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lactic acid tolerate tips, feeling like i want to vomit kills my intensity
had [11 sets of highbar](https://www.instagram.com/p/CY2zbAJMTf-/?utm_medium=copy_link)
lord have mercy on my quads
Uh, why so many sets?
including warmups and topset
3x3 tempo about 15% lighter
Oh, I was like jesus christ man, 11 working sets is excessive.
Anyone know of good programs that emphasize bench press but put the other two lifts on maintenance? I’ve seen many bench press only programs, but I don’t want to completely abandon squats and deads, just want to maintain them while I push the bench
idk if this is manageable for you but do a bench only program and two of the days go low intensity on your bench one day do heavy squats and one day do heavy deadlifts thats what i'd try anyway
My government announced indefinite closure of gyms. Im thinking of buying a rogue bar and using the weights my apartment gym has (thankfully they got a set up, but the bar is so shitty compared to the rogue bar i used in the main gym I use and my wrist hurts ) Should I invest 600 dollars ??
You can always sell it again, and likely won't lose too much money on that. So I'd do it if the bar is that crappy.
Watching a bunch of the highlights from the Hybrid meet, and it seemed like a blast. My biggest gripe is the level of officiating. It was USPA correct? It seemed like I was seeing some 3 white light lifts going that at the minimum should have been getting 1 red. Pretty sure the USAPL and USPA rulebooks are similar as far as judging the lifts. A couple of records I watched videos of, would not have gotten white lights from me. I’m just about to be taking my national referee exam for USAPL.
Any lifts in particular?
Hunter Henderson’s ATWR squat looked at best parallel, and most likely high to me. Again, if this was USPA that should be a no doubt red lighted lift from at least two. Of course, I’m not in the chair so I do give benefit of the doubt to some degree.
And then Blake Lehew’s third deadlift I think could/should have been called for downward movement.
I felt like even ***SHE*** thought it was a bad lift (though personally I don't like judging lifts on video from that in front and slightly above angle). I'm pretty sure that's what she was shaking her head about. It didn't look to me like the "holy hell that's all I've got" kind of head shake.
Totally agree! She looked like “fuck why did I cut that high?”
I also agree with hating judging from the video after. It definitely
Makes close lifts look sketchier. Hence why I say I give the benefit of doubt. Part of me just wonders if some refs are afraid to give certain lifters reds.
Hi folks - created a free RPE app (and never any ads) that helps you visualize the plates on the bar (kg and lbs).
Primarily for those starting out with RPE!
Anyone have luck finding good quality squat shoes with heels less than 0.5"? Flats are just a tad bit too much dorsiflexion demand for my liking whereas 0.75" oly shoes are an absolute overkill. My Nike Metcon shoes came with a 9mm (roughly 0.37") insert and I find that height to be perfect for me in terms of dorsiflexion support and stretch reflex, but I miss the support that squat shoes give me. (having a piece of flimsy insert inside my metcons isn't as stable as I'd like)
I thought maybe I'd get a pair of solid flat shoes like Bearfoot and just use the inserts with it, but i prefer a built-in heel.
Lowest heel I have been able to find is 0.5". Anyone know of anything slightly lower? Bonus for wide toe box!
You've got the Position USA R1 shoes which are 0.5" and the Powerlifts and Savaleos which are 0.6". I had a look a while ago for something similar (<0.5") and it just doesn't exist.
Your other bet would be getting a pair and trying to get someone to cut the heel to desired height. But that is probably overkill and quite expensive.
Oh I didn't know position sold 0.5"! I can't even find less than 0.6" these days so I will definitely look into them once they restock. Thank you!
> once they restock.
You may be waiting for quite some time.
In the meantime, if you have a good pair of flats that you think would work, you *could* ask a cobbler about adding heel height by attaching something to the sole. Some weightlifters jack up the height of their already-high shoes by doing this; it might be possible to use it as a similar solution for a pair of flats.
At that height maybe it makes more sense to use regular flats but with a heeled insole
I don't think there are any oly shoes with such a specific heel height. I also don't think there would be a very noticeable difference between 0.5" and 0.37". Your options even with 0.5" are quite limited. Nike Savaleos and Adidas Powerlifts are probably the most available ones.
Yeah I thought there might not be much difference between 0.5 and 0.37, but I figured I would ask just in case. Thank you!
