All right, so today I went in and squatted and deadlifted. I was only planning on hitting my openers today, but I decided to go a little heavier just to test my strength.
if anyone has any feedback or tips/suggestions, please share!
345- possible opener
365- possible second attempt
385- possible third attempt
DEADLIFTS
405- possible opener
455- possible second attempt
Third attempt? Today I pulled 475 but did not record it. Not sure what to put my third attempt at on deadlift. I'll probably decide that on meet day.
I switched to 5/3/1 in late january and I am set to complete my third cycle.
I find that I routinely go far above on my + sets. For example, this week was my 5,3,1+ week. I went to 6 reps with my squat (could of had more, but was very tired after a trip and strength was not optimal) and then 12 reps the next day with my bench. The situation was specifically 135x5, 155x3, 170x1+ ... ended up repping out 12. This disparity between the first two sets and the third feels awkward.
When I started my max bench was 200 lb so I can understand why my first 5/3/1 week for Bench Press was 160x1+.
Now is it time to re evaluate my 1RMs and then get new training maxes or should I continue with adjusting 5 pounds and 10 pounds for each lift per Jim's schedule?
I'm a large guy (360 lbs/163.3 kg) and no matter what I do, or how much weight I have on my back, I can't get much lower than just breaking parallel (I'm a USAPL powerlifter). I stretch, roll on a PVC pipe, and work paused squats often. Are there any specific stretches that I can do that is directly helpful with squat depth? Anything else that I can do? Thanks all!
what size box should i use for box squats if i am 6'1 i am using the wide foot stance i want to make sure i am going just a little below paralell thx in advance
what size box should i use for box squats if i am 6'1 i am using the wide foot stance i want to make sure i am going just a little below paralell thx in advance
Currently just started week 3 of Madcows and just wanted some input from people on progression. My spreadsheet has me squatting 271 278 and 285 as my friday triple in weeks 3,4,5, I did 265x5 this monday. So with rounding, I'm going to be making a 10 pound jump at some point, just wondering if anyone thinks it matters going 270,280,285 or 275,280,285 etc..
With bench I have a similar problem, 227,232,238,245 I did 220x5 this monday, I was thinking 230,235,240,245 so the 10 pound jump would be this week.
I know it most likely doesn't matter and I'm just over thinking this but would appreciate some input.
I'm looking to compete in my first meet in a few months but I need some help finding an organisation that holds regular events and in various different locations. I'm from the South West and could do with some recommendations of meets in the area with well-respected federations.
Have been looking but nothing has caught my eye, thoughts please.
So the title says it all. This was my first USAPL meet, my first collegiate nationals meet, and my first meet with this kind of environment. I was a little jittery and didn't have the best meet at all but there is always next time. This is nothing like high school and I have to get used to that. Here is the write up:
-My teammates lifted before me, so I had to help them out. One of them had a great meet, almost pulling for the win with a 440lbs. pull @ 116lbs. bodyweight. He is a monster. Anyway, When check-ins were over and Saturday came around, I weighed in for the 74kg class at 73.9kg. This is right where I wanted to be. I went to go warm up for squats. I warmed up with 135x5, 225x3, 315x2, 365x2 with suit bottoms, and 415x2 in full gear. I felt good.
SQUAT
-1st attempt: opened with 501lbs. and it felt great. Three whites. This was also a 1lbs. meet PR.
-2nd attempt: went to 533lbs. and was coming up but I think I got caught leaning back a little too much and took a step. 3 reds.
-3rd attempt: came up with it but the left side ever so slightly descended. 3 reds. This kind of frustrates me on my part. Just something I need to work on.
Went to warm up on bench. I went with 135x5, 185x3, 225x1, 275x1 with shirt and boards, and finally 315x1 with shirt to boards.
BENCH
-1st attempt: already having a not so great day after squat, so I was hoping bench was going to go a little better. I opened with 346lbs. and got out of my groove. The bar came too far over my head and they took it. 3 reds.
-2nd attempt: same weight. It felt amazing this time. 3 whites. This was a 46lbs. meet PR.
-3rd attempt: my assistant coach kept me blind the whole meet and wouldn't tell me what he gave me. I found out later what it was. He had put me down for 363lbs. Felt good and almost had it but my left elbow didn't follow up with the flare just right and screwed my lockout. I'm not mad about that. I honestly had fun with bench.
Finally, the deadlifts. I've been waiting for this all day and ready to pull a huge PR. Didn't have the luxury of starting with 135, so I warmed up with 225x3, 315x1 in suit bottoms, and 405x1 in full gear.
DEADLIFT
-1st attempt: opened with 451. Easy weight. 3 whites.
-2nd attempt: went with 479. Felt a little heavy but it was smooth. 3 whites. This was a 24lbs. meet PR.
-3rd attmept: my assistant coach said he put something nasty on the bar for me and that I'll have to dig deep for it. That made me wanna pull whatever it was. It ended up being 491. I went out there and pulled the hell out of it and was just about to lock it out until my grip gave out on me, making my shoulders sink. 3 reds. My hands are abnormally small so I guess a ton of grip work will be in the near future.
This was AWESOME to say the least. I saw Preston Turner bench 716 in the 265s, Ian Bell pulled around 804 in the 205s, and my teammate Jordan Dunn squatted 705 in the 163s on his second attempt and also got best lifter award. The atmosphere was INCREDIBLE. I will be ready for it next year and won't be so nervous.
The team won 2nd place behind the University of Texas. Congratulations to UT coming out with a stacked team and doing work on the platform. Any comments or input is welcome. Here is the video of my lifts in order:
Is there such a thing? Layne Norton mentioned a guy here that makes his people squat daily or something like that. I would assume that would be such a place. I have my home gym, but I think a lil extra motivation would come out of going to a powerlifting gym 2 or 3 times a week. All I see popping up is crossfit gyms and I'm not having that.
Hi, im 17, and most of my other lifts are good. i dominate on field, and i am exeptionaly strong from training, but my bench is pathetic. so in 4 weeks we are doing the high school bench test(185) which is also the college combine weight. My 1 rep is at 175( pathetic, i know). I want to be able to do 185 atleast 3 times for the test, any tips, or better, a workout? i want to sqaut heavy as well.
Summers coming up and i wanna see if i can bang out smolov during it. My max is 340 but that might be with not the best from b4 i start the program ill film a squat max because i wanna do this with the best form possible. Also do you think smolov can be done with a physically demanding job?(tractor trailer mechanic) For bench i was thinking of doing something like a max effort day , and then having like an upper body BB type assistance day, maybe even doing the assistance on the same day as one of the squat workouts, opinions plz
Been working out for 2-3 years, currently 17, 170lbs very interested in powerlifting! I go to the gym 4-5 x a week, I already have a decent foundation from regular bb splits I'd say, anyone recommend a good program ? Also is a powerlifter's diet different than a bodybuilder's?
I would like to go to my 1st meet in August. I've heard there are some programs (Sheiko 29?) where you can do 2x a day shorter workouts (ie. M/W/F .... 30 min x 2) instead of one long session? Which ones are these? My schedule is a bit unusual and 2x a day shorter sessions (3x a week) would be a lot easier for me than a 1+ hour session. I'm a beginner (been training almost 10 years but my [lack of] strength is at a beginner level for now).
Okay well im doing SS, on tuesday i did 3x5 for bench and that was the only chest exercise. Its now thursday my off day; would i be fine to be able to test my max and hopefully break a PR? Or should i just wait til Sunday when i do bench again and instead just max out? Its just i dont wanna be drained from doing squats earlier. And i also wanna still be able to do my working set for bench