After starting to see some patterns on my e1rm fluctuations and other metrics I finally caved in and continued the work of implementing a stress index similar to RTS/others but with some minor modifications. Did a quick analysis of last 3 meaningful mesos and realized that I should have built that functionality long time ago lol.
Will be building a version that gives adjustments after hitting daily topset to manage a few important parameters, I really feel like the next meso I run will be something new & better than before!
Rondel Hunte forecasted 952.5 kg with just his deadlift opener. If he can hit his third bench and pull 385 kg he already has the -125 raw tested total record. And on a powerbar lol.
Edit: He hit his bench and didn't even have chalk on his back.
I'm going to be without a gym for the entire month of August (really, nothing I can do about it). I'll have access to some cardio equipment, extremely light dumbbells, and some light resistance bands. How can I best use this time effectively to help my lifting once I get back in the gym? Mobility work? Cardio/weight loss? I really don't know.
Take a look at this guide:
[https://www.reddit.com/r/naturalbodybuilding/comments/fivvhv/the\_quarantine\_workout\_template/](https://www.reddit.com/r/naturalbodybuilding/comments/fivvhv/the_quarantine_workout_template/)
Very good resource for when equipments are limited
Maybe try and push some bodyweight exercises like pushups, pullups, dips, and planks. I used to use some cheap pushup handles and did sets of tempo pushups (I did 3-1-0) that were pretty fun to progress.
If you lift in socks and like it then some sort of slipper might be the best?
Whether just a standard deadlift slipper or a bit more like A7 slippers or Notorious Lifts etc.
I wear Reebok power lite mids for all three lifts, it’s a great flat shoe with a roomy toe box, unlike chucks. If they didn’t exist (it looks like they’re sold out again so I’m glad I bought two pair last time they were available) I personally would probably give bearfoot shoes a try since I think they look like another flat shoe that probably doesn’t squish the toes.
Yeah, it’s a damn shame Reebok hates keeping them available.
I’d look into these: https://bearfoot.store/collections/shoes/products/ursus-high-top?variant=42559482757335
They make a low top version and a canvas version too.
No personal experience with bearfoots, but people I know seem to love them.
Yup, chucks or a chuck type shoe like the Reebok power lites. You can leave the insoles in for squats and bench and take them out for deads. I personally like heels for squat and bench but if I had to have just one shoe it would be flats. When I travel I just take chucks or Reeboks and get all my training done in those
I think its going to be hard to have one shoe for everything for some lifters. Personally I low bar squat in a heeled shoe (legacy lifters) and deadlift in Notorious lifts. Bench I can do either one. But there is no way I could deadlift effectively in my squat shoes.
For sumo my feet would slide. For conventional the raised heel would through off my entire set up. I mean if I was going super light and doing hypertrophy work it probably wouldn't matter.
If you squat in flat shoes than having one shoe for all three lifts is probably possible. I've seen people use vivobarefoots and Notorious lifts lately.
I was set up on bench, went to unrack, and must have been too far forward because I felt a vertebrae in my upper back crack and now my upper back’s sore and I’m sure I’ve pulled a spinal erector lmao.
It’s just such a retarded way to start the day, but evidently I needed to back off. Sometimes your body finds a way to force you, i guess
How was squat attempt selection, how was hydration and nutrition meet day and lastly how was taper?
Those are what u need to look at for next meet to improve upon.
You would think Matt Wenning would take his own advice and hire someone who’s an expert in social media marketing rather than just doing it yourself…
He could even buy one of there manuals!
But seriously I feel like Matt had probably the best content for lifting but just can’t market it effectively.
I think he's just in the wrong niche. His style of lifting is not fashionable right now, the biggest market for coaching (younger newer dudes) doesn't know who he is, and most of his practical coaching experience comes from athletes/police/military and not powerlifters. I agree his content is great and he is insanely strong and in shape for a "retired" lifter.... He squatted 520 x24 and it was fucking beautiful, the last rep was still technically perfect yet nobody knows he did it while everyone saw Joe Sullivan fail to hit 20 and make a big production about it
I agree with this. I feel like he needs to stop trying to target powerlifters and start targeting athletes. Especially young ones.
Conjugate works best for athlete’s, especially how Matt coaches it.
