In your typical powerlifting program you start of with a little less weight, but a few more repitions. The further you progress in your program, the heavier the load gets (i.e. weight on the bar) and the fewer repitions you do.

After a given amount of time (usually around 6-20 weeks), your program will end in a peak, meaning that at this point in time you’re at your strongest.

If you do it as a sport, you time this with your meet/competition and perform your lifts and hopefully got stronger along the way.

Further Reading

If you didn’t have a chance yet to read what led me to start Project Big Stefan, please consider having a look at these articles:

• Body Recomposition and Reverse Diet
• Project Big Stefan – Let’s do this – PBS #1

Sharing Means Caring

As this is still very new and I am not 100% sure what you guys might like to hear, feel free to leave thoughts, ideas or comments below.

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