Powerlifting

Optimus Princeps

Woodpecker
Orthodox Catechumen
That is awesome.

Congrats on the PR's. Really solid going 9 for 9.

Maybe spend the next week or two doing some accessory work or stay under 70percrnt and get some rest...then you ought to be able to get back at it.

What is your programing like?
Thanks the last 16 weeks i've ran the 3 day texas method with either rdl's or speed deadlfits in place of powercleans and bench every monday/friday as opposed to alternating with press. According to a max calculator my maxes 16 weeks ago were 321/279/377 so I increased that by about 120lbs. I did have to cycle the intensity day reps down from 1x5 to 2x3, then 3x2 in order to keep progressing and at this point i've pretty much run the program out.

I actually just put together a heavy/light/medium program in excel using 5/3/1 progression for squats, Mag/Ort for deadlift, and deathbench heavy day for bench. I attached a screenshot of the first 6 weeks, it may be a bit too much with the deadlift volume since i'm used to just doing a top set with the texas method, but I'm not doing any other deadlifting so hopefully it'll be good. I'm excited to try it out today but just a light day of 70% might be better for recovery since i'm still really sore.
 

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get2choppaaa

Hummingbird
Orthodox
Thanks the last 16 weeks i've ran the 3 day texas method with either rdl's or speed deadlfits in place of powercleans and bench every monday/friday as opposed to alternating with press. According to a max calculator my maxes 16 weeks ago were 321/279/377 so I increased that by about 120lbs. I did have to cycle the intensity day reps down from 1x5 to 2x3, then 3x2 in order to keep progressing and at this point i've pretty much run the program out.

I actually just put together a heavy/light/medium program in excel using 5/3/1 progression for squats, Mag/Ort for deadlift, and deathbench heavy day for bench. I attached a screenshot of the first 6 weeks, it may be a bit too much with the deadlift volume since i'm used to just doing a top set with the texas method, but I'm not doing any other deadlifting so hopefully it'll be good. I'm excited to try it out today but just a light day of 70% might be better for recovery since i'm still really sore.
Texas method and 5/3/1 are both great programs. I like the swap to RDL's and and Speed Pulls for cleans. I do a lot of Bent Over Rows which really have been a mainstay for my deadlift development. Also a lot of good mornings with a safety squat bar and a lot of rack pulls off shin high pins and a lot of Tate press and JM press's.

When first getting away from running/bodybuilding type work and wanting to get strong I ran basically the starting strength NLP for 6 months and it had some results, went from 225 for 3x5 to 275 for 3x5 on bench. It worked until I got bored and the no variety in squat bar wasnt helpful with my shoulder which was injured in the Marines. For me once I switched over to a conjugate style It took my numbers up and my excitement up because of all the variety and constant change in new PR's in different exercises ect... Not sure if you have the equipment variety, but if so its really fun.

Obviously if what you're doing is working ride the wave and keep it up. Again thats great that you went 9 for 9 and picked good numbers. Look forward to hearing about future meets mate!
 

Stadtaffe

Kingfisher
Orthodox
Gold Member
Went really well. I cut from 215 to 198 just to get a feel for it and how much strength it would make me lose for when my lifts are more competitive. It ended up not affecting my strength at all and I was up to around 213 by meet day. My last gym pr's before the meet were 345x3 squat, 285x3 bench and 405x3 deadlift.

I opened pretty conservatively to be safe since I cut so much. 150kg squat felt easy. 2nd attempt 160kg also felt pretty good. So went up to 170kg and got that pretty easily as well. It makes me think I could've added another 10kg and got it, as while it felt hard while doing it, watching back the video it went up fast without much grinding.

For bench I put in my opener at 120kg but my warmups went well so they let me change it to 122.5. I was a little excited and forgot about the start command so jumped it and got redlighted. It still flew so I went up to 130kg which also flew so I decided to jump up to 140kg/308lbs and hit it. I think I even couldve gotten 142.5 but that was my first time ever going above 285 so I was happy with breaking 300.