The only thing that comes to mind is if you could find some insoles to put into the 0,5" heeled shoes, either to effectively lower the heel height, or lift up the front of the feet. You would have to make comparison with the insoles in the shoes, but that could make a miniscule change to the effective drop.
I actually made a comment here about switching the insoles from my old Adipowers into my new Romaleos 4's. Looking at the original Nike insole here, I think it's a bit thicker in the back, so there was a slight change.
I really like my powerlifts, tho they are 0.6” I believe
Hey pretty noobie lifter here. I weigh 93kg ish, I totaled 655kg about 2 months ago. I have been maxing out in workouts a few times now lately after a normal workout routine before this "maxing out" period, and it seems I haven't gained any strength, maybe even lost some. Is this normal?
probably low volume and or exhaustion and or just making big jumpes when maxing out
Focusing too much on max outs. I honestly wouldn't test myself more than once every six months. If you're training consistently you're probably making gains but repeatedly maxing out is taxing your body too much and shooting yourself in the foot for your next week's sessions so it seems like you're not gaining. Follow your training protocol without testing yourself for max effort for four months, deload then do a mock or real meet. Let's see how that goes and I'd put money you make good gains.
There is a competition coming up soon and that is why I'm maxing out. The last comp was 2 months ago. All comps Im attending to are clumped up due to corona.
So a couple things off that. How soon is your next meet? Also meets are your test days honestly.
My training I'll do a new pr single or double 4 to 3 weeks out from the meet on each lift. Then a deload week. Then do my openers the week after and the final week is rest week leading into the meet.
My pr's are not max effort since it's super taxing on the body especially when you've just ground out months of work and in a peaking phase for a competition. It's more than my last time doing it but not cashing in my chips to save them for meet day.
Two months between meets is way too soon if you csn avoid it because you're not giving yourself time to make real gains. I know with covid you mention things being crammed together, if you're in this for the long haul you'll want to give yourself at least 4-6 mo between meets of you can to grow after this next meet. Gains are made on all them boring 5x5 days and doing all the accessories, testing yourself and meets are your reward at the end but don't really help you really grow strength wise.
Save your best lifts for the meet, where they count!
Agreed for the amount of time to build. I did 2 meets in 2 weeks last year (bench only), but they still totally killed me. I had zero desire to train for about a week afterwards. I definitely won't do that again.
There's a reason why a lot of great, very smart lifters compete twice a year.
My next meet is in two weeks. My current training goes like this:
-I train on Monday and Thursday.
-During normal training periods (I mean when I'm not peaking for comp), Monday is 5x60%, 4x70% 3x80% 2x90% and 1x100% of max. Thursday is 5x60%, 5x70% and 5x80% of max.
- I do squat, bench and deadlifts with these every workout.
- If I successfully complete whole weeks workout I add 2.5kg every monday to the movement I succeeded on. (Sometimes that means 7.5kg more to total)
About 1 month before comp my training changes to this:
-4x65%, 3x75%, 2x85%, 1x92.5% and 1x100%
-Both Monday and Thursday is the same.
-Every workout I add 2.5kg if I succeeded last work out.
I basically got only 1month of my normal training. After comp I start a little bit lower so the 1rep max I'm calculating the % on is actually lower and I start making my way up to my real max again. For example 2months a ago I squatted 250kg in comp, the next workout on monday my last squat was around 227.5 and I started to go up from there, first 2.5kg per week and then 2.5kg per workout.
Any accessories or just the three main movements each session? Also are you still progressing 2.5kg most weeks or repeating it a lot?
Little to no accessory movements. Overhead press and some abs. Takes about 5-10min at the end of the workout. I did 252.4 squat, 152.5 bench and 250 deadlift 2 montgs ago. Now I'm stuck at the same numbers. Deadlift has progressed a little bit. But in bench and squat I haven't managed to break trough 252.5 and 152.5. Bench one I have been trying for two weeks now and squat has failed the last two times.
So this is just advice. In the end you do you and I have no investment in your gains. So you can use or ignore any of it.
Looks like you're beyond your early gains where you can just chuck on 2.5kg every session or three. I would look into a program like nsuns 5/3/1 (whole subreddit dedicated to this one) of a Sheiko program, a coach or whatever that is more involved that your current status. Getying variations on the big three lifts along with accessories to address your weak areas on the lifts. (Points where technique breaks down the most). My biggest muscle gains have come when I was pounding out a ton of accessories consistently for months. Any general program you pick definitely adjust to meet your needs and weak areas on accessories and even msin movement variations. So if you're great at lock out on a dl but awful from the floor you should live that deficit deadlift life and Sheiko deadlifts fixing your set up technique and strength, etc.
