Powerlifting / Strength Thread

**SCWolf** · 06-13-2014, 12:01 PM

Re: The Official Powerlifting / Strength Thread

Calling all Arch0wl's

Also as kind of a background to my friend here, he's been studying weight lifting and pretty much everything associated with it for roughly 4 years now. He's currently a university student studying Kinesiology, and he's the person who has been doing my programming basically since day one.

If you have any questions about programming, he'd be my #1 recommendation.

I studied more to do with dieting than programming, if you were wondering.

**Arch0wl** · 06-13-2014, 03:03 PM

Re: The Official Powerlifting / Strength Thread

You may be a beginner in terms of your time training for it I suppose, but your knowledge is anything but.

What's the rationale behind your current program?

**Reach** · 06-13-2014, 06:54 PM

Re: Powerlifting / Strength Thread

#whitelightsforeveryone

http://37.media.tumblr.com/5521234558e279ff50841c590fd60004/tumblr_n72rqgGcMq1teosoio1_1280.jpg

In serious news:

Current tested 1 RMs:

Bench: 275 @ 185 lbs (Touch and go, but absolutely 0 bounce).
Deadlift: 445 @ 202 lbs

Working on both currently. Will update as I make progress. Bench should definitely go up. Deadlift has been stuck for awhile =/ (I since then cut and it has gone down). Goal is 405 for reps before I attempt a higher DL max.

Not maxing on squats any time soon though. SORRY BRA hip flexor injuries. Right now I'm doing 4 plates on hack squat machine and I can do 8 reps ATG.

Ultimate goals:

Bench: 315
Deadlift: 500

And uh, hack squat 5 plates I guess, since I'm not sure when or if I'll be able to BB squat heavy again.

**NorthStrong** · 06-13-2014, 08:22 PM

Re: Powerlifting / Strength Thread

That depth privelige page is hilarious. Look up Kelly Starrett's hip flexor mobility stuff, it might help you out if you're having bad pain. Working on sitting into a BW squat every day would probably be a good idea too.

Good luck with your goals, we're around the same for bench and deadlift both!

And Arch - rationale is that it's all about doing what you can do on a given day. Plan your stress for each session / week (mostly volume and fatigue = stress) and pick a rep range at a given RPE to determine the training effect that you want to get.

More or less training is like this

Intensity determines the training effect (adaptation, strength vs hypertrophy (although they are never seperate)) and volume will determine the degree of that effect. Hope that makes sense.

Overall training is set up to make me stronger.

**Arch0wl** · 06-13-2014, 11:17 PM

Re: Powerlifting / Strength Thread

So I was only somewhat familiar with deadlift stances and looked them up:

Just a moment...

https://www.bulkpowders.com.au/blog/2014/03/07/deadlift-like-a-pro/

I was able to add about 50lb to my deadlift by switching to semi-sumo stance. Sumo stance seems even more advantageous.

What are the disadvantages to using sumo or semi-sumo stance, if any?

**Reach** · 06-14-2014, 07:17 AM

Re: Powerlifting / Strength Thread

None.

It's individual preference which stance you use and neither have been shown to be superior at the top level of powerlifting.

The only difference is that sumo deadlifts recruit more hamstring and glute than a conventional stance which will use more back.

Otherwise, you're supposed to use whichever stance you pull better with IMO.

I always deadlift sumo. I just don't have good leverage for pulling conventional. I have very poor leverage off the floor without rounding my back a lot; I need to get lower and this is much easier with sumo.

**NorthStrong** · 06-14-2014, 07:42 AM

Re: Powerlifting / Strength Thread

Look up Ed Coan if you don't know him. Pulled 901 @ 220 in a contest (2 hr weigh in).

He pulled sumo in meets, but trained almost entirely conventional in the off season. He felt it was a better strength builder than the sumo itsself. Dan Green sets up his training in a very similar fashion.

If you can pull more sumo, then pull sumo. If anyone says that it's cheating they are stupid as fk. I'd recommend that you learn the sumo, get not shiitty technique, then train a lot of conventional work (conv pulls, deficits, stiff legs, etc) and get strong with those and there will be a very good carryover to your sumo pull.

**NorthStrong** · 07-8-2015, 08:09 PM

Re: Powerlifting / Strength Thread

Since I'm trying to be back here posting more...bump.

**Reach** · 07-8-2015, 09:50 PM

Re: Powerlifting / Strength Thread

Speaking of Ed, I was around briefly while he was here.

Funny guy. Extremely honest. Absolutely no respect or tolerance for uneducated beginners though, lol.

**NorthStrong** · 07-9-2015, 07:32 AM

Re: Powerlifting / Strength Thread

Originally posted by Reach

Speaking of Ed, I was around briefly while he was here.

Funny guy. Extremely honest. Absolutely no respect or tolerance for uneducated beginners though, lol.

Around where? In Amherst at the seminar/meet? I met him there and got to talk with him for like an hour and a half over the course of the weekend. Was blown away by how cool of a guy he is. SO many stories.

I am a big fan of powerlifting and I think he liked the fact that I knew a lot of the older school lifters and just kinda random powerlifting trivia stuff.

**Reach** · 07-9-2015, 08:55 AM

Re: Powerlifting / Strength Thread

Originally posted by NorthStrong

Around where? In Amherst at the seminar/meet? I met him there and got to talk with him for like an hour and a half over the course of the weekend. Was blown away by how cool of a guy he is. SO many stories.

I am a big fan of powerlifting and I think he liked the fact that I knew a lot of the older school lifters and just kinda random powerlifting trivia stuff.

Yeah.

Albeit I wasn't there for very long (I didn't see you there). There weren't many people there. Most of them were from my gym. I asked him about drugs and watched him critique some form.

He was definitely cool and had a lot of stories.

I'm not really a powerlifter though so I'm sure he could have torn my form apart, but I have mad respect for anyone that strong.

**NorthStrong** · 07-9-2015, 09:00 AM

Re: Powerlifting / Strength Thread

Originally posted by Reach

Yeah.

Albeit I wasn't there for very long (I didn't see you there). There weren't many people there. Most of them were from my gym. I asked him about drugs and watched him critique some form.

He was definitely cool and had a lot of stories.

I'm not really a powerlifter though so I'm sure he could have torn my form apart, but I have mad respect for anyone that strong.

Hmm..were you with the guys from Halifax? Like Leland and them?

**Reach** · 07-9-2015, 09:21 AM

Re: Powerlifting / Strength Thread

Leland was there. All of those guys lift at my gym (SMU). I know Conner fairly well and uh, Chris C's girlfriend is friends with my girlfriend so I chat with them sometimes.

Wasnt' there for long though, I was on my way to NB.

**NorthStrong** · 07-9-2015, 09:31 AM

Re: Powerlifting / Strength Thread

Originally posted by Reach

Leland was there. All of those guys lift at my gym (SMU). I know Conner fairly well and uh, Chris C's girlfriend is friends with my girlfriend so I chat with them sometimes.

Wasnt' there for long though, I was on my way to NB.

Ah kk yeah I ended up chatting with Leland quite a bit at this past meet (june), but don't really know any of the other guys. Strong fellas though. I think Leland totaled 1718.

Powerlifting / Strength Thread

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