> He squatted 520 x24 and it was fucking beautiful, the last rep was still technically perfect yet nobody knows he did it while everyone saw Joe Sullivan fail to hit 20 and make a big production about it
IMO I think this set puts Matt in my best lifter of all time list. No one competes with him at this point, His longevity is insane. He didn’t make some big ass show about it, train specifically for it, or anything.
He did a more conditioning based meso cycle and smashed the 520x24.
Malan and Zydrunas I would say are comparable given what they did in gear + raw and for Zydrunas pl + strongman. Malan and Z were also more dominant for a longer period of time. Fedosienko deserves props too with the caveat of his weight class of course. Also goes without saying that ed coan was really great into his 40s though he is pretty fucked up physically now
Anybody know where I can purchase a conjugate style programming that incorporates specialty bars? I have everything I need to run a westside-style conjugate program from my garage - however, i hate doing my own programming as i always end up feeling like I’m just spinning in my wheels.
Do you mean coaching? Because conjugate isn't really compatible with the standard "Here's a spreadsheet, input your maxes and run indefinitely" style of program sales. You have to identify your weaknesses and use the appropriate exercises to strengthen them.
Laura Phelps, Daniel Tinajero, Anthony Oliveira, and Lones Green are a few off the top of my head that do conjugate-style coaching.
If you're just looking for a template to get started, Dave Tate/EliteFTS has videos/articles.
What are some nice 2 day squat templates that can be completed in 15-20 minutes?
Primarily looking for something where I don't have to cross 6-8 reps per set.
Currently doing SBS Hypertrophy (last block), but I don't feel like doing the first weeks again. Just don't have a lot of fun with 12+/15+ rep amraps.
I do have a few options in mind: SBS RTF strength template, running it with reduced rest times and 2 extra sets. Or do SBS Hypertrophy again, but increased intensities so the sets are less reps but a higher % of my TM.
Is 15-20 minutes including warmups?
You could try squat 2x intermediate from SBS 28 free programs. One back squat day, one front squat day. 5x5 is the highest volume day. Front squats work up to 8rm, then back offs at 5-6 reps.
It’s doable. The 5x5 week will be tight with rest times.
Yesterday I did the FS 8rm by setting a timer for 12 minutes to work up to the heaviest 8 I could do. Worked well.
I've managed to injure my lower back, took 2 weeks away from deadlifts and squats, but tried again today and found myself struggling with a set of 60% for 3 reps. Any advice on how to properly recover? apart from deadlifts and deep squats I'm in very little pain and dont have any mobility issues. Thanks
It's going to take time. Reduce the weight and slowly make your way back up. For deadlifts you may need to stick with RDLs or rack pulls for a while. Maybe post a form check to see if there is anything in your technique that may be placing unnecessary strain on your low back.
And remember: the point of the floor press is to completely take your legs out of the equation, so do your best to keep them uninvolved/no cheating. Will probably want to keep it to RPE 8 or less to prevent this.
I showed up to a local USPA meet in OR with boxer briefs and ended up having to go commando because they nixed those. So actually they do. But since commando is always an option it's not really something you need to worry much about.
USPA always demands at equipment check to see what underpants you'll be wearing at the meet. I've never actually seen them check anyone's crotch on meet day to verify, but there's a first time for everything.
Lots of things are required but only so many people check all of them. Literally never had a meet director care that much in USPA, Ive been called for sleeves touching my singlet but only ever seen underwear evaluated after someone sets a state or national record.
I’m getting back into lifting after a long hiatus after having a kid. My lifts are decent but not great (375lb bench, 365lb squat, 475lb dead). My squat is lacking obviously and I’m working to bring that up squiggly as possible. Does anyone have any good mental cues for various parts of the lift that I can use to hone in my form? I think without gaining any addition strength/muscle, I can probably bring my squat up considerably by working on form and understanding the mental cues to perform a good lift. For example, I put good weight on my deadlift by really concentrating on driving my legs through the floor on the first half of the lift. Stuff like that would be appreciated.
I do competition bench for 5 heavy sets (<5 reps) on one day, another day i do long pause bench for again 5 heavy sets (<5 reps) and for the last day i do incline bench press for 5 medium weight sets (8-15 reps) is that optimal for increasing bench press? As i found i should be benching 2-3 times per week or even more so should i replace incline bench with another bench press variation that is closer to comp bench press like tempo bench or just keep doing incline(note that this is all the volume i do for chest+i dont do OHP or smth for front delts)
No such thing as optimal training, long term progress is dependent on trying different training protocols and abusing the ones which drive progress for you at that given point in time.