You will want to stop doing max effort all the time because it's not helping you gain and probably setting you back fatigue wise for other training days. My coach is actually doing a study with free coaching for 12 weeks if accepted into the study. Check out @daveatops on Instagram if you're interested.
I personally mainly do sub max training meaning 95% of my lifts for a training block are in the 70/82.5% range of my best lifts. I also do variations such as pauses, deficits, blocks, tempos etc depending on my current biggest weak areas. I also do a bunch of accessories which are crucial to developing weak areas to help your main three lifts grow. For example - today km going to do five sets of safety squat bar squats, two paused sets of safety squat bar squats, five sets of bench to a board all at reps of 2-4 at around 80%, 4 accessory exercises at 4 sets of 10-12 reps. I'm exhausted after this but not crippled. You don't need to drag yourself from the gym every session as long as you are spent and put in good quality lifts without missing reps.
Hope this helps give ya some guidance and help planning your future programming for all the gains. Good luck!
Any tips to keep a bottle of smelling salts potent for longer? I've bought Nose Tork twice, kept it in a Ziploc in my gym bag both times, and both times ammonia ended up leaking in the Ziploc bag and the salts lost their potency. The second time I even tried to keep the bubble wrap from the original package in the Ziploc bag, but no dice.
Some brands sell salts that come in an aluminum bottle with a rubber gasket (more airtight). Also, a few drops of water will freshen up tired ammonia bottles a bit
I always recommend AHHHH! Smelling salts from Juji Mufu. I keep them in my bag which stays in the house and they stay potent for months. I keep it in a double ziploc bag because the smell is stupid strong.
Store them in the fridge.
Somewhat sad news
Apparently with julius wanting to focus on his health and cut a bit work on some mobility joint and tendon health and zamani messing up his programming a bit, it seems they pulled out of iron wars.
Zamani said he's attempting the world record in February for sure.
I guess maddox at this point is looking to hit 800 and leave.
Edit:maddox has had a fever for 5 days, so yeah no iron wars
Weird that there's a daily "talking" thread instead of just posting in the sub.
Nope, no it’s not
If everyone was allowed to "just post" there would be 30 threads every day of "WHAT ARE LIFTING BELT?!"
It would be chaos.
Why? It cuts out the bloat on the main sub feed and people can post about little things that happened without making a full blown post.
That's all just normal posting. If you look on the main sub page, it's mostly all just these rolled up daily threads. It feels a bit OCD.
I suppose a positive side is it's kind of like a "pow-wow" or chat time. But who's gonna click into random daily threads to scroll through a sub as opposed to just scrolling through a sub to check it out?
>But who's gonna click into random daily threads to scroll through a sub as opposed to just scrolling through a sub to check it out?
People that are into powerlifting I guess.
Well at least reddit's search function works well. I did a test and searched "sleeves" in r/powerlifting. It actually does find it inside the daily threads. Although then you have to click into one of those threads and CTRL+F and dig around for whatever you're looking for.
I don't know man, still feels weird to me and this is the only sub I follow that does posting like this. If you guys like it, then good I suppose.
When do you think a 300 pound strict curl will be possible as in what year.
Yeah. And keep in mind while he's still a freak leroys old.
Of someone like idk Tom stoltman or td focused on it I'd say they could put up huge numbers.
Dumb q but How much could someone expect to add to their total during a 12 week prep? This is the first time I’m doing prep with a good ass coach and not me fucking around so I’m expecting anything better than the last time
Meet prep is more about peaking to realize your actual strength rather than build new strength. From where you are now, if you have never peaked, your real maxes are probably 5-10% higher than you've ever hit on a random 1rm attempt in the gym. You'll probably only actually 'add' a few pounds of actual top end strength but the peaking process is what will really make you blow away your old numbers. Nobody walks around 24/7 at their true 100% strength potential, hence why when you see guys hit unscheduled top singles for IG posts or Youtube collabs or something it's never close to their meet PRs. Keep this stuff in mind for the future because a good peak is what every powerlifter needs in order to really dominate the platform.
It's going to be different for a variety of reasons. If they are fixing a lot of technique you might see decent to good gains in twelve weeks with much larger ones diwn the road once you're training with correct technique.
