T-Nation | Powerlifting

Smolov Deadlift

Fri, 24 May 2013 20:03:00 GMT

I've read that some people on T Nation actually completed Somolov for deadlift and survived to tell about it.

I was running 5/3/1 for a while now and I was doing 10x10 as assistance work. BBB. Boring but brutal. LOL.

So I've decided to actually try Smolov for deadlift. I took a lot of my max in order to survive and not die. LOL.

I'm currently eating 3500 kcal per day. Any tips how to go about it?

Training Personal Records Part 3

Fri, 24 May 2013 19:58:00 GMT

Let's keep the PR's come'n.

Ab Work for Low Back Sta...

Fri, 24 May 2013 19:47:00 GMT

Sup guys I thought this would be a good place to post this question. I injured my lower back before from back squats and never took the advice of pushing ones stomach out to stabilize the low back cause I though it was crazy.

Anyways I tried it (without a belt) and lo and behold it keeps my chest up and allows me to keep the arch in my low back. So now I'm thinking of buying a belt for this reason.

Any specific ab work to get better at this?

540 2 Count Pause Bench

Fri, 24 May 2013 19:06:00 GMT

Getting ready for the uspa nats in july. Goal is 600. I'm a junior and set the record nationally but it wasn't official because I wanted to compete in the open, amateur move on my part i suppose.

Deadlift Form Check

Fri, 24 May 2013 16:20:00 GMT

315 last heavy lift before my first ever meet June 1st.....
Any tips about the deadlift or about preparing before my first meet are appreciated!! :)

Mock Meet II

Fri, 24 May 2013 14:18:00 GMT

Today I did my second mock meet. It went well. Far from ideal, but I learned a lot, had a lot of fun, and whatnot.

For some background: A year ago in february, I set some goals for myself. At the time, my squat was 275, bench was 205, and deadlift was 335, with a strict press of 145. I decided that, by the end of the semester in 2013, I wanted to squat 405, bench 255, deadlift 455, and strict press 195. Hit the strict press a few weeks ago, and this is the testing of the other lifts. Originally I was planning on testing them on separate days, but instead I figured it's more productive in the long run to just run mock meets when I test from now on haha.

Bench was a pain in the ass, I screwed up royally and did badly. But it's always been my nemesis and I learned from the experience. Squat went well, and deadlift was a blast. Here's the video. Mostly just posting it to share and keep myself accountable for my accomplishments and failures, but any advice, criticism, questions, whatever are welcome as well. Thanks everyone, the forums have been a great resource over the past year. Can't wait to get back to work.

Wendler's 5/3/1 Program - Part 5

Fri, 24 May 2013 14:08:00 GMT

Previous thread: http://tnation.T-Nation.com/..._program_part_4

Liv92 asked: "I just finished my first week (lol) of my first cycle using the Triumvirate. I was wondering on Bench press days I want to do Kroc Rows instead of regular DB rows... Should I still be using 5 sets cause kroc rows are a diff beast then regular DB rows. What do you guys think?"

I think Kroc once suggested that if you are not rowing the biggest dumbbell you have access to for high reps, then just keep trying to increase working with the heaviest you can for sets of 15. That said, what I personally do is a set of 5 db rows after each set of bench, working up in weight to a heavy 6th set for max reps. I haven't programmed it exactly like 5/3/1, but it parallels it in that I use a lighter weight for higher reps on the 5 week and so on. When I can do 20 with the heaviest dumbbell I'll have to figure out a different way to program it maybe.

Race to a 700 Squat/DL

Fri, 24 May 2013 13:20:00 GMT

Thought there was one but could not find it. I have noticed several members climbing to the 700 number so lets see it.

Also a thread can keep those on track and discuss tweaks used to get there.

Personally myself and those I know chasing it all lift raw, however I suppose you gear junkies that are chasing the number are welcome in the race as well.

GL.

Bumper Plates..