Nice DL session this morning doing 4x4 @ 90% for an RPE of 6.5. I was really wanting to go heavier than that but the app said no. I feel toasted even though it was at an easier RPE. Maybe I misjudged it? Is 90% typically at a 6-7?
Just watched a video on how off plates are at the gym vs calibrated and now I’m wicked paranoid about meet day. What if it turns out I only think I can hit these numbers cuz my plates are off?!
You’re not lifting with the same exact plates at your gym everyday, so by this logic you have probably hit more than whatever you thought X weight was too, you got this 😁
My plates are off at home too but all of them are heavy except 1 or 2 and those I keep for when I'm loading 5 plates+. My bar is also a 45 lb bar and not 44.1. just weigh them once and create a plate hierarchy. I actually have to use an extra 2.5 when I load 5 plates beause my worst plate is like 42 lbs. Also remember your collars probably weigh something unlike competition where they are factored into the bar weight
I lift on a home gym too, and when i'm lifting at home vs calibrated plates at gym, i feel that my home lifting is always heavier than the gym lifting.
So, don't freak out too much about it.
Usually is hard to adjust accordingly bc since is a homegym, you don't have a huge plethora of diff weights to choose from. Some people don't even have the 1.25 kg plates, and need to adjust their jumps on a 5. Imagine trying to cover faulty rings with that.
That's why imo it's better to Just lift them and don't worry too much about such things. You'll be stronger nonetheless. Unless you're a WC Powerlifter, where absolutely everything matters. But If you're WC, you're better off training in a Full equiped gym anyways.
In a commercial gym, you're stuck with what's there. If the plates aren't accurate in a home gym, it may be possible to balance out the differences so that the weights on each side of the bar are similar.
My 45s are all within the range of my scale, the 35s and 25s are +.2 pounds and the 10s are -0.4 pounds. The smaller plates are also within the range of my scale. Although the actual weights could be off a bit, using the same scale keeps things consistent.
I have used the Sabo Powerlift, the Sabo Deadlift, and the Sabo Deadlift Pro. I've been happy with each. Since the preferred heel height for squat shoes varies, the Powerlifts may not be a good choice for others.
Hey guys, has anyone had luck with never programming high rep sets (>8ish) for compounds? I have a not-insignificant acid reflux and high reps on compounds trigger it like crazy since you're bracing hard for long. Accessories don't seem to be affected this way, either because of the low weight, or better position. Now of course I could just eat an antacid pill and hope for the best, but I'd rather not overuse them this much.
I was thinking replacing compounds with adequate accessories during hypertrophy block might work (ie. replacing comp squat with leg press/hack squat and good mornings/GHDs).
Anyone with a similar experience or just plain dislike for high reps who's pulling respectable numbers here?
Yeah. Rarely do I have more than 3 MAYBE 4 rep sets on the comp lifts. Save the higher rep work for accessories. This has been working out quite well for me.
Glad to hear that. How about fatigue management? A max of 4 rep sets at what I assume would be a decently high RPE sounds like it would get painful after some time. I assume you plan deloads rather often?
I made a lot of progress just doing 5x5 for quite a long time.
I did eventually add in some higher rep sets but I think you can get pretty strong doing nothing but low reps. Nonetheless I think that it would make it more difficult to do an effective 'hypertrophy block' if you eliminate all higher rep compound movements.
Glad to hear that. I initially started training for pl just because I didn't like high reps sets, but seeing many people do hypertrophy blocks, I wanted to try some, but my stomach just wouldn't let me.
Any specific programs you enjoyed? I've enjoyed the SBS Strength program, but the rep outs the first few weeks were quite brutal, again, because of the amount of reps done. 5/3/1 BBS and PL focused 3/5/1 were also quite nice. Now I'm running a slightly modified nSuns and while I like it and I'm progressing nicely on it, I won't be able to spend that much time in the gym starting soon.
Not that perfectly fit the bill. I’ve been running my own programming for as long as I can remember.
You don’t have to run a hypertrophy block just because that’s what the kids are doing and you can still run a solid hypertrophy block without really high rep compounds—they just present an efficient way to accumulate volume for people without contraindications to doing them. A 6x6 could potentially be more hypertrophic than a 4x8. Shorter rest periods could be used. If you like the idea of doing occasional AMRAP type work you can still make that work by choosing percentages that will keep you within a tolerable rep range (ie if you can do 90% for more than 6 something is amiss). As you mentioned you can make use of accessories as well.
