First, let's talk weight belts. I actually have one (2 actually), but you have never seen it. There's a reason for that. Although they are an "essential tool" for some, I think that if you can lift without them, do it! The idea behind them is simple. When lifting heavy objects, use something that will keep your core tight to protect your spine, organs ect. However, here are my thoughts; if one's core was strong enough for the lift, then why use something that replaces your transverse abdominis' function. If you can't lift it without a belt, for our sake, then maybe you shouldn't be and time would better be spent with weight that one can manage and spend more time on core :)
Now, in higher intensity lifting, such as powerlifting (check this transition out!) then yes, by all means. More support in the core for these lifts is a great idea. Just bear in mind, when using a belt, your core does not have to work as hard because there is something aiding it. I would much rather a stronger core that will let me lift heavier things, also more functional, then to put a belt on, weaken my core over time and become more dependent on an aid tool, and lift 30 more pounds. Just my school of thought, no one is right and no one is wrong. I think you will find my logic nice and sound though considering you have an amazing core and I doubt you will need a belt. What sparked this interest?
Now, to answer your other questions. Simply, power lifting is based on 3 exercises like you mentioned. Olympic lifts are also based on the two you mentioned. Here is the definitive identifier for their differences:
Powerlifting is based on how much weight you can put up, speed not being a topic of discussion. It is raw numbers.
Olympic Lift, think kettlebells. EXPLOSIVE! Here, speed obviously has a role in the lifts. Fun fact, the clean and press was an olympic lift at some point in time, I am not sure when though. I would have to look that up.
You will notice that the ranges of movement are bigger with Olympic lifting and if you have ever seen it on TV, they try to be as graceful as possible. Power lifts are much more controlled with less range of motion.
Hope this helped.
Onto the workout.
Today was Back and Bi's
I will tell you, massive pump. I was not expecting this at all so it was nice.
Circuit 1
Barbell Rows against the corner (weight of bar not included) [90# x 8][135# x 6][135# x 6][160# x 6][160# x 4]
DB horizontal rows [65# x 6 x 5 sets]
Bicep curls w. cables [80# x 10][80# x 10][90# x 10][90# x 8][100# x 8]
Circuit 2
Cable Lat Pulls [200# x 10][200# x 10][200# x 10][215# x 10][215# x 9]
Close Grip Pull Ups [Fail (around 5) x 5]
Circuit 3
Single Arm Preacher Curl w. DB [35# x 8][35# x 8][35# x 8][40# x 8][40# x 8]
Resisted Curl w. Manual Resistance [5 sets of fail each arm]
DB rev. Fly on Incline Bench [15# x 8][15# x 8][15# x 8][20# x 6][20# x 6]
I like your workout, one thing though. DB pullovers are a great exercise, just use them on your back days because it is more of a Lat eccentric exercise I feel. Yea, you do feel it in your chest, but I think that is bc your arms are outstretched and its more of taking your chest though a more static range of motion rather than contracting the muscle. Remember the functions...adduct (not seen here, it is simply holding a static position with weight), no active flexion of the humerus here, simply static again, and definitely no internal rotations. Which brings me to:
Muscle of the Day
Lattisimus Dorsi
"Wings"
Origin: Thorasic Spine (T7?-T12) Also connects from Inferior (under/lower) angle of Scapula as well as Illiac Crest
Insertion: Humerus (Posterior)
Functions: Internal Rotations of Humerus, Extends Humerus, Adducts Humerus
Looks like you will be making your way to the larger weight room soon...sorry you are going to have to deal with the Bros. A good spotter is key, but a great way around that is cable systems. I already knew you could do 35s on your own, I've seen it, but that doesn't mean it's not impressive...I don't see many girls that can do that. Nicely done. Looks like you are attempting to keep up with me ;)
Great questions you presented. I was lucky enough to know the answers to these. Keep it up Victerror! You are doing great with your workouts and you are clearly putting at least some thought into these. Well done.
And here is something for you just to remind you of some things you may have forgotten seeing as how you challenged me today:
miss you too :)
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