The Missouri USAPL Presents...
The Top Ten list of Strength Tips
from the past year!
Aimed at helping lifters get stronger and better prepare them for competitive powerlifting, USAPLNATIONALS.COM has provided a top ten list of strength tips. The info is provided by various big names in the sport and is produced in an effort to help the novice lifter. Feel free to print and distribute this if you know someone who can benefit from this.
Back to the current Top 10 list...
Kara Bohigian's Top Ten list of Powerlifting Tips
A former Olympic lifter, Kara Bohigian has always been intrigued by our sport. After trying just one meet and easily qualifying for the Womens Nationals, she had found a new sport and decided to try her luck at the big dance. In just her second meet, Kara became a National champ in the 148 lb. class and secured her spot on the U.S. National team. Since then, she has placed 7th in her 1st IPF World Championships, and is totally in love with powerlifting. She possesses a high level of charisma, and has plenty of good looks to match her strength. Aside from her exemplary powerlifting credentials, she owns a degree from Georgia Tech in Industrial and Systems Engineering. Along with that, she has power to spare.....In both the squat and deadlift, Kara has the strength to go over 400 lbs.; and in the bench she has done an incredible 253 lbs! USAPLNationals.COM thanks "The Georgia Peach", Kara Bohigian, for her Top Ten list!
10. Master the equipment. There is more poundage to be gained out of perfect gear than any super supplement.
9. Spare no expense on gear. It's the only thing you can buy that will give you massive, safe, permanent results.
8. Base your training around getting strong in the gear. Yeah, it's cool to be strong raw but we have to evolve with the times.
7. Be a meet lifter. No one cares what you did 3 weeks out, 8 pounds over, 4 inches high, without a pause.
6. Each attempt at a meet is precious. Every lift deserves intensity and focus.
5. BIG AIR! I can't believe how much tighter and easier everything feels after a huge deep breath.
4. Wanna bench big? Big arch, big air, big tris.
3. Getting stronger does not have to be an existentialist battle. If you've hit a plateau, it's time to experiment. Change your routine, get different gear, alter your diet.
2. Icy Hot....need I say more?
And, the number 1 strength tip from Kara Bohigian....
1. Yeah, squatting deep sucks but we gotta do it. I take all the time I'd spend bitching about judging and use it mastering a tight, fast, UNDENIABLY DEEP rebound.
Kara Bogian
Priscilla Ribic's Top Ten list of Powerlifting Tips
Priscilla Ribic has been lifting for a year and a half in both the 148 and 165 lb. classes. A relative beginner, she has had some succes in her short career. She holds 8 different Washington State records and her best lifts include 424 lbs. in the squat, 231 lbs in the benchpress, and a whopping 452 lb. deadlift, for a total of 1,107! She even placed 5th in the IPF Womens Worlds earlier this year! After much prodding, I was able to get her to submit her Top 10 list. As a newer lifter, she was hesitant, but with her success, she offers the best of both worlds: Knowledge to pick from a lifter that is still learning the ropes. USAPLNATIONALS.COM thanks Priscilla Ribic for his contribution to the Top Ten list!
10. Set attainable goals. I post my on my bulletin board at work. After each meet, I up the goal and then hit the gym to reach them.
9. Ask questions, lots of questions! I suggest your state chair (yes, thanks Mike Trupiano for putting up with me). Nothing is worse than the element of surprise at a meet when you are nervous already.
8. Have good support! Inside the gym, on the phone, on the internet. It helps motivate when you have people rallying behind you and helping you reach your goals.
7. Have someone qualified scrutinize you on your technique. Nothing is worse than squatting and having someone tell you that you are doing good when your still 2 inches from parallel.
6. Don't be afraid to ask for help, especially at a meet.
5. Take your time to set-up before a lift. (I am still working on this!) 60 seconds is a long time to make sure that everything is right before you execute the lift.
4. Learn what it means to be tight or stay tight. I lifted a year before understanding this term and what a difference that made!
3. Be consistent in training and style! Don't change routines, form, technique or gear close to a meet, wait for a new training cycle to experiment.
2. Remember as you walk out in the platform that for that moment in time it is all about you and then take control of the weight like you own it!
And, the number 1 strength tip from Priscilla Ribic....
1. And most important - Look good while doing it!!! Heaven help me have a good hair day and not break a nail! Seriously, have fun and kick @$$!!!!
