The Official Powerlifting and Strongman Family Appreciation thread: Part XVI

[thom2355]

Sorry for wall of text, just been really geared up to get my numbers up and to have this scht happen is just so annoying.

Welcome to training....sh*t doesn't always go according to plan. The key to getting stronger is developing a good plan, being consistent with it and paying attention throughout training to be able to modify it as you go. Sh*t will pop up everywhere and you need to be ready to react/revise. Any option you provided will work alright. If it doesn't, try another one.

[Railingz]

If you're struggling to hit your numbers after one month, you started with your training maxes too high. Lower your training max, hit your numbers, and if you're feeling good that day, hit some joker sets.

I've been on the program with these recent numbers for 4 months now so figured I'd carry on with the numbers but it's destroyed me! I don't know if it was the extra heavy single or the fact I changed my accessory stuff to compliment my movements. Before I'd do bench then just finish of chest etc, but took advice from the book and have done a back push and pull exercise to compliment/strengthen areas for the big lift. Like doing lunges and GHR after deadlifts is something I've never done so have done excercies for legs twice a week where as I've only ever done them once. I did keep weight low and focused on the movements rather than the weight and they have been fairly stress free.

Defiantly think I need to reset my numbers though!

It'll be alright bro, any of those options you laid out will work.

hehehe

Just got to decide what's best now then I guess. I have recently began to develop some niggling pains in what seems all over so think a week off will be best bet. Would lowering my calories by 200-300 a day be good protocol if I'm not training for a week?

Going to youtube some good mobility drills and give my foam roller some loving too I think!

Welcome to training....sh*t doesn't always go according to plan. The key to getting stronger is developing a good plan, being consistent with it and paying attention throughout training to be able to modify it as you go. Sh*t will pop up everywhere and you need to be ready to react/revise. Any option you provided will work alright. If it doesn't, try another one.

Cheers dude, I know. I tend to over analyze things a lot which never helps brain always playing tricks with moi.


On a more lighter note, just had some amazing rump steak. I've been eating steak at least twice a week for the past couple months now. Can only imagine the amount of undigested meat inside me lol.

[arn710]

Well....you see....I would be willing to bet that your cheat meal was a replacement meal of what you normally eat. A lot of people who eat a lot of "dirty" food and lose weight are doing so because they ate less overall that day either in anticipation of a large meal or from discomfort afterwards. Another reason is hydration. Some will drink less as their stomach is so full. If ate at night, a lot of food at once can cause major sweating while sleeping (at least in my case)....so you can dehydrate quite a bit. Lastly, introducing different foods into your diet (especially "dirty" foods) can lead to stomach issues that can dehydrate and/or free some stuff up....sometimes this has the opposite effect.

So, depending on what else you do during this cheat meal and during the entire day will depend on your weight when you wake up. I have had it both ways before.

Interesting. I was about 1600 cals over my cut cals on Sunday.

The +5lbs could have been the 10g+ of sodium I ate too

[308smk]

how far we talking about coming in? some inward movement is inevitable and needed to provide knee extension to come out of the hole.

Since the problem goes away in single ply I'd say its a hip extension issue, can be glutes can be hamstring pulling harder at the knee than the hip, could be hip flexors and extensors. Stabilization of knees is in the complex interplay between your hip extensors, glutes, hamstrings and even rate of knee extension by the quad.

Quite a bit of inward knee movement, and its directly affected by the bar weight. Anything under 455 is usually fine, its when I get around 500 and above it becomes an issue. Not a problem regardless of weight in the suit.

That's what I was wondering. I thought for awhile it was weak quads but knee wraps didn't really help, the suit however totally fixed it. So now I think its a hip weakness/instability.

Any kind of simple tests to see what it might be? It gets worse the deeper the squat is. Knees also shoot back first and hips rise before torso when the weight gets heavy.

Do you sit a lot? Could be causing tightness in glute medius and TFL which is causing the problem.

Not alot tbh, and it happens even when home on the farm and I'm climbing around constantly in, out, and around machinery all day servicing. I will try stretch those out and see if it helps however.

[arian11]

Quite a bit of inward knee movement, and its directly affected by the bar weight. Anything under 455 is usually fine, its when I get around 500 and above it becomes an issue. Not a problem regardless of weight in the suit.

That's what I was wondering. I thought for awhile it was weak quads but knee wraps didn't really help, the suit however totally fixed it. So now I think its a hip weakness/instability.

Any kind of simple tests to see what it might be? It gets worse the deeper the squat is. Knees also shoot back first and hips rise before torso when the weight gets heavy.