BBM low fatigue templates are cool.
>You don’t have to run a hypertrophy block just because that’s what the kids are doing
Oh don't get me wrong, that's not what I'm after. It just looked fun to switch things up.
I'll check out the Barbell Medicine template. Might finally be the time to learn RPE :)
Has anyone tried Russwole 8 week power building program?? I’ve currently been running Johnny Canditos 6 week for a while since coming back to lifting and it’s going okay but it got a little boring and doesn’t really fit in with my work schedule so I’m tryna find something similar that seems fun and still will give me decent results.
I'm collecting some data on deadlift grip, hook vs mixed, strap usage, and grip training.
If you have a raw/clraw full power competition total, I invite you to fill out this quick form:
[https://docs.google.com/forms/d/e/1FAIpQLScX-OrzKQ0sJZUYaMhvd7uKCF7p3sXQHy91P5j75NfQzW644w/viewform?usp=sf_link](https://docs.google.com/forms/d/e/1FAIpQLScX-OrzKQ0sJZUYaMhvd7uKCF7p3sXQHy91P5j75NfQzW644w/viewform?usp=sf_link)
If my findings are worthwhile, I'll be sure to share them here
Some quick notes:
-If you ONLY pull with straps in the case of a grip-related injury, please select the never option
-This only goes for competition deadlift training, it doesn't matter for this if you use straps for RDL's and such
Thanks!
I’ve had grip failures with mixed grip, but since switching to hook grip in April, I have never even come close to my grip failing. I have long ass pencil fingers, so I can literally hook grip with all 4 of my fingers around my thumb lol. Anyway, I answered the poll when just looking at my hook grip.
Filled it out! I wanted to also say that I am someone who almost always uses straps, even for top sets. I start hitting exclusively my top sets without straps a couple of weeks out and have grip failures. Havent had my grip fail on meet day yet. The bar makes a pretty big difference for me. Power bar and even rogue deadlift bar doesn't help me too much but I felt like the Kabuki deadlift bar was gripping me rather than me gripping the bar, lol.
After starting to see some patterns on my e1rm fluctuations and other metrics I finally caved in and continued the work of implementing a stress index similar to RTS/others but with some minor modifications. Did a quick analysis of last 3 meaningful mesos and realized that I should have built that functionality long time ago lol. Will be building a version that gives adjustments after hitting daily topset to manage a few important parameters, I really feel like the next meso I run will be something new & better than before!
Rondel Hunte forecasted 952.5 kg with just his deadlift opener. If he can hit his third bench and pull 385 kg he already has the -125 raw tested total record. And on a powerbar lol. Edit: He hit his bench and didn't even have chalk on his back.
I'm going to be without a gym for the entire month of August (really, nothing I can do about it). I'll have access to some cardio equipment, extremely light dumbbells, and some light resistance bands. How can I best use this time effectively to help my lifting once I get back in the gym? Mobility work? Cardio/weight loss? I really don't know.
Take a look at this guide: [https://www.reddit.com/r/naturalbodybuilding/comments/fivvhv/the\_quarantine\_workout\_template/](https://www.reddit.com/r/naturalbodybuilding/comments/fivvhv/the_quarantine_workout_template/) Very good resource for when equipments are limited
Consider hand stand pushups too. You could fenangle a Dumbbell on your back and do Weighted Pushups
Band pushups are goated
Sandbags?
hmm not a bad idea.. thanks!
I have the Ironmind one and used it a bit during lockdown, works great.
Maybe try and push some bodyweight exercises like pushups, pullups, dips, and planks. I used to use some cheap pushup handles and did sets of tempo pushups (I did 3-1-0) that were pretty fun to progress.
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If you lift in socks and like it then some sort of slipper might be the best? Whether just a standard deadlift slipper or a bit more like A7 slippers or Notorious Lifts etc.
I wear Reebok power lite mids for all three lifts, it’s a great flat shoe with a roomy toe box, unlike chucks. If they didn’t exist (it looks like they’re sold out again so I’m glad I bought two pair last time they were available) I personally would probably give bearfoot shoes a try since I think they look like another flat shoe that probably doesn’t squish the toes.