Priscilla Ribic
Tim Taylor's list of Powerlifting Tips
A several time National Champion, Tim Taylor has an abundance of both National and International experience. At 132 lbs., he has been the top dog for years, and has made several trips to the IPF Worlds. Recently he brought the show to the Illinois State Championships where he set all the state records and took best lifter honors. USAPLNAtionals.com thanks Tim Taylor for his list of "Tim Tips"!
Training power grades
A+   You did more than what was schedule example if you where to do 3 and you did 4 or more or you do the number with more weight
A   You do the number that was schedule very easy
B+   You do the number that was schedule
B   You do the number but it was very hard
C+   You need help with one rep example you try 3 but only get 2 by your self and need help with one
C   You miss one rep
D+   You miss one rep and the other reps looked hard
D   You miss more than one rep
F   You do not get one
Contest grades
A+   9 out of 9 personnel best in all three lifts
A    9 out of 9
B+   8 out of 9
B    7 out of 9
C+   6 out of 9
C    5 out of 9
D+   4 out of 9
D    3 out of 9
F    Bomb out 

 Training tips
 C  Consistency / you win the contest in the gym
 O  Organization / no plan equals no big lifts
 F  Focus / remember what your goal is
 I  Intensity / as the weight gets heavier you get meaner

 Contest tips
 1  You cannot win a contest unless you enter it
 2  Open with something you can do sick or dead / a low total is better than no total
 3  2nd attempt  best double or 10 pounds more  / this is the attempt you make your move. If you can try to lock up 2nd  or 3rd
 4  3rd attempt lock up the win first before you go for big lifts.
 5  Lift your meet no one else's /  remember  you can not do anything about what your opponents lift but you can do everything about what you lift
 6  Lift with in yourself  /  have a game plan based on what you did in the gym and your body not what you hoped you could do
 7  No fear
Tim Taylor
Gene Bell's Top Ten list of Powerlifting Tips
A Master Sergeant in the Air Force, Gene Bell has quite a powerlifting resume. With several IPF World titles to his credit, the "Machine" stands in a league with very few other lifters. Of active USAPL lifters, only the legendary Dan Austin can lay claim to having more Open World titles. Gene has made it a habit of putting up monsterous numbers through the years, and is one of powerlifting's all-time greats. He brings to the table plenty of knowledge for the novice lifter. USAPLNATIONALS.COM thanks Gene Bell for his contribution to the Top Ten list!
10. RELAXATION- Find a hobby to take your mind off all the stressful events in your life.
9. SPORTSMANSHIP- In competition there are winners and losers in all sports. You should be able to say to yourself, I did my best.
8. GOAL SETTING- Make sure you have attainable goals that you can reach. Everyone cannot be a world champion, just be the best you can be.
7. EQUIPMENT- Find a place with quality equipment to train with. If you are planning to compete, find some quality powerlifting gear. Try (TITAN powerlifting gear) the best on the market.
6. LIFE STYLE- It will be very hard to make progress if your life style is filled with use of recreational drugs, alcohol consumption, poor eating habits and sleep deprivation.
5. TRAINING PARTNER-Find a reliable training partner. This will also save time, money and effort during your training sessions.
4. PLANNING-Learn to plan your workouts in advance at all phases of your training. If you are in the gym for more than 2 hours training something is wrong.
3. MENTOR-Find a coach or experienced lifter to show you how it is done the correct way to save time, money and effort.
2. ADHERENCE-One of the best measure of success is adherence. Stick to the training plan!
And, the number 1 strength tip from Gene Bell....
1. WELLNESS-Try to maintain a healthy state of wellness.
Gene Bell
Dave Ricks' Top Ten list of Powerlifting Tips
A 5 time IPF World Champion, Dave has the most IPF titles among the returning USAPL Open Champions. A Commander in the United States Navy, Ricks conducts himself with the highest level of professionalism, both on and off the platform. Specifically, his lifting is mighty impressive! He owns 3 Open National records between the classes of 165 and 181, and appears to have a secure lock on the 181 title for as long as he wants it. He is currently stationed in Japan, and has recently begun directing meets at his base. USAPLNATIONALS.COM thanks Dave Ricks for his contribution ot the Top Ten list!
10. Technique - Be very focused on your technique for each lift. Poor technique can have a big difference on how well you can achieve your training goals. If you train with poor technique you will compete the same way.