Fri, 24 May 2013 13:00:00 GMT

When i use bumper plates for deadlift its way harder to lift. I can do 495 with 45 lb steel plates easily but when i load up the bar with 455 with the bumper plates i can barely lift it at all...... do you use bumber plates in pl competition or steel 45s? Why is it harder to lift with the bumper plates?

The Offical Raw Total Thread

Fri, 24 May 2013 04:19:00 GMT

I would like to know what the average TNation powerlifter totals. It can be a thread thst motivates people to push harder and encourage people on their progress.

Height: 6'2
Weight: 217
Bench:270
Squat:410
Deadlift:420
Total:1100

Sex and Lifting

Fri, 24 May 2013 00:37:00 GMT

OK so I had sex like an hour before I lifted. Today was dead lift day. I do wendler 531 for powerlifting. So I did my called reps for 405x3 and I ended up getting 11 reps probably 15 but though hey man stop it lol. Then I went up to 455 for a few singles which usually come up easy as hell but I could not get the damn weight off then ground ^_^....I have also been doing tons of mobility work for squats and my legs and hammies were still sore from Sunday. So what do you think was the cause of not getting the weight up? Sex? Sore legs and hammies ? Or excessive mobility work ...lol what is your views on sex before workouts ? Do YOU get weaker?

My Road Back to Being Freakishly Strong

Thu, 23 May 2013 23:24:00 GMT

My name is Chris Ballance and I am a United States Marine that has been doing competitive powerlifting since 1999. In 2010 I competed in the 2010 100% RAW world powerlifting championships where I won first in the 165lb open division and best lightweight lifter; my wilks score was a 431 and my total was 1300.7lbs.

However, due to deployments to Afghanistan and some back/upper leg problems I had to postpone my lifting for awhile. I'm back now though and I just got selected for a program that transferred me to The Ohio State University to get my degree in athletic training which of course also means I will be getting freakishly strong again. I will be posting workouts, videos, diet plans, and results.

Texas Method Push/Pull Split

Thu, 23 May 2013 23:22:00 GMT

I've created this template though I haven't used it yet; just want to get some thoughts on it. What do ya guys think?

Monday:
Squat (90%) - 3x5
Bench Press - 5RM
Press (90%) - 3x5

Tuesday:
Deadlift - 3RM
Pendlay Row - 3x5
Kroc Row - 3x20

Thursday:
Squat - 5RM
Press - 5RM
Bench Press (90%) - 3x5

Friday:
Power Clean - 5x3
Weighted Pull-up - 3x5
Power Shrug - 3x5

Huge Thanks to Dayoff

Thu, 23 May 2013 22:35:00 GMT

I thought that I would make a new post for this. Dayoff, man thanks a ton for that training log.
Today I tried to break the 16 year old world record bench at 330 pounds. I skipped 330 and went for 335 to break the record, just bearly missed it. But if it wasn't for Dayoff's programm i would not have come even close. Again thanks a TON man, I plan on trying again on monday see if it is any different, but I doubt it.

Powerbuilding Routine

Thu, 23 May 2013 21:08:00 GMT

Right guys, if possible I would like your thoughts on my current training program, basically I'm a powerlifter (raw) but looking to increase size etc. also. My numbers are currently as follows, I'm looking to bring up my deadlift and squat mainly, my bench seems to be a lost cause.

Deadlift 235kg
Squat 175kg
Bench 110kg
Bodyweight - 93kg

I have kind of adapted a 10 x 3 program as follows: The 10 x 3 are programmed using the standard progressions in the original, being 82.5, 85, 87.5, 9% Assistance try to add weight at least every 2 weeks.