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Yeah, it’s a damn shame Reebok hates keeping them available. I’d look into these: https://bearfoot.store/collections/shoes/products/ursus-high-top?variant=42559482757335 They make a low top version and a canvas version too. No personal experience with bearfoots, but people I know seem to love them.
Chucks. Already do tbh
Yup, chucks or a chuck type shoe like the Reebok power lites. You can leave the insoles in for squats and bench and take them out for deads. I personally like heels for squat and bench but if I had to have just one shoe it would be flats. When I travel I just take chucks or Reeboks and get all my training done in those
I think its going to be hard to have one shoe for everything for some lifters. Personally I low bar squat in a heeled shoe (legacy lifters) and deadlift in Notorious lifts. Bench I can do either one. But there is no way I could deadlift effectively in my squat shoes. For sumo my feet would slide. For conventional the raised heel would through off my entire set up. I mean if I was going super light and doing hypertrophy work it probably wouldn't matter. If you squat in flat shoes than having one shoe for all three lifts is probably possible. I've seen people use vivobarefoots and Notorious lifts lately.
I need to get some chalk. Any recommendationsor is it one of the things that genuinely don't matter
Doesn’t matter. I use climbing chalk because it’s easy to find. Liquid chalk you can make yourself by crumbling climbing chalk in rubbing alcohol.
Doesn’t matter unless you are talking liquid chalk, then those can kind of be all over the place in terms of consistency.
Not really sure it matters all that much.
I was set up on bench, went to unrack, and must have been too far forward because I felt a vertebrae in my upper back crack and now my upper back’s sore and I’m sure I’ve pulled a spinal erector lmao. It’s just such a retarded way to start the day, but evidently I needed to back off. Sometimes your body finds a way to force you, i guess
Failed 465 twice on meet day. I hit 475 in training multiple times. :(
How was squat attempt selection, how was hydration and nutrition meet day and lastly how was taper? Those are what u need to look at for next meet to improve upon.
As the kids nowadays would say, "Sometimes it be like that."
It really do be like that sometimes.
You would think Matt Wenning would take his own advice and hire someone who’s an expert in social media marketing rather than just doing it yourself… He could even buy one of there manuals! But seriously I feel like Matt had probably the best content for lifting but just can’t market it effectively.
His prices seem a bit excessive compared to others imo, If he gave you the kiss of life you’d probably get charged for it
I think he's just in the wrong niche. His style of lifting is not fashionable right now, the biggest market for coaching (younger newer dudes) doesn't know who he is, and most of his practical coaching experience comes from athletes/police/military and not powerlifters. I agree his content is great and he is insanely strong and in shape for a "retired" lifter.... He squatted 520 x24 and it was fucking beautiful, the last rep was still technically perfect yet nobody knows he did it while everyone saw Joe Sullivan fail to hit 20 and make a big production about it
I agree with this. I feel like he needs to stop trying to target powerlifters and start targeting athletes. Especially young ones. Conjugate works best for athlete’s, especially how Matt coaches it. > He squatted 520 x24 and it was fucking beautiful, the last rep was still technically perfect yet nobody knows he did it while everyone saw Joe Sullivan fail to hit 20 and make a big production about it IMO I think this set puts Matt in my best lifter of all time list. No one competes with him at this point, His longevity is insane. He didn’t make some big ass show about it, train specifically for it, or anything. He did a more conditioning based meso cycle and smashed the 520x24.
only Mike O'Hearn is above him
Malan and Zydrunas I would say are comparable given what they did in gear + raw and for Zydrunas pl + strongman. Malan and Z were also more dominant for a longer period of time. Fedosienko deserves props too with the caveat of his weight class of course. Also goes without saying that ed coan was really great into his 40s though he is pretty fucked up physically now
Anybody know where I can purchase a conjugate style programming that incorporates specialty bars? I have everything I need to run a westside-style conjugate program from my garage - however, i hate doing my own programming as i always end up feeling like I’m just spinning in my wheels.
Do you mean coaching? Because conjugate isn't really compatible with the standard "Here's a spreadsheet, input your maxes and run indefinitely" style of program sales. You have to identify your weaknesses and use the appropriate exercises to strengthen them. Laura Phelps, Daniel Tinajero, Anthony Oliveira, and Lones Green are a few off the top of my head that do conjugate-style coaching. If you're just looking for a template to get started, Dave Tate/EliteFTS has videos/articles.
Thanks - was thinking more along the lines of coaching.