9. Simple Workout - Each workout in training for a meet should focus on the key lifts and some assistance exercises. Ideal training period should be 8 to 12 weeks. The assistance exercises should be done for high reps but not peaking. If you train all exercises to peak like a body builder you will over train your muscles.
8. Off-Season - I consider the off season is a period when I do not have a meet in the next 3 to 4 months. This is a great opportunity to try some different training routines and give your mind and body a mental break by not going as intense like during your meet training.
7. Competition - When you compete at a meet, do not get all concerned who is in your weight class. Try to focus on your goals and let the numbers speak for themselves. I have seen lifters who get so psyched out by their competition before the meet begins.
6. Listen - Be very open to comments and criticism on training and technique. Try to also be an avid reader on strength training. Knowledge doesn't happen overnight. Consider this a long journey toward improvement. This includes listening to your body. If something doesn't feel right, back off you your training and if necessary see a doctor. The ole saying of "NO PAIN - NO GAIN" doesn't work in the real world.
5. Mental - You want to be very focused when you train and when you compete. Your mental intensity is just as important as your physical training. Your body can do amazing things if it is channeled in the right direction.
4. Balance - Remember the world does not totally evolves around Powerlifting. Keep your family, faith, work, and powerlifting in proper perspective. Do not put so much effort into powerlifting and have the other aspects of your life go down the tubes.
3. Partner - Try to get a good training partner. This should be someone who can give you mental support and push you to further gains.
2. Equipment - Invest in a good weight belt and shoes. As you get more seasoned then get a bench shirt and squat suit.
And, the number 1 strength tip from Dave Ricks....
1. Fun - Overall, the whole idea of training and competing is to have fun, enjoying yourself, and meeting fellow powerlifters.
Dave Ricks
Dennis Hulslander's Top Ten list of Tips for beginning deadlifters who are a little frustrated!..
Dennis Hulslander first made his presence known at the 1997 Mens Nationals in Chicago as a Superheavyweight lifter. Lifting without the aid of supportive gear, he fiercely came out yelling "RAW POWER". At first glance as a spotter I thought "Holy Cow, this guys gonna lift that? And Without even using a suit or belt?". Did he lift though! He was impressive from the very start and since then placed 5th in the 1999 Mens Nationals. He recently put a benchpress shirt on for the first time and set a new Pennsylvania state record of 562 lbs. With some time to use it, I don't see why he can't go over 600 eventually.USAPLNATIONALS.COM thanks Dennis "Niko" Hulslander for his contribution to the Top Ten list!
10. During week #1 do some rack pulls for a heavy single at 2" above the knee. (use straps to overload).
9. During week #2 do some rack pulls for a heavy single at the knee. (use straps to overload)
8. During week #3 do some rack pulls for a heavy single at 2" below the knee. (no straps)
7. During weeks #4 through #8, do speed deads from the floor with 55% to 65% of your one rep max.
6. Weeks #9 and #10, pull same % weight while standing 100lbs. plate for 8 sets of 2 reps.
5. Week #11 (approximately 11 days from meet) warm up as if you were at the meet, then pull for attempts #1 and #2. ( Leave the gym feeling confident that you could pull 10- 20 lbs. more.)
4. Assistance work should include some type of "Good Mornings'". Either seated or standing close stance. Mix them up! Don't get bored!
3. AB WORK! AB WORK! AB WORK! AB WORK!!!!!
2. A good exercise to do on your squat days to help your deadlift is ...Partial Deadlifts or Romanian Deadlifts.
And, the number 1 strength tip from Dennis Hulslander....
1. Make sure to always have the bar cleaned before every attempt! (possibly the most overlooked tip by most powerlifters.)
Dennis "Niko" Hulslander
Dr. Larry Miller's Top Ten Tips..
Dr. Larry Miller is a record setting bencher at the State, National and International level. He is currently an IPF Open and Masters World record holder having benched a massive 480 lbs at 165 lbs. Along with that, he is the oldest person to do a triple bodyweight benchpress, a feat few have done. Larry is always helpful in sharing his knowledge of the benchpress....USAPLNATIONALS.COM thanks Dr. Larry Miller for his contribution to the Top Ten list!
10. Watch, Look and listen: When I started out in powerlifting, I used to take a seat in the front row and watch what the best lifters were doing.
9. Find a top ranked lifter: Not every lifter is suited for the same style or technique but a good lifter/coach can keep you from establishing bad habits which are always difficult to break.