Not alot tbh, and it happens even when home on the farm and I'm climbing around constantly in, out, and around machinery all day servicing. I will try stretch those out and see if it helps however.

It could be a quad weakness from the way you are describing. Obviously we don't have all the info and you are giving it to us in pieces but here are my thoughts:

"Knees shoot back first and hips rise before torso when weight gets heavy"
So what happens at the knee and hip joint when this occurs? At the knee joint, the moment arm between the bar and the knee shortens. In addition, the angle of the knee joint increases, i.e. knee joint opens. At the hip joint, the moment arm between the bar and the hip lengthens. In addition, the angle of the hip joint decreases, i.e. hip joint closes. When the moment arm between a joint and the bar decreases, that joint has to do less work. Also, when a joint is more open, it has more of a mechanical advantage. So if someone's quads are weak, they won't be able to produce enough force, at a particular weight, to overcome the moment force in such a closed angle. So shooting the knees back puts the quads in a stronger position and have to do less overall work. In turn, the hips are put in a weaker position and have to do more overall work.

"It gets worse the deeper the squat is"
This would continue with the previous idea that putting the knee in a more closed angle means more work the quad has to do in more of a mechanically disadvantageous position. So you try to help the quads out by shooting your knees back and making your hips do more work.

"The suit totally fixed it"
While initially you may think that since the suit fixed the problem, then hip extension is the issue. But we have to remember that squatting raw is a bit different than squatting in a suit. It's possible that you sit back more in the suit since you are loading it up. Thus when you squat in a suit, your knee joint is more open and the moment arm is much shorter than when you squat raw. So your suited squat takes away the issue you have by putting your quads in a more mechanical advantage.

Once again, could be wrong since I haven't seen any videos of you squatting or know all the variables. Just a guess based on the info you have provided.

[isaku900]

It could be a quad weakness from the way you are describing. Obviously we don't have all the info and you are giving it to us in pieces but here are my thoughts:
Once again, could be wrong since I haven't seen any videos of you squatting or know all the variables. Just a guess based on the info you have provided.

agree with this line of thinking and possible issues.

[SPFjudge]

Quite a bit of inward knee movement, and its directly affected by the bar weight. Anything under 455 is usually fine, its when I get around 500 and above it becomes an issue. Not a problem regardless of weight in the suit.

That's what I was wondering. I thought for awhile it was weak quads but knee wraps didn't really help, the suit however totally fixed it. So now I think its a hip weakness/instability.

Any kind of simple tests to see what it might be? It gets worse the deeper the squat is. Knees also shoot back first and hips rise before torso when the weight gets heavy.



Not alot tbh, and it happens even when home on the farm and I'm climbing around constantly in, out, and around machinery all day servicing. I will try stretch those out and see if it helps however.

I think its you over analyzing it just like everything you post is over analyzed. Just squat and push your knees out. If they come in; you didn't push out hard enough.

[isaku900]

I think its you over analyzing it just like everything you post is over analyzed.

./plsection

[arn710]

Greek yogurt + protein powder + peanut butter + cinnamon + 2 packets of stevia + a little milk to thin if need be = awesomesauce.

I bet it would be like ice cream if you froze it. I can't help but eat it though

[whitessp]

If i stab myself with my girlfriends epipen and then go lift, will I get a PR?

pls resond

[JohnnyRingo350]

If i stab myself with my girlfriends epipen and then go lift, will I get a PR?

pls resond

....depends......what wrist wraps you use?

[jsullivan93]

Greek yogurt + protein powder + peanut butter + cinnamon + 2 packets of stevia + a little milk to thin if need be = awesomesauce.

I bet it would be like ice cream if you froze it. I can't help but eat it though

add xanthan gum and freeze it for 15 minutes. Trust me.




the poops are not fun tho




In other news, I am working 14 hours today, benched, was in class for 3, have physics homework to do, and an exam on thursday as well as friday. School sucks, work sucks, everything sucks.

[isaku900]

If i stab myself with my girlfriends epipen and then go lift, will I get a PR?

pls resond

....depends......what wrist wraps you use?

are you doing daily training? you should up your frequency of epipen usage.

[whitessp]

Will have her epipen me before every rep. BRB.