Also depends on how well you listen and execute, stay on top of your nutrition and recovery. Luckily avoid injuries (goes kind of hand in hand with nutrition and recovery). Are you consistently training on a regular basis. Does life come along and kick ya in the junk? Are you still early in your career with lots of beginner gains to be had? Etc.
So you just be the best athlete you can for your coach and do your part and I bet you see great gains in 12 weeks. Keep in mind though 12 weeks isn't that long, I seen my biggest jumps going into my second meet with my current coach. Now he's been stuck with me for a few yrs chasing 2k.
Completely depends on a lot of things; what has your training been like before that 12 week prep, are you bulking into the meet or cutting, do you have any injuries, how advanced are you going into it, etc.
Could be literally anything from 0 to 100+ lbs
Weird question, does anyone find their wrist wraps don't stay tight immediately after you wash them?
I cleaned my wrist wraps over the weekend, and today they keep coming loose. V weird.
I have never washed mine ever. If anyone goes sticking their nose around my wraps just to complain about the smell, they have serious problems that are bigger than just my wrist wraps being a big musty. Unless your gear actually gets dirty from something spilled on it like non-water beverages, food somehow, they get dropped in mud or something etc there's not much need to wash them. If it really bothers you, spray some air freshener (the same stuff you spray in the bathroom after dropping a dank shit) on them and then use a hair dryer to dry them. This will easily mask the odors and do no harm to the material.
I wash most of my gear like once a year tbh, at that point the smell from sweat in summer months of sweat kinda offends me more than anyone else.
Always hand wash in cool water tho, I think it was just a bit of soap this time tbh
Did you dry them in a dryer?
I haven't tried it with my wraps but I've had some elastic denature with the heat in the dryer. RIP my favorite underwear.
Unless your talking about velcro coming loose then it would be lint and other crap got on it.
Hand washed and air dryed, I think the wash made them smoother or something, probs will be gone after a session or two lol
Did you not get all the soap out? It’s a lubricant…
I thought I did, but maybe.
Has anyone used ADHD meds and competed in USAPL? My doctor is trying to start me on Ritalin, which is not an amphetamine. I can't say on the form that we've tried everything for years and years and this is the only option (bc I'm an adult female so just now finding out I might have ADHD :/) how likely would they approve a Therapeutic Use Exemption?
I'm from Australia but have ADHD and take stimulant medication and competed with the IPF affiliate on a TUE. I'm not sure what the process is like in the US but I had to jump through a few hoops to get it and my doctor needed to write me out a very detailed application but it was approved and has been renewed once already. I think I actually need to renew it again this year too.
I have experience with this, but it’s a lot of text. Shoot me a DM if you’re interested in more info.
Strength is at an all time high, [physique coming together very nicely.](https://imgur.com/a/SNORgr0) Implementing cardio and higher rep training are really working wonders for me in terms of hypertrophy and vascularity. Deads and (front) squats are moving exactly how I want and closing in on a 200lb OHP.
Feels nice after having just dealt with the worst 3 week COVID/flu stretch that I could imagine. The rebound after a break from lifting is always fun!
Homie over here more peeled then a damn potato. Some solid ass work there.
o shit your jacked bro
I am 12 days out now from my first meet, trying to plan attempt selection. For my mock meet in December, my attempt selection was not good, jumps were too big and not really thought through.
My goal is to hit 495 total, from 170/105/220. I am a little concerned that I am going to gas out from 6 90-100% lifts over squat+bench. But, the advice I've had mostly is to go around 90,95,100 % on attempts and not to try and go 100% on a second attempt.
So I was thinking of doing:
Lift | Squat | Bench | Deadlift
Opener | 152.5 | 90 | 200
Second | 162.5 | 100 | 210
Final | 170 | 105 | 220
Does this sound about right? From my training, I think I have more in the tank on all three lifts than I need to do, but I want to set myself up best I can with the right weight choices. Thanks
If you're really worried, why not adjust it so your 3rd attempts are your 2nd attempts and then if you take your 2nd attempt and nail the weight you want, but don't feel like you'll have energy later if you go for a 3rd, just scrap your thirds. You could go 6/9 scrapping all 3rds and if you manage to hit your 495 total that way it still counts. Could also still take a deadlift 3rd and try to round out an even 500 or so.