8. Technique: In the bench press, you need to shorten the distance the bar travels. You do this by going with the widest possible grip and learning how to arch your back.
7. Intensity: Every week that I train, I attempt to push out one more rep or add 5 lbs to the week before. I don't like following a piece of paper that says stop after 5 reps when you could have pushed out a few more.
6. Training partners: I have been very fortunate to have great training partners. Although not everyone is there for every work out, they are 99% of the time and we always try and challenge each other.
5. Psychology: Lifters are better in the gym than in competition for various reasons but primarily because it his hard to focus for 8 hours at a meet. If need be, find a sports psychologist and learn how to relax, energize and focus.
4. Compete regularly: If you wait until you are 100% ready to compete, you'll never do it. I look at meets as a way to determine what my strength level is at. It is not a matter of winning or losing. Obviously, not everyone can win.
3. Equipment: I see poor fitting bench shirts everywhere I go. I just shake my head when I see a bench shirt that is half way up the bicep. When you think a shirt is tight, it probably isn't tight enough. I know a number of lifters that gained 15-20 lbs and are wearing the same bench shirt but lifting much more than they should be. Why? Because their shirt is fitting tighter. I like to use Titan Power wash for my bench shirts. It keeps the fabric from tearing.
2. Keep records: The only way to improve is to learn from your mistakes. Keep record of all your lifts and all your meets. You will be able to gauge your progress and whether or not you are over training.
And, the number 1 strength tip from Dr. Larry Miller....
1. Rubber bands: Rubber bands are the best training tool I have ever used. I don't squat and deadlift any more but I know a number of lifters that feel the same way about the bands with the other two lifts. You can contact Dick Hartzell who sells the rubber bands at 330-629-2511. Whether you are a powerlifter, a swimmer, a sprinter or a foot ball player, the bands are the best piece of equipment you can buy. I think that Mike Lambert has my article on "Hooking up the bands" in the upcoming March issue of "Powerlifting USA"..
Dr. Larry Miller
Jason Burnell's Top Ten Tips..
Jason "Deepsquatter" Burnell is a 4 time California State champion and has made exceptional gains over the last year or two. After placing 11th in the 1998 Mens Nationals, he vaulted all the way up to an outstanding 3rd place in 1999. His best lifts as of right now are a 710 lb. squat, a 440 lb. benchpress and a 672 lb. deadlift, for a total of 1,796 lbs. in the 220 lb. class. Along with being a competitive 220 lber, he is also a meet director in California, and a webmaster. His website, www.deepsquatter.com/strength/ is loaded with powerlifting articles and interviews. Along with that, he was part of the infamous BUS RIDE in 1999. USAPLNATIONALS.COM thanks Jason "Deepsquatter" Burnell for his contribution to the Top Ten list!
10. Never give up. If you want to be a good lifter, realize that it may take years unless you are very fortunate genetically. Decide how much you want it AND what you are willing to give up to achieve it. There will be a cost. Consistency is very important to long term success. That means training when you don't want to and not missing workouts.
9. Set Goals. Long term goals are important. You can't get anywhere if you don't know where it is you want to go. Make the goals specific and set a deadline for them. "I want to squat 500 lbs by the State Meet" is specific. "I want to get stronger" is not specific. Break down the long term goals into believable, achieveable chunks and attack them one by one.
8. Find a mentor. Model the success of your mentor. It is much easier to make it through the jungle when there is a proven path.
7.Don't let negative energy from outside sources defeat you. We all will encounter negative people that will attempt to block your path. Ignore them. Better yet, if you are able to, use their negative energy as fuel to feed your fire. Few smiles are as fulfilling as the one you smile at your detractors when you've succeeded.
6. Strive for the perfect rep. Make every rep in training as perfect as you'd like your meet reps to be. That means learning proper form and repeating it over and over every session. Form, style and technique are more important than what you are lifting. If you stick with it for the long haul, you will get stronger.
5. Strive for balance in your lifting. This means strengthening your weakest lifts, even if it's the one you hate. Often victory in competition goes to the lifter that is the most consistent in all three lifts, rather than the lifter with one big lift. So push them all hard, not just your favorite lift.
4. Remember that the real contest is between you and the iron. You can't control what anyone else lifts. Trophies are nice but when you walk out of a meet with Personal Records, you will be most happy. Would you rather win but total less than your previous best or take second and hit PRs in every lift?
