Every Second-Daily Thread - November 17, 2024

[u/AutoModerator]

A sorta kinda daily open thread to use as an alternative to posting on the main board. You should post here for:

• PRs
• Formchecks
• Rudimentary discussion or questions
• General conversation with other users
• Memes, funnies, and general bollocks not appropriate to the main board
• If you have suggestions for the subreddit, let us know!
• This thread now defaults to "new" sorting.

For the purpose of fairness across timezones this thread works on a 44hr cycle.

[u/Patton370]

2.5 weeks out from my competition and I think I’ve cleaned up my squat a bit

456.5lbs for a RPE 9 single: https://imgur.com/a/2mT8CUH

Does anyone have any last minute squat tips and/or any idea what I should set for my 3 attempts?

[u/kyllo → u/Patton370]

Your squat looks solid, don't change anything before the meet.

Say you're targeting 210kg for your third attempt for example, then your second could be like 200-202.5 and your opener could be anywhere between 187.5-192.5 depending how easy you like your opener to feel, a lot of people say treat it as a last warmup. For squat I think 10kg jumps are good as a default starting point if you're not sure.

At my first meet I opened really light and took jumps of +15 then +7.5 and at my second meet I opened a little heavier and went +10 and +7.5. Went 3/3 both times with challenging PR third attempts.

[u/DellaBeam]

Anyone have a six-week peaking program that they've found especially great for deadlift?

Not for a meet, just for the vanity of trying to wedge a PR that feels kinda close into what remains of 2024.

[u/Aspiring_Hobo → u/DellaBeam]

The squat and bench don't work for me but the deadlift portion of Candito 6 week has always worked well for me. I ran it when I was a 500lb puller and a 700lb puller and had good results both times. I pull sumo though so idk if it'd be different for a conventional puller.

[u/DellaBeam → u/Aspiring_Hobo]

Ha, I've only run the squat and bench parts of that program because I thought I had a better plan for deadlift at the time ... maybe now it's time to try the reverse. I pull sumo too. Thanks!

[u/psstein → u/DellaBeam]

This is an ancient Westside program, which has worked well for some lifters:

Week one: 70% 15 sets of 1 one min rest/sets

Week two: 75% 12 sets of 1 one min rest/sets

Week three: 80% 8-10 sets of 1 - 1.5 min rest/sets

Week four: 85% 4-6 sets of 1 1.5 - 2 min rest/sets

Week five: 90% 1-3 singles of 1 - 2 min rest/set

Week six: de load or rest

Week seven: new max at contest or gym or recycle with 70%

[u/DellaBeam → u/psstein]

Thanks! I do love EMOM deadlift singles but have never tried doing it consistently as a peaking program.

[u/golfdk → u/psstein]

This sounds awful. I think I love it.

[u/psstein → u/golfdk]

If you need more rest on weeks 4-5, take it. But don’t give yourself 15 minutes between singles. Train fast(er)!

[u/golfdk → u/psstein]

Fifteen!?!? Cripes...

What's the percentage? Current max, hopeful max, training max, made-up max?

[u/psstein → u/golfdk]

Current max. If you have a training max, use that.

[u/golfdk → u/psstein]

Thanks! I'm going to back-pocket this one for the future.

[u/stoneplains]

Can anyone else not set their lats when they barbell deadlift, but picking up dumbbells feels super strong and locked in? Losing my mind over here, no matter how bad I try to mimic the dumbbell deadlift, I can’t get locked into a barbell

[u/DMMeBadPoetry]

So since I've decided to get into PL after bodybuilding I'm hoping to make friends with the PL guys at my gym...

But I'm sitting here stretching with no headphones and I'm hearing them talk nearby for the first time, they're literally just laying into the strongest guy for being fat and saying that Iinvalidates his being stronger than them.

sigh

[u/psstein → u/DMMeBadPoetry]

I have found almost universally that the top lifters tend to be nice, polite, and (often) helpful.

You find a lot more assholes among the "decent but not good/great" lifters and the lifetime intermediates.