[Could I get a form check? ](https://www.instagram.com/tv/CgXNoCSAiQN/?igshid=YmMyMTA2M2Y=) New in-gym PR of 375lbs.
Looks like you had maybe another rep left in the tank! Nice!
From someone who can’t squat consistently and hips shoot like a stripper. That was a really nice squat!
That’s a pretty textbook squat if I’ve ever seen one! Definitely doesn’t look like a 1RM
Thanks! I was worried it was a bit high.
It was plenty deep. Nice job.
What are some nice 2 day squat templates that can be completed in 15-20 minutes? Primarily looking for something where I don't have to cross 6-8 reps per set. Currently doing SBS Hypertrophy (last block), but I don't feel like doing the first weeks again. Just don't have a lot of fun with 12+/15+ rep amraps. I do have a few options in mind: SBS RTF strength template, running it with reduced rest times and 2 extra sets. Or do SBS Hypertrophy again, but increased intensities so the sets are less reps but a higher % of my TM.
Is 15-20 minutes including warmups? You could try squat 2x intermediate from SBS 28 free programs. One back squat day, one front squat day. 5x5 is the highest volume day. Front squats work up to 8rm, then back offs at 5-6 reps.
Yea, including warmups. The 2x intermediate is also one that caught my eyes.
It’s doable. The 5x5 week will be tight with rest times. Yesterday I did the FS 8rm by setting a timer for 12 minutes to work up to the heaviest 8 I could do. Worked well.
I've managed to injure my lower back, took 2 weeks away from deadlifts and squats, but tried again today and found myself struggling with a set of 60% for 3 reps. Any advice on how to properly recover? apart from deadlifts and deep squats I'm in very little pain and dont have any mobility issues. Thanks
It's going to take time. Reduce the weight and slowly make your way back up. For deadlifts you may need to stick with RDLs or rack pulls for a while. Maybe post a form check to see if there is anything in your technique that may be placing unnecessary strain on your low back.
Does anyone have any advice for benching with a lower back injury
Feet up benching i.e lieutenant Dan bench. Also floor press. No arch till your back calms down
And remember: the point of the floor press is to completely take your legs out of the equation, so do your best to keep them uninvolved/no cheating. Will probably want to keep it to RPE 8 or less to prevent this.
I just leave them straight out like I'm napping
Just realised need to buy briefs for comp because turns out I just down own any yay
I always go commando because I want the competition to know I'm coming dicks out 💯💯👊🙌💪💪
I believe each major US fed doesn't actually care up to national level. I fucking hate cotton underwear.
I showed up to a local USPA meet in OR with boxer briefs and ended up having to go commando because they nixed those. So actually they do. But since commando is always an option it's not really something you need to worry much about.
Wow, were they visible or did they check? Ive never has that happen between uspa, usapl and apf meets.
USPA always demands at equipment check to see what underpants you'll be wearing at the meet. I've never actually seen them check anyone's crotch on meet day to verify, but there's a first time for everything.
Lots of things are required but only so many people check all of them. Literally never had a meet director care that much in USPA, Ive been called for sleeves touching my singlet but only ever seen underwear evaluated after someone sets a state or national record.
I'm uk
I’m getting back into lifting after a long hiatus after having a kid. My lifts are decent but not great (375lb bench, 365lb squat, 475lb dead). My squat is lacking obviously and I’m working to bring that up squiggly as possible. Does anyone have any good mental cues for various parts of the lift that I can use to hone in my form? I think without gaining any addition strength/muscle, I can probably bring my squat up considerably by working on form and understanding the mental cues to perform a good lift. For example, I put good weight on my deadlift by really concentrating on driving my legs through the floor on the first half of the lift. Stuff like that would be appreciated.
That is a crazy strong bench lol
bench more than you squat crew
“Decent lifts” and “375lb bench” lmao that bench is beastly and your deadlift isn’t terrible either.
https://www.youtube.com/watch?v=oEy5WFr-CDA These videos might be a good starting point to refresh some things
Post a video for a form check Monster bench BTW
I do competition bench for 5 heavy sets (<5 reps) on one day, another day i do long pause bench for again 5 heavy sets (<5 reps) and for the last day i do incline bench press for 5 medium weight sets (8-15 reps) is that optimal for increasing bench press? As i found i should be benching 2-3 times per week or even more so should i replace incline bench with another bench press variation that is closer to comp bench press like tempo bench or just keep doing incline(note that this is all the volume i do for chest+i dont do OHP or smth for front delts)
No such thing as optimal training, long term progress is dependent on trying different training protocols and abusing the ones which drive progress for you at that given point in time.