3. Win Graciously and Accept Defeat Graciously. Few things are worse than a jerk in either situation. Don't be a jerk.
2. Be better than the rules require. Never leave your lifts in the hands of the judges. They control the lights. YOU CONTROL THE LIFT!

Often you hear people blaming the refs for their missed lifts. If you make it close, the refs make a judgement call. They may have a different opinion than you. Doesn't matter. Theirs counts and no matter how often your buddies tell you 'you wuz robbed' you still don't get the lift. (get a rule book)
And, the number 1 strength tip from Jason Burnell....
1. LOOK GOOD DOING IT. Color coordinate, people. A black suit, green shirt, red socks and blue shoes.....what are some people thinking? Don't be ugly on the platform. Find a good color scheme and stick to it.
Jason Burnell
Andrea Sortwell's Top Ten Tips..
A 3 time winner of the Open division at the Womens Nationals, Andrea has lifted in a total of 17 Womens Nationals! Along with taking top honors 3 times, she has numerous 2nd and 3rd place finishes on her lifting resume. Not only is she an accomplished lifter on the National scene, but she also has International lifting experience. Andrea has been to the IPF World BP meet twice; and the IPF Womens Worlds twice. Prior to the USAPL being affiliated with the IPF, Andrea racked up 4 WDFPF world titles when our organization was still called the ADFPA. She is currently the American record benchpress holder for the Womens 165 lb. class, with a lift of 249.1 lbs. Currently, Andrea is training for the inaugural IPF Masters World BP meet in Luxembourg, and is the chief organizer for the USA Womens team. USAPLNATIONALS.COM thanks Andrea Sortwell for her contribution to the Top Ten list!
10. When starting out, look for a competitive lifter or a coach for a training partner. Remember though that not everyone is suited to the same technique due to differing bio-mechanics and strengths.
9. Learn the 3 basic lifts with light weight, good form, and within the rules BEFORE going heavy. You can not expect to learn how to squat deep or pause a bench press at a maximum load
8. Consistency in your training is key. In your off-season, if you have one, continue to train the powerlifts, but lighten them up if you wish. As you age, you may need to space your workouts further apart to allow for more recuperation
7. *** Especially for women and teens. Train using percentages. Remember that a 10 lb. increase for a 400 lb. bench presser is the same as a 2.5 lb. increase for a 100 lb. bench presser. Do not be afraid to use extra small plates (1.25 lbs.) or extra spring collars to assure logical increases from week to week in your training
6. You are only as strong as your weakest link. Focus your assistance training on your weak areas.
5. Learn to tell the difference between discomfort and real pain. Do not try to train through serious pain. Train around injuries, and seek medical treatment for serious problems
4. *** Especially for women and teens. Most women need customizing for a proper squat suit fit. Try to get the input of a fellow female lifter while ordering and trying on your first suit. I believe that all benchers should be able to at least bench their bodyweight, or have several years of benching under their belt, before considering a bench shirt. A bench shirt can be so powerful that it can throw light benchers out of the groove, and instead of you wearing the shirt, the shirt may wear you.
3. Focus on your own personal goals, setting realistic short term goals as well as more challenging long term goals. Do not get caught up with what everyone else is doing in your weight class, especially at your first few competitions.
2. Enter your first competition as soon as you feel prepared to safely complete single maximum attempts within the rules. Do not wait to compete until you think you will win. You may wait forever! Save large amounts of weight loss for the veterans. Do not make your first few meets more difficult than they need to be.
And, the number 1 strength tip from Andrea Sortwell....
1. Support your fellow lifters, directors, and meet staff, and in turn, they will support you.
Andrea Sortwell
Leslie Look's Top Ten Tips..
Leslie Look of Belgrade, ME, has emerged as the USAPL's top 181 lber in the ladies division, standing head and shoulders above her competition. Her best lifts are a 480 lb. qsuat, a 253 lb. benchpress and 473 lbs. in the deadlift, for a whopping 1,201 lb. total! With quite a bit of experience on the World scene, she is a veteren lifter who has much to offer. Over the course of her 12 year lifting career, her list of titles won is a long one. How does this sound?...11 time National Champion, 3 time Jr. World Champion, an IPF Jr. World Record holder, and 2 silver medals at the IPF Womens World Championships! Not known for being shy, she is an Athlete's Representative and dutifully voices the opinion of the lifters. USAPLNATIONALS.COM thanks her for her Top Ten list of powerlifting tips!