Deadlift was what I was most worried about as the week after I hit 405x3 I had a ton of fatigue and almost failed my warmup at 365 so I opened at 364/165kg which I got easily, jumped up to 187.5/413 and got it. I was planning on going between 195-197.5 on my third but i saw the 200kg/440 and decided to go for it and was able to get it with a lot of grinding. Felt awesome hitting it and massively pr'd in all my lifts. Everyone was really friendly there and I had a lot of fun. Can't wait to compete again, but I'm definitely feeling very beat up still.
Congratulations that is so impressive. Wonder if I could even lift a 200kg bar a few centimetres for a second. I wonder if you guys wear those wide belts doing this or strap up your knees. Not sure how much you weigh but that sounds like many multiples of body weight.

I am more a runner than a lifter but get a slight kick when I do reps of 1x or 1.2x my body weight for dead lift / squat / bench press but nothing like this. Feel like trying to do 1.5x body weight deadlift but nervous to rip something that's why I ask about the belts etc.
 

Zagor

Kingfisher
Went really well. I cut from 215 to 198 just to get a feel for it and how much strength it would make me lose for when my lifts are more competitive. It ended up not affecting my strength at all and I was up to around 213 by meet day. My last gym pr's before the meet were 345x3 squat, 285x3 bench and 405x3 deadlift.

I opened pretty conservatively to be safe since I cut so much. 150kg squat felt easy. 2nd attempt 160kg also felt pretty good. So went up to 170kg and got that pretty easily as well. It makes me think I could've added another 10kg and got it, as while it felt hard while doing it, watching back the video it went up fast without much grinding.

For bench I put in my opener at 120kg but my warmups went well so they let me change it to 122.5. I was a little excited and forgot about the start command so jumped it and got redlighted. It still flew so I went up to 130kg which also flew so I decided to jump up to 140kg/308lbs and hit it. I think I even couldve gotten 142.5 but that was my first time ever going above 285 so I was happy with breaking 300.

Deadlift was what I was most worried about as the week after I hit 405x3 I had a ton of fatigue and almost failed my warmup at 365 so I opened at 364/165kg which I got easily, jumped up to 187.5/413 and got it. I was planning on going between 195-197.5 on my third but i saw the 200kg/440 and decided to go for it and was able to get it with a lot of grinding. Felt awesome hitting it and massively pr'd in all my lifts. Everyone was really friendly there and I had a lot of fun. Can't wait to compete again, but I'm definitely feeling very beat up still.
Great numbers. We have similar stats regarding weigth and strength. I currently working towards 180 kg squat and 140kg bench. Actually just today I've hit 130 kg floor press no grind, so i think I might actually already be there.
 

Optimus Princeps

Woodpecker
Orthodox Catechumen
Great numbers. We have similar stats regarding weigth and strength. I currently working towards 180 kg squat and 140kg bench. Actually just today I've hit 130 kg floor press no grind, so i think I might actually already be there.
Nice, from what I understand although ive never done it, floor press is supposed to be harder than bench press so I bet you can hit it. For reference my 3rm going in was 285 but I definitely think I could've hit 132.5kg as well.
Congratulations that is so impressive. Wonder if I could even lift a 200kg bar a few centimetres for a second. I wonder if you guys wear those wide belts doing this or strap up your knees. Not sure how much you weigh but that sounds like many multiples of body weight.

I am more a runner than a lifter but get a slight kick when I do reps of 1x or 1.2x my body weight for dead lift / squat / bench press but nothing like this. Feel like trying to do 1.5x body weight deadlift but nervous to rip something that's why I ask about the belts etc.
Ah thanks, it was probably 40kg lighter than anyone else 198+ hit in the meet. You should be able to get to around 315 deadlift just running linear progression like starting strength or greyskull, you'd be surprised how quickly you can increase your lifts as long as you eat enough.