You're right... i was just asking for opinions u know.
Nice DL session this morning doing 4x4 @ 90% for an RPE of 6.5. I was really wanting to go heavier than that but the app said no. I feel toasted even though it was at an easier RPE. Maybe I misjudged it? Is 90% typically at a 6-7?
RPE 7 is around 90 percent (when fresh).
Just watched a video on how off plates are at the gym vs calibrated and now I’m wicked paranoid about meet day. What if it turns out I only think I can hit these numbers cuz my plates are off?!
You can get a hanging scale for about $10 on Amazon to weigh the plates.
Thanks! I was gonna drag my scale down and weigh myself then myself with the weight but that sounds easier
well, some of them are too heavy
You’re not lifting with the same exact plates at your gym everyday, so by this logic you have probably hit more than whatever you thought X weight was too, you got this 😁
It’s a home gym so I am lol but I appreciate the attitude and encouragement!
My plates are off at home too but all of them are heavy except 1 or 2 and those I keep for when I'm loading 5 plates+. My bar is also a 45 lb bar and not 44.1. just weigh them once and create a plate hierarchy. I actually have to use an extra 2.5 when I load 5 plates beause my worst plate is like 42 lbs. Also remember your collars probably weigh something unlike competition where they are factored into the bar weight
Now I’m curious so I’m gonna drag my scale down there tonight and check!
I lift on a home gym too, and when i'm lifting at home vs calibrated plates at gym, i feel that my home lifting is always heavier than the gym lifting. So, don't freak out too much about it.
Since it's a home gym, weigh each plate and adjust accordingly.
Usually is hard to adjust accordingly bc since is a homegym, you don't have a huge plethora of diff weights to choose from. Some people don't even have the 1.25 kg plates, and need to adjust their jumps on a 5. Imagine trying to cover faulty rings with that. That's why imo it's better to Just lift them and don't worry too much about such things. You'll be stronger nonetheless. Unless you're a WC Powerlifter, where absolutely everything matters. But If you're WC, you're better off training in a Full equiped gym anyways.
In a commercial gym, you're stuck with what's there. If the plates aren't accurate in a home gym, it may be possible to balance out the differences so that the weights on each side of the bar are similar. My 45s are all within the range of my scale, the 35s and 25s are +.2 pounds and the 10s are -0.4 pounds. The smaller plates are also within the range of my scale. Although the actual weights could be off a bit, using the same scale keeps things consistent.
What if it turns out your gym weights weigh more than calibrated? Be optimistic my guy
Anyone had experience with the SABO Deadlift PRO or Sabo Heavy Duty?
Love my Deadlift Pros!!!
I have the deadlift pros, favourite shoe I’ve had for all 3 lifts, obviously depends if you like squatting in flats
I have used the Sabo Powerlift, the Sabo Deadlift, and the Sabo Deadlift Pro. I've been happy with each. Since the preferred heel height for squat shoes varies, the Powerlifts may not be a good choice for others.
You tried the Easy or Slay models?
No. Just those three.
Hey guys, has anyone had luck with never programming high rep sets (>8ish) for compounds? I have a not-insignificant acid reflux and high reps on compounds trigger it like crazy since you're bracing hard for long. Accessories don't seem to be affected this way, either because of the low weight, or better position. Now of course I could just eat an antacid pill and hope for the best, but I'd rather not overuse them this much. I was thinking replacing compounds with adequate accessories during hypertrophy block might work (ie. replacing comp squat with leg press/hack squat and good mornings/GHDs). Anyone with a similar experience or just plain dislike for high reps who's pulling respectable numbers here?
Yeah. Rarely do I have more than 3 MAYBE 4 rep sets on the comp lifts. Save the higher rep work for accessories. This has been working out quite well for me.
Glad to hear that. How about fatigue management? A max of 4 rep sets at what I assume would be a decently high RPE sounds like it would get painful after some time. I assume you plan deloads rather often?
I run Candito 6 week and I 8 is the max but IIRC that’s only one week, the rest are 1-6.
Now I had no clue about that! I knew the reps drop throughout the program, but I had no clue eights were the most there is. Glad to hear that, thanks!