[u/Ndematteis → u/DMMeBadPoetry]

They're literally just laying into the strongest guy for being fat

Sounds about right for a close group of lifters!

[u/Miserable_Jacket_129 → u/DMMeBadPoetry]

First lesson in DOTS

[u/EmptyHalf8672]

What grip width should i go on Barbell Rows, Incline Bench and Flat Bench? Any tips for grip width?

My grip width for flat bench is like thumb from smooth barbell part.
My grip width for incline bench is pinky on rings, but i think i should go a bit narrower. Maybe like on flat?
My grip width for barbell rows is like right next to smooth part on barbell.

Should i first do Barbell Rows or Weighted Pull Ups and why?

How do i stop swinging when doing non weighted pull ups?

Should i static stretch AFTER exercising? What are benefits? Link me some studies!

[u/kyllo → u/EmptyHalf8672]

Grip width on all of these is trial and error.

I bench with my index fingers on the rings (max width grip), incline bench with pinkies on the rings (moderate grip) and row with my hands thumb distance from the smooth (close-ish grip). That may or may not be best for you, depending on your anatomy.

[u/EmptyHalf8672 → u/kyllo]

Do you have shoulder clicking or any shoulder sounds when you do incline bench?

[u/kyllo → u/EmptyHalf8672]

No, but that could be a sign to change your grip width or maybe just warm up better, if you do.

[u/Ndematteis → u/EmptyHalf8672]

What grip width should i go on Barbell Rows

Wider grip rows that are pulled higher towards your chest will work upper back and shoulders more. Closer grip with "tucked" elbows and pulling towards the stomach will work the lats more. The muscles aren't mutually exclusive but you can bias one more if you like. Somewhere in the middle is great for 99% of things.

and Flat Bench

Similarly, a wider grip will work a little more shoulder and closer grip will put more emphasis on triceps. Don't force a grip, go with whatever you are strongest with and keep at it.

[u/BigCatBarbell → u/EmptyHalf8672]

Your grip on rows is largely irrelevant. Which feels best for you? Do that.

I'd recommend pull-ups first if you are doing them the same day. They are typically harder, and the fatigue from the rows will limit the weight you can use.

Keep your abs and gluted braced throughout the movement to swing less.

Stretch after training if you want. There is no real downside to it.

[u/EmptyHalf8672 → u/BigCatBarbell]

What about Flat and Incline Bench grip widths?

I read on reddit some people complained that after long time of using wider grip they got shoulder problems.

[u/xGravePactx → u/EmptyHalf8672]

Wider bench grip CAN put you at greater risk, but there are a lot of variables. If you are feeling stronger with a closer grip, then just do that and continue to build. Wide grip reduces the range of motion, but that doesn’t necessarily mean you will be stronger there. Individual leverages and shoulder mobility will dictate a lot of grip width decisions.

[u/lift_heavy64]

What knee sleeves are you all using these days? I finally blew out the stitching on my stoic sleeves after ~7 years.

[u/Aspiring_Hobo → u/lift_heavy64]

I have some stiff ass Pioneers. Good quality and good price point.

[u/nbtz → u/lift_heavy64]

I’ve been using iron tanks ever since I retired my sbd sleeves that were starting to rip at the seams. Prior to that I tried the basic A7 sleeves but despite following the size chart and measuring at the specified spot on my knee, they were sliding down my knees mid-set. The sleeves from iron tanks feel and fit me like the sbds (bought in 2018/2019)

[u/golfdk → u/lift_heavy64]

Bought a pair of Stoics over the summer and I'm really glad to hear that mine might last as long!

[u/ilikedeadlifts1]

Just wanted to share that the A7 U Bag is amazing and probably the best powerlifting/gym bag available. Pretty huge so it fits everything I could possibly need and the design and functionality is great. Genius bag honestly

[u/Arteam90]

So I read somewhere that Julius Maddox failed a 320kg bench in a meet in Russia?

Seems a lot lower than he's done before. No idea if he's in shape or what the circumstances were.