I use a leather 10mm inzer lever belt and it's really good but you don't really need a belt it will just help you lift another 20-40lbs around. The key to not hurting yourself is just to use good form and really bracing, making sure not to round your lower back. I would practice bracing and watching some videos, Calgary Barbell has some good videos of video reviewing peoples forms, and Rippetoe has some good basic technique videos on the lifts.
Texas method and 5/3/1 are both great programs. I like the swap to RDL's and and Speed Pulls for cleans. I do a lot of Bent Over Rows which really have been a mainstay for my deadlift development. Also a lot of good mornings with a safety squat bar and a lot of rack pulls off shin high pins and a lot of Tate press and JM press's.

When first getting away from running/bodybuilding type work and wanting to get strong I ran basically the starting strength NLP for 6 months and it had some results, went from 225 for 3x5 to 275 for 3x5 on bench. It worked until I got bored and the no variety in squat bar wasnt helpful with my shoulder which was injured in the Marines. For me once I switched over to a conjugate style It took my numbers up and my excitement up because of all the variety and constant change in new PR's in different exercises ect... Not sure if you have the equipment variety, but if so its really fun.

Obviously if what you're doing is working ride the wave and keep it up. Again thats great that you went 9 for 9 and picked good numbers. Look forward to hearing about future meets mate!
That's impressive to get 3x5 275 just on linear progression I wish I could do that haha. I have looked into conjugate and now go to a powerlifting gym that has pretty much everything except for chains so it's doable for me and looks like a lot of fun. I think my numbers still might not be high enough to where I'd benefit most from it, but maybe in 3 months after I run this heavy light medium I'll give it a go.

And thank you i'm hoping to hit 405/350/495 by the end of the year, hopefully sooner, and eventually get to 495/405/585.
 

get2choppaaa

Hummingbird
Orthodox
Great numbers. We have similar stats regarding weigth and strength. I currently working towards 180 kg squat and 140kg bench. Actually just today I've hit 130 kg floor press no grind, so i think I might actually already be there.

I got my bench up to 335 (not earth shattering but pretty good at 225lbs bw) last training cycle by:
Benching 2x a week with one of those being either a regular bench, a Pin Press, Floor press, fat bar bench, or a multi grip bar, incline or seated overhead press and speed work with bands/chains (I usually used a doubled up mini band or 70 lbs of chains and did either 8x3 or 5x5 with roughly 45% 1rm bar weight and 25-35% band/chains). The bands and chains day also allow me to get 5 or 8 sets of first reps (which is what happens in a meet) so its also technique work. Since NO-ONE fails at the chest, but rather 2-3 inchis above where you transition to triceps drive... I worked on strengthening the triceps and benching in a straight line up and down and trying to keep the shoulders pinned down and back and shorten the range of motion.

Accessories wise:
Lots of extensions/JM press, heavy dumbbells' 3x max sets trying to beat my record (I use the 100's and have done 46 reps in 3 sets as my record right now) Also lots of bent over rows and upper back work and hammer curls for bicep size (believe it or not this does matter)
Put up 405 on Leg Press yesterday for 8 reps. Currently weigh 170, I think I could put up 5 plates.
right on. I'd go up a plate or atleast half a plate. I found close stance leg press had a lot of carry over to my deadlift (pulling conventional) One of the few things I wish I had in my garage that I dont.

Nice, from what I understand although ive never done it, floor press is supposed to be harder than bench press so I bet you can hit it. For reference my 3rm going in was 285 but I definitely think I could've hit 132.5kg as well.

Ah thanks, it was probably 40kg lighter than anyone else 198+ hit in the meet. You should be able to get to around 315 deadlift just running linear progression like starting strength or greyskull, you'd be surprised how quickly you can increase your lifts as long as you eat enough.

I use a leather 10mm inzer lever belt and it's really good but you don't really need a belt it will just help you lift another 20-40lbs around. The key to not hurting yourself is just to use good form and really bracing, making sure not to round your lower back. I would practice bracing and watching some videos, Calgary Barbell has some good videos of video reviewing peoples forms, and Rippetoe has some good basic technique videos on the lifts.