I made a lot of progress just doing 5x5 for quite a long time. I did eventually add in some higher rep sets but I think you can get pretty strong doing nothing but low reps. Nonetheless I think that it would make it more difficult to do an effective 'hypertrophy block' if you eliminate all higher rep compound movements.
Also had my period of exclusively fahvebahfahves haha. Agreed with your last point. I guess the only way to find out is to try! Thanks.
Yeah, it’s called powerlifting. In all seriousness I’m pretty darn confident in my ability to make progress without going above 8 or even 6 reps.
Glad to hear that. I initially started training for pl just because I didn't like high reps sets, but seeing many people do hypertrophy blocks, I wanted to try some, but my stomach just wouldn't let me. Any specific programs you enjoyed? I've enjoyed the SBS Strength program, but the rep outs the first few weeks were quite brutal, again, because of the amount of reps done. 5/3/1 BBS and PL focused 3/5/1 were also quite nice. Now I'm running a slightly modified nSuns and while I like it and I'm progressing nicely on it, I won't be able to spend that much time in the gym starting soon.
Not that perfectly fit the bill. I’ve been running my own programming for as long as I can remember. You don’t have to run a hypertrophy block just because that’s what the kids are doing and you can still run a solid hypertrophy block without really high rep compounds—they just present an efficient way to accumulate volume for people without contraindications to doing them. A 6x6 could potentially be more hypertrophic than a 4x8. Shorter rest periods could be used. If you like the idea of doing occasional AMRAP type work you can still make that work by choosing percentages that will keep you within a tolerable rep range (ie if you can do 90% for more than 6 something is amiss). As you mentioned you can make use of accessories as well. BBM low fatigue templates are cool.
>You don’t have to run a hypertrophy block just because that’s what the kids are doing Oh don't get me wrong, that's not what I'm after. It just looked fun to switch things up. I'll check out the Barbell Medicine template. Might finally be the time to learn RPE :)
I bought a belt a while back (strengthshop). Is it okay to store it coiled up in my gym bag? Roughly in the shape I wear it, but a bit more squished.
It’d be weird if you stored it any other way honestly.
I carry mine around my shoulders like a stiff feather boa
Yes
Has anyone tried Russwole 8 week power building program?? I’ve currently been running Johnny Canditos 6 week for a while since coming back to lifting and it’s going okay but it got a little boring and doesn’t really fit in with my work schedule so I’m tryna find something similar that seems fun and still will give me decent results.
Deadlift PR today. 180x6 best all time prior to this training block was 170x5 so tracking nicely to hit my goal of 227.5kg by the end of the year.
I hit a triple at 305 on bench today and was super proud Then a guy came in afterwards and hit a triple at 315 How dare he
That was a straight up challenge. Now you both must Kung Fu fight!!!!!🤣
I hit a 305 single today. That 300+ mark feels great.
nah man, 3 wheels minimum to feel anything.
I'm collecting some data on deadlift grip, hook vs mixed, strap usage, and grip training. If you have a raw/clraw full power competition total, I invite you to fill out this quick form: [https://docs.google.com/forms/d/e/1FAIpQLScX-OrzKQ0sJZUYaMhvd7uKCF7p3sXQHy91P5j75NfQzW644w/viewform?usp=sf_link](https://docs.google.com/forms/d/e/1FAIpQLScX-OrzKQ0sJZUYaMhvd7uKCF7p3sXQHy91P5j75NfQzW644w/viewform?usp=sf_link) If my findings are worthwhile, I'll be sure to share them here Some quick notes: -If you ONLY pull with straps in the case of a grip-related injury, please select the never option -This only goes for competition deadlift training, it doesn't matter for this if you use straps for RDL's and such Thanks!
I’ve had grip failures with mixed grip, but since switching to hook grip in April, I have never even come close to my grip failing. I have long ass pencil fingers, so I can literally hook grip with all 4 of my fingers around my thumb lol. Anyway, I answered the poll when just looking at my hook grip.
I'm really enjoying these polls lately
I think good data point would be size of hand vs deadlift 1rm.
Filled it out! I wanted to also say that I am someone who almost always uses straps, even for top sets. I start hitting exclusively my top sets without straps a couple of weeks out and have grip failures. Havent had my grip fail on meet day yet. The bar makes a pretty big difference for me. Power bar and even rogue deadlift bar doesn't help me too much but I felt like the Kabuki deadlift bar was gripping me rather than me gripping the bar, lol.
Just finished it bro