10. Train under different conditions - get out of your comfort zone.
9. Yeah, cute meet hair may be important, but don't be late for warm ups doing it!
8. Get a reliable training partner - structure and dependability are good!
7. Stay focused, powerlifting is a big commitment. Your goal is to be strong - not pretty, lean, dainty...
6. Get good rest and eat well - train at your meet weight
5. Be loyal -you didn't become successful without help.
4. Enjoy the journey.
3. Be a gracious champion, jerks suck.
2. Train HARD.
And, the number 1 strength tip from the 2001, 181 lb. Womens Open champion, Leslie Look....
1. Don't write checks with your mouth your ass can't cash!
Leslie Look
Jennifer Maile's Top Ten Tips..
Jennifer Maile is a 16 year old powerlifter from Alaska with an impressive resume. Around the iron game since birth, she has always spent time in the gym. Though she didn't begin lifting until age 13, it's obvious that years of watching and learning have had a residual effect on her lifts. In just about 3 years she has lifted in 3 Womens Nationals, a High School Nationals and 3 Jr. World Championships. At the Jr. Worlds she has managed to place 4th, 3rd, and most recently, 1st. At the Womens Nationals on January 20th, she not only won the 105 lb. Open class hands down, but even set a handful of Womens Open records! As is the case with most teenagers, she does have some interests outside lifting, (but not many). Jennifer indicated that it had been a few years, but she may start doing some more rock climbing when time permits. Had it not been for the IPF ruling that lifters must be at least 19 years old to be in the Jr Wolrd Championships, she would have probably repeated again this year. As it stands, her next meet will be in March, when she will lift in the Russian National Championships as a guest lifter. USAPLNATIONALS.COM thanks Jennifer Maile for her Top Ten lift of powerlifting tips!
10. I never lift as much in the meet as in the gym, but I am getting closer. Try to time your peak for the meet. It is better to be undertrained and healthy than overtrained and maybe injured. Leave your best lifts ahead of you, not behind you.
9. Opening attempts should be your last warmup. It should help you build confidence for the real attempts later. I open with something that I can do 5 or 6 reps with in full gear.
8. Watch good lifters. Try to do what they do and learn from them. Watch the mistakes of others so you don't make them. I try to lift like the Russians because they don't make mistakes.
7. Diet: Stop eating junk food before the cycle starts. Eat more protein and drink lots of water.
6. Gear: I use gear about 8 weeks out from a meet. I go through looser equipment, then tighten it up as the meet gets closer. I start with one set in gear and work up to three before the meet.
5. Gear 2: use equipment that fits you right. It takes many tries to get it to fit, and sometimes you have to make adjustments yourself to get it right. This is especially true if you are losing or gaining weight. Gear also lasts only one or two meets before more adjustments are necessary, because you are always growing and the gear stretches after a while.
4. Bench: don't overtrain your triceps because your bench will go down. Work on your arch all year. The better your arch, the shorter your bench travel. I don't use my legs to push off the bottom, but only to set my arch.
3. Squat deep all the time. It becomes a natural movement if you do it enough. I don't do any stretching. The other lifters on my team do so that they can get deep enough, but not otherwise.
2. Cardio - I don't do any except to manage weight. Otherwise, it makes your legs tired and decreases your squat. I am not trying to become a good all-around athlete, just strong.
And, the number 1 strength tip from Jr. World Champion Jennifer Maile....
1. Keep your offseason weight close to your competition weight. It is easier to make weight if you are close already. If you dehydrate to make weight, eat something salty before you lift.
Jennifer Maile
Liz Willett's Top Ten Tips..
Liz began competing in 1999 and has done nothing but improve since then. A three time National champion, she has even placed third at the IPF Worlds and has graced the cover of Powerlifting USA magazine. She gives us her top ten powerlifting tips!
10. Before you start thinking about competition,,, find yourself a good partner who's love of powerlifting will match your own.. No OK whatever Yes Men..Or Women.
9. If something HURTS (I mean really hurts) don't do it.. Find another way to work the muscle.. Try again in a week!
8. Besides the few.. Powerlifting is not a pleasant or glamourous sport, If you are to worried about either, You should probably try another weightlifting venue.
7. ABS>> You should do ABS everyday, (I am still working on this)!! How are you going to have strong limbs if your core is weak? It all starts here!
6. Cardio- even if it is ten minutes on the bike before you start lifting,, It will get your heart going and warm up your muscles, save on injuries!