That's impressive to get 3x5 275 just on linear progression I wish I could do that haha. I have looked into conjugate and now go to a powerlifting gym that has pretty much everything except for chains so it's doable for me and looks like a lot of fun. I think my numbers still might not be high enough to where I'd benefit most from it, but maybe in 3 months after I run this heavy light medium I'll give it a go.

And thank you i'm hoping to hit 405/350/495 by the end of the year, hopefully sooner, and eventually get to 495/405/585.
Your right about the belt. It's main purpose is to be a tool to teach you to properly brace your abs and to contract your abdominals.

You should most certainly do your heavy/light/medium routine. Got to experiment to see what works. Brian Carrol's 10/20/Life program is good to, but I've not used it. I've ran just about all of them and either run a Conjugate template or fortitude training (which is a bodybuilding program 4x a week where total body gets hit 3x a week if I need to deload.) But conjugate is really just based off of percentages, so as long as you follow the routine correctly then it works. You can look into folks like Dave Hoff (who started at 14 and was working out with the broken dudes to being the greatest powerlifter of the current era with a 1200+lb squat and a 1000+lb bench and a 830 lb DL in the same competition (equipped but still on another planet)

Cheers!
 

Penitent

Woodpecker
Orthodox
Powerlifting meet summary: Weighed in at 96.4kg/212lbs, up one weight class from when I signed up because gainz. Best squat: 170kg/374lb. (I'm pretty sure I got 175kg but they flagged me for depth. Watching the video I clearly went below parallel. Robbery!) Best bench 120kg/264lbs. Got flagged on 125kg because my butt came off the bench. Best deadlift 190kg/418lbs. A PR! Total: 1,056.

I'm in the half ton club.

Future goals: 200lb press, 300lb bench, 400lb squat, 500lb deadlift. Might take me a few years, if it is even possible.
 
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get2choppaaa

Hummingbird
Orthodox
Powerlifting meet summary: Weighed in at 96.4 kilos, up one weight class from when I signed up due to gainz. Best squat: 170kg/374lb. (I'm pretty sure I got 175kg but they flagged me for depth. Watching the video I clearly went below parallel. Robbery!) Best bench 120kg/264lbs. Got flagged on 125kg because my butt came off the bench. Best deadlift 190kg/418lbs. A PR! Total: 1,056.

I'm in the half ton club.

Future goals: 200lb press, 300lb bench, 400lb squat, 500lb deadlift. Might take me a few years, if it is even possible.
Funny you'd say that.



Those numbers are easily attainable within the next year as you get more neural efficiency and refine technique.

Have you identified your sticking points for each of the lifts or your weaknesses? For me on squat and deadlift it was glutes/hamstrings... still is frankly. So now I box squat minimum 1x a week, good mornings, and do reverse hypers and as I added weight/size I started skwaating wider with a vertical shin. No knee pain at all now.

For bench my lockout stalled at about 2 inches above the chest, so I started adding in speed work (for a 315 bench I will just use 135 + a doubled mini band) This is great because it builds neural efficiency as well as gets me a lot more first reps doing 6-8 sets x 3-5 reps. Also lots of pin presses at the sticking point level, and lots and lots of triceps work.

After your next training cycle and meet I really recommend getting Louie Simmons Bench Press Manuel and the Squat/Deadlift Manual also if you are looking for a conjugate template.

Did you use wrist wraps/sleeves or knee wraps?
 

Zagor

Kingfisher
Powerlifting meet summary: Weighed in at 96.4kg/212lbs, up one weight class from when I signed up because gainz. Best squat: 170kg/374lb. (I'm pretty sure I got 175kg but they flagged me for depth. Watching the video I clearly went below parallel. Robbery!) Best bench 120kg/264lbs. Got flagged on 125kg because my butt came off the bench. Best deadlift 190kg/418lbs. A PR! Total: 1,056.

I'm in the half ton club.

Future goals: 200lb press, 300lb bench, 400lb squat, 500lb deadlift. Might take me a few years, if it is even possible.
I see no reason why you couldn’t reach those numbers. Actually my opinion is that most healthy males should reach those numbers.
 

