Thanks for the advice, I have competed before, and then i noticed i didn’t make to big of a difference for me.
I found out i didn’t really look at myself anyways, More just kinda “stared”?
Anything else you notice? Maby a slight form tweak?
Focus on more leg drive when you come up. I’ve noticed you’ve got this swinging hinge thing going on in your hips, and you kind of drive you butt up. At the moment it isn’t a super big deal, but as the weights get heavier focus more on letting your butt and quads push the weight up, because the last thing you want is to get folded. Let your back stabilize you, and let your lower body move you up. Practice breaking the bar with your shoulders, and keeping vertical on the ascent. Have you played around with low bar/mid bar/high bar positions? Do you notice a difference?
I’ve actually never had this issue with a squat, not even when i went for high reps, with high weight or 1RM… Anyways POST this meet, i’m gonna be working with a coach! So hopefully she can fix some of my form stuff, and make me allot stronger.
I first started out with highbar w/a “pussy pad”. Then i found out powerlifting and put the bar where i’ve bin putting it since… Somewhat on my rear delts. Resting on that “shelf”.
I never had an issue with it, so i didn’t think about it to much.
Once again, If this coach i’m gonna be working with wants me to change stuff i’ll do.
Thanks for the advice!!
Last heavy bench workout:
bunch of paused triples
70KG, 75KG, 80KG, 85KG.
I’ve noticed i’ve grown acustomed to having someone lift it of for me.
Accessories:
Seated row 3x15
Tricep/bicep superset
15 minutes of cardio
Water load starts today.
Anytime
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today’s training:
warmup
Squat stuff
115x4 117,5x4 120x4
Checked, i had to do sets of 3. Fked up. A well.
deadlift variation
snatch grip 3x8
chin ups 4x8
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Last training day.
If i go to the gym at all tomorrow its because i usually help my workout partners
with they’re wendler program. And i’ll myself do little to nothing.
Warmup:
Legg swings/Stretches/band stuff
Squat: 100kg 3x3
Bench 70KG 2x3 1x6 (all paused) (3rd set done with 6 reps.)
Deadlift 120KG 2x3 1x6 VIDEO:
It’s not perfect. but i’m gonna be working a shit ton on my form post meet.
And just my deadlift in generaal!
debating on trying out sumo for a bit after this meet.
Anyone that has some experience with sumo can tell me if i should or if i should just stick with conventional?
I used sumo for a while and have swapped back to conventional just now. Try it is what I say.
I think the general conensus among powerlifters is that you should train variations of both stances. For one, your non-competitive stance may help to highlight weaknesses that can translate to gains in your competitive stance.
I know @MarkKO has had success with pause sumos
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I think it’s a good idea to train both styles, but get good at one first. Your conventional looks OK, but you could drop your hips more and drive through your heels more - it looks like you get pulled forward onto your toes really early in the pull and get your shoulders in front of the bar.
That being said, sumo can help those two cues provided you get sumo right. That’s the rub, because quite a few people pull ‘sumo’ but in reality just pull conventional with a super wide stance. Sumo is a much more technical lift than conventional, and is about patience in a weak position more than sheer strength.
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Tomorrow’s comp day!
Have to travel to the other side of the country so i’ll be up early.
Really excited!! Feeling good. Little bit of a scare yesterday hit my knee pretty hard in a store, and it felt terrible. Has bin feeling OK so far.
Weight-
I’ve bin weighing 76 so far this entire week.
dipped under today, 75,6kg in the morning.
Havent drunken more then 2L today, nor have i had much food.
Had a salt bath just now, And i weigh 74,6 right now.
Hoping to weigh 74kg in the morning.
Wish me luck guys! Video’s will be up later tomorrow.
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meet:
Weighed in at 72,9KG.
Squat first attempt 115KG (lowered it from 120kg due to knee feeling off after hitting it.)
Bench first attempt 77,5KG (lowered it on recomendations of coach down from 80KG)
Deadlift First attempt 130kg
Made all first attempts.
Second attempts:
125kg squat
85kg bench
135KG deadlift
Made all second attempts.
Third attempts:
135KG squat . I could have maybe done 5kg more, but i wanted to go 9/9.
90Kg bench
140KG deadlift. I could have possibly done 2,5kg/5kg more. But coach said it was good.
Made all third attempts.
9/9 365KG total. Less then my goal. But i’m satisfied. Had an amazing day, met lots of great people, got to meet my new coach who is very nice and knowledgeable. And i got to do what i like.
Now it’s on to some long training, The only meet i’m currently looking at is 8 months out, so im now leaving my programming and all technique improvements in the hands of my coach.
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Good job.
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Deload week:
Warm up:
Stretches/legg swings/band stuff
Main sets:
highbar beltless squat 3x8 . 80kg
Bench 3x8 . 60kg
thats it.
gonna be seeing my new programming end of this week hopefully.
today’s training:
Sumo deadlift try outs:
I’ve got no clue how to do sumo, Watched josh hancotts tutorial, watch some off @Vincepac1500’s video’s since i think he’s an awesome deadlifter.
And i just tried something.
Anyways,
warm up foam rolling those abductors, stretching abductors, legg swings
30kg,40kg,60kg,70kg,80kg,100kg,110kg
“main sets”
130KG, and 143KG
The only thing i can say about sumo is, it was slow off the floor for me, but once i broke the floor, and got it to about knee level i got it.
Think i’m making the switch.
Video:
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Needs some work, maybe a view from a few different angles only thing that stands out right away is careful with that jerk into the bar. You bring yourself down and lose all tension before that jerk.
Thanks,
Yeah i got the same response of my coach. Sumo’s a totally different technique then conventional.
I’ll get more deadlift footage next time, side front, full front, etc.
Suppose i need to pull the slack out of the bar, and pull slowly
Not so much. You’ll see I tend to pull the slack out fast at the start but it looks almost like you start your pull from pushing at the bar. How I pull you’ll see the whip hit me at the top sometimes and screw up my pull.
today’s training:
Warm up:
my usual warm up, abductors, stretching,
front squats, bar x5, 40kgx 8, 60kg,x8
Main sets:
Front squats 70kg 3x8
Bench:
Warmup
Supertraining warm up
Feet up bench, bar x20, 40kg x 5,
Main sets:
50kg 3x8
SLDL
3x8
pendlay Row 3x8
And bicep and tricep
next week i’m starting new programming,
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