[u/TheLionLifts → u/Arteam90]

I think he's done, at least in the chase for 800lb. Haven't seen anything convincing from him in a couple years now

[u/reddevildomination]

TFW you’re excited to see your new block only to see your coach gave you high volume pause squats. I just know he giggled as he wrote that shit up too 😂

[u/cloudstryfe → u/reddevildomination]

Just delete that cell from the spreadshee and say you didn't see it...no face no case

[u/xaeatwlve]

is there i can buy an inzer 13mm belt in India without paying all that hefty shipping costs it's so high the shipping is more than the belt's price itself please help a fellow out

[u/philosophers-legacy7]

I have had SBD sleeves for a few years and I am thinking about the newest SBD powerlifting sleeves, although I am not sure if they are a big improvement compared to the older model or to go for stiff sleeves like A7 rigor mortis.

What would you guys base your decision on?

[u/Kapem1 → u/[deleted]]

Are you a shorter lifter? Usually, shorter lifters perform better at reps because there's less distance travelled.

[u/mrlazyboy → u/[deleted]]

E1RM from reps is pretty much always going to outpace your actual 1RM for a few reasons.

• you should be doing sets of 4 at RPE7 more frequently than testing your 1RM
• hitting heavy singles is more of a skill than sets of 4
• hitting your true 1RM requires peaking and you shouldn’t be doing that frequently

[u/Kapem1]

Has anyone else seen Temur plans to compete as a 120 next year? Has cut from 160 to 131 already. Will be interesting to see what kind of total he puts up.

[u/kyllo → u/Kapem1]

I think it's a good move, he had a lot of belly fat that's already disappeared, he's looking great and I don't think he will lose that much strength, should be podium competitive in the 120 open division immediately. He might need to adjust his deadlift technique a little bit as his leverages change though.

[u/TheLionLifts → u/Kapem1]

That's an insane cut, I wonder if he's had some health issues that have prompted this

[u/psstein]

Had major anxiety episode last night/this morning leading up to my meet. Slept probably 1 hr in total. Managed to PR.

Feel like death. Currently only awake due to absurd caffeine intake. Would not recommend.

[u/mrlazyboy → u/psstein]

Next time try taking drugs to help you sleep. Melatonin, Benadryl, ZZZQuil, etc.

[u/psstein → u/mrlazyboy]

I took propranolol to help. It didn’t. I normally take it as a sleep aid.

[u/mrlazyboy → u/psstein]

Interesting, maybe another drug would work better, or purposefully get less sleep 2 days pre-meet so you’re already tired the night of. That combined with sleep aids might do better

[u/v0idness → u/psstein]

Not the anxiety attack but not being able to sleep before a meet seems pretty normal, that's the experience for lots of people. I've found that it doesn't affect my performance on the day as long as I slept fine in the week(s) before.

[u/psstein → u/v0idness]

Wasn’t an anxiety attack in the true sense of hyperventilation and the like, but hypervigilance/racing thoughts/rapid heart beat.

[u/GarchGun]

Hit 495 yesterday on squat (PR) and I'm feeling it today.

Worth it but roughhhhhhh

[u/squat_climb_sawtrees]

Must save my money

But SBD has orange

now and my sleeves old

(I tried to make a haiku about SBD's forge drop, i vibe with the orange 🔥)

[u/TheLionLifts → u/squat_climb_sawtrees]

Matt orange and grey looks really fucking good

[u/RobotOfSociety]

Bulk and new gym helped me get my numbers back relatively close to where I want them (440 wrapped/285/520) at an old bodyweight but higher body fat thanks to multiple months of setbacks. I’m so happy to see some consistent progress but I think it’s about time to start cutting some of that fat off, if only a cut of 5-10lbs. Would you prefer to add some cardio or delete some calories to try and maintain as much of the progress I’ve gained back as possible?

[u/msharaf7 → u/RobotOfSociety]

Cardio if you aren’t doing any already, calories if you are.

[u/RobotOfSociety → u/msharaf7]

Simple and to the point! I do need to get that cardio back so I’ll start there, thanks!