Buuuuuuut if the meet is going to be a big enough one for you to have downtime to rest between sq-bench and bench-dl for at least a half hour your fatigue shouldn't catch up to you anyway though, just bring a lot of caffeine, water, load up on salt the two nights before the meet and the morning of (Look up Stan Efferding's salt recommendations, you can down a tbsp each night and one in the morning and it'll help you be hydrated more), bring some food that is easy on the stomach and you will probably be fine. Your last squat and your first deadlift will probably be at least 2 hours apart if the meet isn't super small.
That looks fine. Some coaches prefer to do something more like 87-94-100, though.
Anyone else seem to perform really well after a night of drinking? I put down about a dozen beers Saturday night, and the next day squatted an easy 5lb high bar PR of 530lb/240kg, followed by a pretty easy 95% deadlift single (615/280)
I used to go out and party the night before comps. Get to sleep past 12-1am. Then go PR all 3 lifts and total. It helped calm my nerves and let me sleep decently instead having massive performance anxiety.
I used to hit a lot of hungover deadlift PRs in college. Now in the second half of my 20s I just can't lol
I don't drink that much these days as the hangovers are absolutely rank (I'm 43), but during christmas back in the UK I discovered that 5 pints was my limit (RPE9.5) to be able to function the next day and, yeah, once I warmed up a bit, they were easier sessions!
Went to RPE11 a couple of times though, fuck me. Couldn't even think about a barbell without wanting to yak.
Yup, I'd have some pretty strong Saturday sessions back in university, but volume work sucked pretty hard
Hangover effect is real. it's not an ideal long term plan but people get drunk and think "well I'm not expecting much out of this next session" and kill it because they have mentally freed themselves of expectations
As long as I'm not hanging out my arse I'm ok, but if I've been on a bender I'm barely out of bed by 12pm, let alone gymming.
Brag more, jfc. Id die after a dozen beers
Beer is just expensive carbs. I've had similar experiences.
For the 2nd meet prep in a row, I’ve gotten food poisoning 2-3 weeks out. Funny how that works out. First time was not my fault. This time probably was. I’ve gained a pound back and hydrated though, so we’ll see how today’s squat single goes
Consistently training (and actually attempting to follow a program) for the first time in years, and even doing cardio! Made solid squat and deadlift gains in the last 3-ish years, but tbh wasn't enjoying lifting and overall was just kind of spinning the wheels. But something clicked for this new year and for once I'm sticking to a resolution and results are showing! Should probably update my flair at this point since I was about 30lbs lighter and like 200lbs weaker lol
Pretty much just focusing on bench right now since I ignored it for years, pulling just under 500 but barely being able to pause 225 for a single is indicative of the amount of effort that has gone into those lifts for the last decade :D
So I'm currently hitting upper-body 4 days a week running a modified version of I want to say Ben Pollack's Think-Big or Think-Strong from a few years ago, this program has always been good to my bench, I just never stuck to it in the past since it means I am not hitting deadlift or squat (which I used to care about pre bad hips lol).
Depending on how this cycle goes I'll either focus on pulling 500 from the floor in the spring, or really learning my bench shirt and trying to take 300+ to my chest. So far I've pulled 500 from 3" blocks (raw), and taken 300 to 2 boards.
Hope everyone's 2022 is going well too! The vibes are good so far, what can I say :)
My man!!! The best of luck with your goals!!
If your going to be pressing 4 days a week, make sure you have some pull aparts and face pulls in there for shoulder health. I was benching 7 times a week and neglected my shoulders and I ended up paying for it for a while. Good luck!
Thanks man!!!! Glad to be enjoying lifting and this sub again!
And oh definitely, I'm sure you'll be surprised to hear (sarcasm) that I've torn my rotator cuff before and know all about prehab haha. I've been a mess for over a decade!
Inspired by Bromley, I’m going to do a month of higher rep stuff to switch it up for a while. Yesterday was squats, bench, and weighted chins. After only 3 sets of each to form breakdown I was absolutely toasted. Let the gains begin.
Any good bench/upper body only programs? Tweaked my lower back so I had to back out of my upcoming meet. Looking to take 1-2 months to recover.
Looked at Candito's advanced bench program, Sheiko's bench press only program, and Smolov Jr. Curious to know if there's anything else out there
What would you recommend to someone who is seemingly a "hard gainer" (I dislike the term, but easiest way to convey the idea)?
Asking for a friend. Male, late 20s, training about a year, program fine, eating/sleeping okay. Skinny, very low starting point, after a year of training made some progress but not a lot and still at "untrained" levels (think SBS or ExRx strength standards).
