I tried powerlifting for 100 days

Summary by Krater

A creator with no prior powerlifting experience trains for 100 days under coach Sebastian Oreb, learning mechanics, nutrition and programming, and finishes third in his first USA Powerlifting competition, increasing his squat from 185 lb to 352 lb, bench press from 200 lb to 264 lb, and deadlift from 256 lb to 441 lb.

From the video

Answers: How do I train for a powerlifting competition with 100 days to prepare?

• Powerlifting competition prep
• USA Powerlifting rulebook
• Powerlifting program design
• Squat technique and coaching
• Bench press technique and coaching
• Deadlift technique and coaching
• Strength training nutrition and macro tracking
• Powerlifting gear selection

Exercises

• low-bar squat · barbell · 3x3
• bench press · barbell · 3x3
• conventional deadlift · barbell · 3x3

What it concludes

• Squat form requires the bar to be in line with the center of the foot, stance at hip width, and the bar about 1 inch away from shins.
• Without knee sleeves in contact with shins from start to finish, the barbell can cause bruising and bleed on the barbell.
• A 4-day per week upper/lower split is the sweet point for powerlifting recovery and gains.
• High-rep sets for compound powerlifting movements increase the risk of technical breakdown during skill acquisition.
• Protein intake should target 1 gram of protein per pound of body weight.
• Competing in powerlifting after 100 days of training with expert coaching results in significant personal records and a podium finish.