Day 1 -
Squat 10 x 3
Deadlift 3 x 3 then lower weight and do 3 x 8
Abs/Box Jumps if time

Day 2 -
Bench 10 x 3
Mil Press 4 x 6
Pendlay Rows 4 x 6
Cable Rows 5 x 10
Weighted Dips (para bar) 5 x 10
Bicep Curls 5 x 10

Day 3 - (Squat Deadlift extra assistance)
Front Squats/Back Squats 5 x 10 @ 50%
Trap Bar Deads 4 x 6 / 3 x 8
Hip Thrusts/Glute Bridge 5 x 15-20
GM's 5 x 12
Hanging leg raise 5 x 8-12

Day 4 -
Weighted chins/pull ups 10 x 3
CGB/Mil Press 4 x 6
Pendlay rows 4 x 6
Cable rows 5 x 10
Tricep Dips (para) 3 x Failure
Bicep curls 5 x 10

What would you guys say is lacking in that, or what would you take out/stick in to make it more effective?

Thanks in advance for comments.

My Modified Program, Thoughts?

Thu, 23 May 2013 19:02:00 GMT

Hey y'all, this is "butchered" version of the Juggernaut method I came up with, with the help of a friend of mine. Love to hear y'alls thoughts on it.

week 1: 5x8, 65%
week 2: 6x5, 70%
week 3: 4x5 77.5%
Week 4: 85% AMRAP (using this to recaculate max to be used after the deload)
week 5: "de-load" work up to a single at 85-90%
Week 6: "high" intensity double (most likely around 95%) But not an absolute max
Week 7: 7x3 75%
Week 8: 5x3 82.5%
Week 9: 90% Amrap (used to recaculate max to be used after the deload)
Week 10: "De-load" as stated above
*repeat*

This way I still get to readjust my training max atleast once a month, while handling heavier weight atleast once a month as well (instead of having to go 2 months to handle anything that you can't rep for 10 or more).

I'll be lifting 3x a week doing this for assistance.

day 1: Bench, DB bench 3x8-10, DB LTE 3x10
Day 2: Squat, BoR's 5x8-10
Day 3: OHP, Deadlift, Shrugs 5x6, Upper body plyo (Med ball slams, depth pushups, etc..)

I can't do much more assistance unfortunately because of time constraints (I have about an hour to lift on days 1/2, but then longer on day 3). Any suggestions about replacements for assistance would be great, but I can't just add a bunch after the main lifts unfortunately)

Any comments? Concerns? Ad hominem attacks? Insults to my dog? Let em rip

Back to Squatting After a Meniscus Tear?

Thu, 23 May 2013 17:14:00 GMT

Has anyone ever done this? If so, how did you do it? I think there is a strong possibility that I might have one of these.

Patellofemoral Syndrome and Squats

Thu, 23 May 2013 15:36:00 GMT

Hi all,

I have patellofemoral syndrome and experience knee discomfort and/or knee cracking when my knees drift forward while squatting. So far, i can only box squat with basically vertical shins in order to avoid any knee issues.

Any recommendations for training quads?

I'm mostly interested in strength work.

Meet Best

Thu, 23 May 2013 15:10:00 GMT

RPS powerliftng meet at 198 lbs (i weighed in at 193)

Squat 500
bench 340
deadlift 475

600lb Incline Bench

Thu, 23 May 2013 02:25:00 GMT

Not the prettiest bench you'll ever see, but I've never seen 600lb handled on an incline

Squat and Dead Critiques

Wed, 22 May 2013 16:41:00 GMT

Vids should be right side up and clipped as soon as youtube takes the modifications I made.

Just anything you see as a weakness whether it be bar speed, muscular, or form or whatever.
Thanks in advance. I really appreciate having knowledgeable people on this site for this kind of thing.

Squat 405xmiss

deadlift 455

deadlift 515

531 Progress

Wed, 22 May 2013 14:15:00 GMT

Garth and I have both started 531 at the same time...he went through the first cycle easily, though I couldnt cause I went on holidays.

Here is a highlight video of his 3rd week on the first cycle.

Here is me doing squats on the first week.

If you search in the channel page you will find more videos..

UN-Deadlift

Wed, 22 May 2013 03:56:00 GMT

Has anyone tried a deadlift with a rebound? For example start the deadlift with the bar on some uprights, much like a bench press. I figure more weight can be use, but the rebound (bounce) on the floor should be limited.