We know genetics are a big factor, and that gains are likely a bell curve and he's likely to the far left. But I feel like there must be something missing because even on a crap program with crap food and sleep you'd except 95%+ of people to make "okay" progress.
As replied to another comment, they've gained about 10kg over the past year. "Good" is rather subjective, but weight gain is weight gain.
Get his test levels checked. Private labs are cheap and quick. You said he’s in his late 20s which definitely could point to a T deficiency. Does he deal with any common low T symptoms?
Could it be that he has low testosterone levels? Hearing that he put on 10kg and it didn’t go to muscle mass sounds to me like he doesn’t have much testosterone?
I guess it's possible.
Looking at some of your replies below, +10 kg of mass in a year is pretty good, if it's mostly muscle. What kind of progress has he made on the big three?
Oh no definitely not all muscle or even close.
I've not got exact numbers at hand but we're talking like 70/50/85 @ 75 bw.
Right, but what were they to start?
I don't know but it'll be tricky to say because essentially the bar for all the movements given they're someone who wasn't ever active prior and had no concept of technique.
"Hardgainer" is a BS\* term. I used to think I'm a *hard-gainer* and have *fast metabolism* when I just started training (6'3 at 170lbs-ish).
I struggled, weight gainers didn't work, etc. Then I decided to try and calculate my caloric intake... it was below 2000 calories. But I was so sure that I am eating a lot!
Now, I weigh around 205lbs (was higher but lost a few during lockdown), eating 4000 calories until I get to 225lbs.
I put EVERYTHING on a scale. I prioritize high-calorie foods. I treat eating as a workout, each spoonful as a rep in the gym.
Take a free caloric intake calculator, and get the number of calories that you should eat to gain. Do that for a month and weigh yourself. Progress? Keep going! No progress? Add 500 more calories.
P.S. The easiest ways to get more calories in are smoothies - oats, peanut butter, oils, bananas, protein powders, milk, etc.
This is stupid simple but not easy.
So I completely agree with all this, but in his case he gained about 10kg over that year of training which is a decent amount I'd say.
True, 10kg would be a good result. Nevertheless, I feel like he/she has never really tracked their caloric intake, which is pretty much essential.
They do but not very consistent, so maybe half the time they're tracking.
Probably needs to eat more
They gained about 10kg over the year of training, which isn't bad.
Okay so are they gaining strength or at least mirror gains? Sounds like not exactly a hard gainer in terms of adding weight, is the problem they are just weak? If they are still weak by conventional standards but progressed a lot from the start then that seems fine to me.
Well they've progressed, but we're talking after a year of training and +10kg bodyweight they're still at "untrained" levels by strength standards.
Which I'd say is very limited.
It’s all relative so if they’ve still made a lot of progress then that’s a lot of progress. It seems like food isn’t the problem so the only thing I’d really say is make sure they are on a reputable program and lifting with some intensity. A lot of beginners don’t know what training hard is even like.
Yeah, training hard is the only factor I can't really help them with so much. They're going to supposed decent RPEs, but I know that some beginners find it difficult to really push themselves so it might be RPE 8 only because they decide to stop there rather than an "actual" RPE 8.
I’d say ditch RPE and do something like the stronger by science reps to failure program. Bonus if you’re there while they are training to push them because like what you’re describing, a beginner will say they reached failure when they really have a few reps in the tank.
Or even something like Lyle McDonald’s generic bulking routine or 531. Just take the guesswork out of it and prescribe sets, reps, and weight.
No it is actually more akin to those programs, but they'll track RPEs (somewhat) hence my comment. So if you go to RPE 5+ that's perfectly fine I'd say (more so as you get stronger) but key is that it's actually RPE 5+, as per your point on if actually training hard.
on month 3 of this shoulder injury that prevents me from benching. at a loss for what to do.. i have been rehabbing it 3-4x per week with light shoulder accessories, basically hitting every rotator cuff muscle, int / ext rotations, hanging, you name it. it's in the rear delt / scapula region.. I feel it when externally rotating.. back squatting, slightly when raising my arm. If i load any more than 200 lbs on bench I feel it moreso in the scapular regior (like subscapularis muscle) I didn't injury it at any specific time, i just woke up with it one day. anyway, any suggestions would be appreciated.
I have immobile shoulders and had similar issues which were caused by squatting. Switched to a duffalo bar and it’s helped a ton. SSB/transformer work as well.