Penitent

Woodpecker
Orthodox
Have you identified your sticking points for each of the lifts or your weaknesses?
Not precisely but if I watch the film I probably have the same sticking point on bench as you, i.e. the first half of the press. On deadlift I cracked my third attempt off the floor but only got the bar up to just below my knees.
Did you use wrist wraps/sleeves or knee wraps?
I wear knee sleeves. One of the people working at the meet told me wrist wraps might help because my wrists were bending back and forth.
 

get2choppaaa

Hummingbird
Orthodox
Not precisely but if I watch the film I probably have the same sticking point on bench as you, i.e. the first half of the press. On deadlift I cracked my third attempt off the floor but only got the bar up to just below my knees.

I wear knee sleeves. One of the people working at the meet told me wrist wraps might help because my wrists were bending back and forth.
Pin presses (singles) at your sticking point, floor press and lots of triceps. You'll crush prs quickly.

For deadlift focus on pulling your hip/crotch thru the bar and also work on deficit deadlifts and wide stance good mornings to build glute/hamstring tie in.

With out seeing it I'd bet those general things will help a lot.
 

get2choppaaa

Hummingbird
Orthodox
Not precisely but if I watch the film I probably have the same sticking point on bench as you, i.e. the first half of the press. On deadlift I cracked my third attempt off the floor but only got the bar up to just below my knees.

I wear knee sleeves. One of the people working at the meet told me wrist wraps might help because my wrists were bending back and forth.
I also want to add... Good on you for listening to the people at the meet. If it's allowed at your federation wear em. I reccomended Elite FTS wraps. I tried their light wrap at around the 275 bench and the Kratos wrap above 300. Check out elitefts videos on this.

I don't do knee sleeves very well...they probably add 25 lbs to my max... Personally I like wraps much more, i can get 50.lbs out of em if i focus.

If you're not Box squating I really suggest it.

Powerlifting is such a unique sport... Everyone wants to see everyone best their own records.
 

get2choppaaa

Hummingbird
Orthodox
I done these some. Do you recommend cleans?
If you can do them sure. Id cycle them in and out and see how they affect your lifts.

I don't do them at all, but they can be great for conditioning.

My basic builders are for pulls are:

Good mornings, safety squat low box squats with narrow stance, bent over rows (I'm up to rowing 355 for sets of 5), chest supported rows, deficient deadlifts, stiff leg deficit deadlifts (sets of 8-10), adding chains to deadlifts..

Those all work for me. I'd take a couple of those and add them in depending on where your weaknesses are.

I'd only do an accessory if it benefits one of your main movement.
 

Optimus Princeps

Woodpecker
Orthodox Catechumen
Powerlifting meet summary: Weighed in at 96.4kg/212lbs, up one weight class from when I signed up because gainz. Best squat: 170kg/374lb. (I'm pretty sure I got 175kg but they flagged me for depth. Watching the video I clearly went below parallel. Robbery!) Best bench 120kg/264lbs. Got flagged on 125kg because my butt came off the bench. Best deadlift 190kg/418lbs. A PR! Total: 1,056.

I'm in the half ton club.

Future goals: 200lb press, 300lb bench, 400lb squat, 500lb deadlift. Might take me a few years, if it is even possible.
Congrats your numbers are right near mine from a meet a few weeks ago, I had the same squat as you, 20kg more on bench and 10kg on deadlift. I definitely think you can hit those goals and passed them. @get2choppaaa is giving some good advice I'd for sure listen to him especially with the accessories he's suggesting. I think it doesn't matter too much what program you follow, westside is good and there are a few intermediate ones ive done that work well, so I think what's important is just having some kind of program or idea of progression and sticking to it.
 