Has it already been tried and debunked?

Question about Strength

Tue, 21 May 2013 21:57:00 GMT

Is there a difference by developing strength with a bodyweight of 140 pounds comparing to lets say 250 pounds? ,does the strength increase faster on 250 pounds? or its relative the same (i mean ,the only difference is that your pounds help you get stronger but only becuz of your bodyweight not the strength coming from your muscle fibers)

So what do you think ?

High bar and low bar

Tue, 21 May 2013 19:40:00 GMT

Im new on here so heres the thing i want to compete in powerlifting soon. I have previously tried low bar squats and my shoulders killed me i tried for 6 months i trained with a guy who did powerlifting and squats low bar 575 lbs raw and he told me to do shoulder mobility work which i did 3x a week it still not no help. Once i get up to about 225 still shoulder pain ive squatted 315 low bar and it felt like it ripping my shoulders out.

He assured my form was corrent and we even tried a few different positions. So i started squatting high bar which feels much more natural i can do 375x7 at body weight of 198 i have not maxed out on high bar. So to make this short would i be able to use the high bar squat in poeerlifting meets and how effective is it ? And is it legal to wear oly shoes in raw powerlifting?

Major Problem with My Main Lifts

Tue, 21 May 2013 17:56:00 GMT

Hey guys, this is my first attempt at making a thread on here, so be indulgent with my form (or lack of).

Here are my current PR and my stats, to get you started.

Age: 20
Height: 5'7
Weight: 160
BF%: around 13-14

Main lifts:
Bench: 245
Deadlift: 385
OHP: 155
Squat: ...225ish.

There it is, my major flaw has been revealed. Any suggestions besides DUDE GET DOWN AND SQUAT?
Any help would be appreciated. Feel free to bash me guys.

Leg Drive with Low Bench

Tue, 21 May 2013 17:20:00 GMT

Hey guys. I just joined a gym for the summer and found out that the benches they have there are several inches lower than competition benches, meaning my knees are above my hips if I try to set up normally. I can normally get some leg drive on competition benches, but on this thing I can't seem to get any. My feet are normally flat on the ground, but I couldn't get that to work. I also tried bringing the feet back (toward my head) and tried to drive in with the balls of my feet, but that didn't seem to work either.

Any suggestions? Is there a decent way of getting leg drive on really low benches, or do I just need to deal with it until I can go back to my beloved Forza in a few months?

Eric Spoto - All Time Raw Bench Record

Tue, 21 May 2013 13:03:00 GMT

http://supertraining.tv/...rd-nov-3-at-st/

ROM Progression Success Story

Tue, 21 May 2013 08:05:00 GMT

Hey all,

Thought I would share a 7 week cycle I just ran of ROM progression resulting in a 50lb gain on my 12rm on deadlifts. 2 months ago, I pulled 445 for 12 reps off the floor, seen here

Right around that time I ended up injuring my hamstring, and had to start using partials instead of full ROM movements. I decided to use a trick that had worked for me in the past of using rubber patio pavers to do some ROM progression.

http://www.amazon.com/...017&sr=8-15

Found in most local hardware stores.

I stacked 7 per side under the plates at first, pulled once a week for one set of 12, and each week I would remove one paver. I took video of weeks 2-7, to include the end result of pulling 495 for 11 and a half reps (lost the final one due to falling forward)

Overall, it was a success, and I thought I'd share it with some folks looking for a different approach to train. It's definitely not revolutionary, but Paul Anderson and Bob Peoples are still awesome.

USPA Nats in Vegas

Tue, 21 May 2013 05:08:00 GMT

Hey guys, are any of you competing in the USPA nats in vegas this july? I'm in it and it'd be cool to meet anyone else doin it

How to Order Sheiko Programs

Tue, 21 May 2013 01:43:00 GMT

Hey guys. What are some Sheiko program orderings that have given you the best results? I'm about to finish a run through of 37 and I want to do another prep cycle before I peak with 32. Should I go with 39, 40, 30, 31 or another run of 37?