Visit a physio
Approaching your meet, do you guys keep accessory work in, or focus only on the main movements?
Last 3 weeks of prep it's a miracle if I'm still able to do all of my accessories lol.
1st meet for me, I don't know what I'm doing if I'm being totally honest. Time to learn and improve next time!
I would reduce volume but keep their intensity rising (as per main lifts, assuming that's generally how you program them).
Risk if you pull back too much then you're not getting a good enough stimulus.
Depends.... I drop some of the fluff but I don't reduce any of the accessories that I feel are driving my progress and making me stronger. Curls and lateral raises probably aren't going to increase your total in the last 6 weeks before a meet but good mornings, belt squat, and dumbell bench might. I also think in theory accessories allow you to keep volume up without pushing up fatigue. That way as your main work volume drops down in the peak you can focus purely on strength and execution and not whether your muscles are getting enough stimulus.
I do what drives my competition lifts up, so yes, but I might not worry about trying to max out my effort on those lifts.
If you don’t look good in a singlet, what even is the point?
I just kind of let them fall off naturally 3 weeks out but don’t purposefully cut them out completely until a week out. I don’t really see the problem keeping them I as long as they’re managed reasonably.
That's fair, thank you!
I have my first meet in 3 weeks and want sure if accessories might hurt my peak in someway. I appreciate it
Yeah like what’s your accessory work like?
I would sort of just taper it down in the last few weeks and not try all that hard on any of it.
I like to keep a little bit of ab work and curls right up until the bitter end but instead of doing weighted planks for like 4 sets of 1 minute I would be doing 3-4 sets unweighted for example.
2-4 total sets of lay pull downs at a pretty damn low intensity.
A couple sets of light, high rep curls.
My conditioning work is usually gone 3+ weeks out but if it’s you first meet I wouldn’t worry about it all that much. Your long term development is more important than the peak anyways as far as I’m concerned.
I'll just give you all of my work so there's context. I didn't add sets and reps to avoid clutter, but TLDR; big movements are 4\*3-5 and things like RDLs, CG bench, laterals, and facepulls are 3\*8-12.
Sumo DL, technique work on Highbar Backsquat, DB hyperextensions, RDLs
Competition Bench press, CG bench, lateral raises, chest flyes, leg raises
Wednesday- (My back is lacking so I added a pull day)
BB row, latpulldowns, facepulls, farmers walks, incline curls
Competition Highbar Backsquat, front squats, adduction, walking lunges
Facepulls, BB OHP, bench press, tricep extension, latpulldown
You do seem to be doing a fair amount of accessory work so it might be wise to taper that down a little ~3 weeks out. Not sure what your goals are but just make sure your main lifts are where they need to be and if you find yourself feeling pretty beat up then drop some of the accessories.
🙏 thank you
Hi everyone. I'm competing in a USPA meet soon and realized that my Titan singlet is double crotch which is IPF approved.
The USPA rules say: "The non-supportive weightlifting/wrestling-type suits may have a double thickness of the same material, however, must be size 12 cm x 24 cm or smaller and in the area of the crotch only" but they also say "The singlet shall consist of a one-piece full-length-lifting suit of Single Ply stretch material that is non-supportive."
Is my titan double crotch singlet fine for USPA competition or should I buy a new one?
99% sure the ipf approved crotch is good for uspa. I just completed in a Titan double crotch and the chairman of uspa did my gear check.
Ask the meet director
Made atrip to Tuscaloosa to lift with some friends and teammates, and ended up hitting a new [Bench PR of 410lbs, and followed it up with a 615lb pull](https://www.instagram.com/p/CYzldcMBJoO/).
That's fuckin beefy, bro.
Fucking awesome bench!
Where have you been?
Thank you. 8 years, and lots of reps.
12 years, and lots of reps later, and I ain't even close haha.
Fair play dude.
What style of programming due you run?
I've employed a number of them (as you can imagine over 12 years of lifting!). Currently a pretty standard 2x/week all lifts, RPE 6-8 singles, sub-max back downs, etc.
I bench 3x per week, though that includes partial ranges of motion, weight releasers for slow eccentrics, and occasional dynamic effort with bands and chains. Plus a ton of direct scapular and rear delt isolated movements.
Yeah sounds pretty sensible! Ultimately we know genetics is a big factor to this all.
It is. I know having my T-Rex arms helps very much.