The Powerlifting Thread

[Threetrees]

Starting to feel the same. I must have had room to grow when I first started because I was hitting PRs every max effort day for the exercises I was cycling. Now they're stalling out. So I've either gotta find new exercises or a new program. I did look into that TSA 9 week program and it looks good. Is that just something to run before a meet or can you run it a couple times consecutively?

I agree with ASUThermo, but there are different ways to PR
If you give yourself some runway and train sub-maximally you could aim for volume PRs frequently
But pure max effort RPE10 PR attempts every session seems unrealistic

 

[ASUThermo]

Volume PRs almost always lead to max or rep pr's for me, as long as I can remain pain/injury free.

 

[JimRussel]

I must have had room to grow when I first started because I was hitting PRs every max effort day for the exercises I was cycling. Now they're stalling out.

You mean just like every other lifter ever? Lol Jesus bro...

 

[deadshot138]

You mean just like every other lifter ever? Lol Jesus bro...

Jim I thought I could just push my floor press to 600lbs by going up 5lbs every 3 weeks. Turns out it's just not the case.

 

[deadshot138]

You mean just like every other lifter ever? Lol Jesus bro...

Also I didnt mean when I first started lifting, I mean when I first started conjugate. Christ.

 

[JimRussel]

Also I didnt mean when I first started lifting, I mean when I first started conjugate. Christ.

You mean you saw frequent PRs with exercises you had never done before?

 

[deadshot138]

You mean you saw frequent PRs with exercises you had never done before?

This is why I ask you things.

 

[boingyman]

@deadshot138 whatever you decide to do, start a log so we can see how you're progressing.

 

[Threetrees]

Thinking about switichg to Sumo for the next 4 or so months now that I've built a respectable conventional

 

[SalvadorAllende]

Hey guys... beginner here. I ran a couple of bro splits in my teen days and a couple of 5/3/1 like 3/4 years ago. Usually do kickboxing but quarantine and all that.
So since I have a home gym (adjustable rack, barbell and some weights and a pullup bar) and 24 free hours a day I started lifting again.

I'm currently doing 5x5 in main lifts: Day 1 Bench Press/Rows/OHP/Pullups. Day 2: DL/Squats.

Training is one of the few things keeping me sane during quarantine so I want to train 6 days at week... but I know that what I'm doing is not optimal.

Do you have any suggestions on how to split it better? I'm happy with my upper body strenght in general but my squat is terrible and I want to improve it (good technique, bad numbers).

 

[dissectingaorticaneurysm]

I'm currently doing 5x5 in main lifts: Day 1 Bench Press/Rows/OHP/Pullups. Day 2: DL/Squats.

Training is one of the few things keeping me sane during quarantine so I want to train 6 days at week... but I know that what I'm doing is not optimal.

Do you have any suggestions on how to split it better? I'm happy with my upper body strenght in general but my squat is terrible and I want to improve it (good technique, bad numbers).

As long as you're progressing within the parameters of the program (5-10 lb jumps per cycle) and successfully completing the reps, I don't see any reason to fuck with it. I'm guessing you have a limited amount of weights so it won't be long before you no longer receive a training stimulus from 5x5's with what you have. That's when you're gonna have to try higher rep programs.

And bro splits are a godsend in this quarantine. I'm curling like a motherfucker between each post I make.

 

[SalvadorAllende]

As long as you're progressing within the parameters of the program (5-10 lb jumps per cycle) and successfully completing the reps, I don't see any reason to fuck with it. I'm guessing you have a limited amount of weights so it won't be long before you no longer receive a training stimulus from 5x5's with what you have. That's when you're gonna have to try higher rep programs.

And bro splits are a godsend in this quarantine. I'm curling like a motherfucker between each post I make.

Thanks man. I have about 205lbs (bar included) and I could find my way into adding 10/15lbs more. I'm pretty good with that so far (I'm 5'8, 140lbs and definetly NOT build for lifting weights lol).
I think I might add some front squats and lunges to the routine. My quads are definetly the weaker link while squatting and I think that is what it's hurting me.

I will let you guys know when I bench the 315lbs like a true sherdogger.

 

[JimRussel]

And bro splits are a godsend in this quarantine. I'm curling like a motherfucker between each post I make.

Bro splits are always fine lol.

That's why you end up seeing many average gym bros who are way more jacked than the average "powerlifters".

 

[DEVILsSON]

For lower body day I would do squats first. I would make technique the focus. Perhaps it would make sense to lower the intensity/load and increase volume. Take your 8-10 RM and do sets of 5 reps until you're happy with your form for sets 3-10.

Then when you drilled your form, you can slowly start bumping the weight 5 lb(or adding volume through set/rep increases) at a time and see if you can keep the good form. It may take thousands of reps to perfect your form. At the end of the day you could work towards unconventional volume schemes than what is typically used for strength focused training. To put it another way, if you get to a point where you can do 10x10 or 5x20 with 205lb, you'd be quite strong relative to where you are currently.

 

[cincymma79]

Finally got weight
I’ve got 630 total so I can finally deadlift

 

[dissectingaorticaneurysm]

Finally got weight
I’ve got 630 total so I can finally deadlift

Must have cost a pretty penny. The best I can find right now is this shit

300 for a pair of shitty hex plate 45's.

 

[cincymma79]

Must have cost a pretty penny. The best I can find right now is this shit

300 for a pair of shitty hex plate 45's.

I know a guy who sells to gyms and he found me 6 45s for 1.85/pound.

 

[cincymma79]

Damn how long before I get used to holding real weight again? Everything feels heavy. I can still do it but feel all of it

 

[spdrew2143]

I know a guy who sells to gyms and he found me 6 45s for 1.85/pound.

That's a pretty good deal for the current market. I'm still trying to get an order placed from rogue, but that doesn't look like it's going to happen soon.

 

[deadshot138]

Bought a deadlift jack and a sled. I tried using the dead wedges but those suck cock and I hate having to wrestle plates off the bar. The sled I'm gonna use for accessory/gpp work, like doing reverse flyes with it around the block a few times on upper body day and whatever. Figure if I make the cardio part of the workout, I'll actually do it.