Rate/Advice on Hang Clean

Mon, 20 May 2013 19:51:00 GMT

Hi,

Can any of you guys have a look at the clean and comment of what I need to do to improve it. I know it's from a tyre but I don't have a platform and might have needed to dumnp the weight. I've never had any kind of oly lift training (which may be obvious) so i'm sure there is heaps to work on.

Cheers

5/3/1 bench

Mon, 20 May 2013 17:30:00 GMT

Ok here is the days i do my lifts.

M-squat
T-Bench
W-Off
T-Deads
F- Over head press.

What i was wondering is can i replace the overhead press main lift with another bench press variation on friday i was thinking of starting at about 135 and doing paused bench press on the chest like in a powerlifting comp for 5 sets of 5 and then adding 10 lbs a week then just continue my other over head press assistance work. So i would be doing my regualr bench day on tuesday then friday doing 5 sets of 5 of the paused benching. My bench is lagging behind and id really like to bring it up a little faster. Would this be a good or bad idea?

Non-Linear Periodization

Mon, 20 May 2013 04:33:00 GMT

I like this program/ http://www.T-Nation.com/...ze_and_strength

I was wondering how one would progress on this set up? There are no percentages in the article and no word on the "periodization"

I am used to 5/3/1, the texas method, and a linear 5x5 so I am used to set percentages and numbers. Anything like that for this program?

Thanks!

Brutal Lifting Compilation

Mon, 20 May 2013 01:50:00 GMT

I made another video. Hope you enjoy it.

Now go smash some PR's.

430 Raw Bench at 177lbs

Mon, 20 May 2013 01:48:00 GMT

Heading into my last couple weeks of training leading up to IPF Classic Worlds in Russia. Thought I'd share my newest bench PR as I prepare to take a run at the Junior World Record in the Bench Press.

5/3//1 Assistance

Sun, 19 May 2013 22:53:00 GMT

Assistance-add 5 lbs upper 10 lbs lower.

Squat-leg extension 100x5x10-calves 95x5x10
Hyper extensions AMRAP 3 sets
Abs 2 excercises superset 3 sets each

Bench- bench presses flat and incline 70x3x10
Dips 1 chain Amrap+10lb plate 3 sets

Deadlift-
Tbar-145x3x10
Leg curls-100x3x10
Close grip pull down-100x3x10
Hyper extensions AMRAP 3 sets
Abs 2 sets super set

OHP-
Db press 50x3x10
Side laterals 80x3x10
Rear laterals 60x3xAMRAP
Shrugs 245x3x10
-----------------------------------------

How does all this look?
Would you change anything.

I hate good mornings so i do not do them. Also on squat day i drop down to 135 and do a set of 10 .

Strict Overhead Press Your Bodyweight for 10 reps challenge

Sun, 19 May 2013 19:12:00 GMT

How many people can do this? been a goal of mine for awhile

I got close the other day and got 9 at 185lbs

Little slop in a few but it was a 2 rep pr and closer to the goal.

Anyone else want to race to it?

Lifting with Fused Lumbar Spine?

Sat, 18 May 2013 21:52:00 GMT

Hi all.

2 weeks ago I fell from a roof and crushed the L3 vertebrae. It's been fused to the L2 and L4 with metal rods and I'm thinking about the future. Do people return to lifting with these kind of injuries? How long does it take? One doctor said I couldn't lift anything for 6 months but he was mostly surprised that I could move at all.

What can I reasonably expect?

Big vs small assistance exercises

Sun, 19 May 2013 06:13:00 GMT

Do you guys just pump on assistance work or do you go heavy for rep PRs?

Mainly, go heavy on the compound assistance stuff (GMs, rows, presses and shrugs)

and then just pump on curls, triceps and neck harness.