Optimus Princeps

Woodpecker
Orthodox Catechumen
As per @get2choppaaa 's recommendation I'm going to be starting a conjugate routine this week. I wrote up a spreadsheet basing it off of how Andy Baker structures conjugate for raw lifters, he has a really in depth guide here -https://www.youtube.com/watch?v=IYBz_O3ucLo&t=3052s

The only thing is that he has you test your maxes first and I unfortunately failed at 315 testing my bench the other day and now my rotator cuffs are feeling pretty beat up (have always had issues on and off with them since high school wrestling). Hoping it won't affect low bar squatting too much as I really want to try to hit 405 tomorrow on it but I may just have to do SSB if it's still feeling rough. Overall though I'm definitely excited to try out all the variations such as floor press that I haven't done and also try speed work. @get2choppaaa do you always go for a top single for ME or is it better to sometimes go for a 2/3/5RM?
 

get2choppaaa

Hummingbird
Orthodox
As per @get2choppaaa 's recommendation I'm going to be starting a conjugate routine this week. I wrote up a spreadsheet basing it off of how Andy Baker structures conjugate for raw lifters, he has a really in depth guide here -https://www.youtube.com/watch?v=IYBz_O3ucLo&t=3052s

The only thing is that he has you test your maxes first and I unfortunately failed at 315 testing my bench the other day and now my rotator cuffs are feeling pretty beat up (have always had issues on and off with them since high school wrestling). Hoping it won't affect low bar squatting too much as I really want to try to hit 405 tomorrow on it but I may just have to do SSB if it's still feeling rough. Overall though I'm definitely excited to try out all the variations such as floor press that I haven't done and also try speed work. @get2choppaaa do you always go for a top single for ME or is it better to sometimes go for a 2/3/5RM?
I try and keep it to under 3 and no more than 4 lifts above 90 percent on ME day... But sometimes you won't know that until you're done..

The trick is to vary your exercise. Fat bar bench (fat grips for 20 dollars) incline bench, pin press at different heights, whatever bars you have ect.

For me the basic ME template that has worked has been the below:

1Me lift heavy single (maybe once in a blue moon it will be a heavy double or triple... You just risk injury more there)
If there was low volume to get to the heavy single i might do 3x5 at 70 to 80 percent of that days max
2 Supplemental (3 or 4 sets of 4-8 rep)
And 3 accessories for your weak points (hypertrophy work)

For example last week:

Narrow grip with index fingers on the smooth bench i hit 325 for a single, then supplemental lift I did regular bench 275 for 3 x 5 (roughly 80 percent of that days max)
Then JM presses 225 lbs x 3x8
Low Pulley Rows 4x 12
low pulley highs Rows 4x12
Hammer curls 3x burnout set,

If i were going to try for less than 1 all out ME I'd do the below, and you could do singles at around 95 percent or doubles at 90 or 92.5 or whatever.

Had some shoulder and low back issues so I didn't feel safe doing a grinder so i took my 325 close grip bench and did 3 singles at roughly 95 percent so it looked like:

comp grip bench 315, 3 sets of 1 rep, working on technique and set up... 3rd single was tough.
The 280 x 3 sets 5 roughly 80 percent
Then 225 wide close and med grip for 14, 10 and 10 reps. (Volume)
Then mini band JM press (100 lbs tension roughly) with 135 on the bar x 12, 9, 9 reps
Then Bo rows 325 x 4 x 6
Then dumbbell Rows 100 lbs dumbbells 3 x 12 each arm
The. Hammer curls and fat bar db curls 3x supersets of 12-15 each.
Whole thing from warm up to end took 90 mins.

Now that's a lot of volume for a some, but that's like 1/2 the volume of the Dynamic effort day, on the main lifts at least...

Trick is not to over do it on the percentages so you don't Crush your CNS.

Next week I'll swap a couple things around that I've done in the last couple weeks and try and add 5 lbs to each accessory from the last time it was done along with 5 lbs to what ever ME lift.

Hope that helps

Edited to add: the trick is to add 5 lbs a lift each time you try the progression... And once you find your sticking points hammer those with accessories.

Also regarding the shoulder. Use a SSB it you have one. I straight bar squat 1x every 2 months and I've never had issues. If you have a bow bar (titan makes a cheep one that's ok unless you're putting up like 800lbs) that's good too.
 
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