[xRequiem]

any cutting advice when you already have a low bf %?

been wanting to start training for ninja warrior in conjunction with powerlifting. but ive always shrugged the idea since im too heavy to be very competitive. so ive decided to cut from 200 @ 14-16% bf TOOOO 170lbs and compete as a 165. this is still very heavy in ninja warrior standards but I refuse to go any lower. this whole cutting process is going to take me around 2 years. reason is I have no ****ing way to devote enough time to actually compete in ninja warrior until I finish school since competeing as an amateur requires a 5 days camp out waiting line and I dont have time for that.

[kmc06005]

Has anyone ever done smolov for the three main lifts simultaneously?

I'm hoping for a 2500-2600 total by the end of next year.

Obviously I'll be taking out any rest days for maximum gains.

[arn710]

Has anyone ever done smolov for the three main lifts simultaneously?

I'm hoping for a 2500-2600 total by the end of next year.

Obviously I'll be taking out any rest days for maximum gains.

Only possible way to do it realistically

[kmc06005]

Only possible way to do it realistically

[imghttp://i.imgur.com/1zyGb.jpg[/img]

It's all so clear to me now...

[kmc06005]

any cutting advice when you already have a low bf %?

been wanting to start training for ninja warrior in conjunction with powerlifting. but ive always shrugged the idea since im too heavy to be very competitive. so ive decided to cut from 200 @ 14-16% bf TOOOO 170lbs

I thought you were going to chase a WR squat? Being on a caloric deficit for 2 years does not suggest that.

[izzygrant]

Quite a bit of inward knee movement, and its directly affected by the bar weight. Anything under 455 is usually fine, its when I get around 500 and above it becomes an issue. Not a problem regardless of weight in the suit.

That's what I was wondering. I thought for awhile it was weak quads but knee wraps didn't really help, the suit however totally fixed it. So now I think its a hip weakness/instability.

Any kind of simple tests to see what it might be? It gets worse the deeper the squat is. Knees also shoot back first and hips rise before torso when the weight gets heavy.

I have very similar issues. in my own case I think it's a glute med/min weakness, plus an upper back weakness that lets the weight come a little forward in the hole when it's heavy and then I have to fight it back over midfoot, leading to the movement pattern you described. quick test for glute med/min weakness: side plank on forearm, try to lift and lower your top leg ~5 times. or 1-leg box squat below parallel. n=1 /overanalysis

Greek yogurt + protein powder + peanut butter + cinnamon + 2 packets of stevia + a little milk to thin if need be = awesomesauce.

I bet it would be like ice cream if you froze it. I can't help but eat it though

add coconut oil. so amazing.

any cutting advice when you already have a low bf %?

14-16% is low body fat?

sure... for a female

[j2nicee]

Meet is less than 8 weeks away, to cut or not to cut that is the question.

[darren.dugan]

any cutting advice when you already have a low bf %?

been wanting to start training for ninja warrior in conjunction with powerlifting. but ive always shrugged the idea since im too heavy to be very competitive. so ive decided to cut from 200 @ 14-16% bf TOOOO 170lbs and compete as a 165. this is still very heavy in ninja warrior standards but I refuse to go any lower. this whole cutting process is going to take me around 2 years. reason is I have no ****ing way to devote enough time to actually compete in ninja warrior until I finish school since competeing as an amateur requires a 5 days camp out waiting line and I dont have time for that.

[JohnnyRingo350]

Meet is less than 8 weeks away, to cut or not to cut that is the question.

Mine is 7 weeks away and I decided to cut......I already am regret

[darren.dugan]

Mine is 7 weeks away and I decided to cut......I already am regret

Cutting at 6' from 210? Wha? Why the **** is everyone itt trying to be a skinny bish now?

[JohnnyRingo350]

Cutting at 6' from 210? Wha? Why the **** is everyone itt trying to be a skinny bish now?

I've gained almost 55 pounds and am covered in stretch marks from the past year. I just want a better wilks.

[jsullivan93]

I've gained almost 55 pounds and am covered in stretch marks from the past year. I just want a better wilks.

People won't ask you about your wilks, they're going to ask you how much you lifted.


just saiyan

[JohnnyRingo350]

People won't ask you about your wilks, they're going to ask you how much you lifted.


just saiyan

lol like I give 2 slimy ****s about what people will ask me. I'm doing this for ME brah!

[xRequiem]

I thought you were going to chase a WR squat? Being on a caloric deficit for 2 years does not suggest that.

why a deficit? why not 700 @ 165 tho?

14-16% is low body fat?

sure... for a female

i dont feel very fat at a 14-16% tho

vocabproject 003.jpg

[darren.dugan]

I've gained almost 55 pounds and am covered in stretch marks from the past year. I just want a better wilks.

So you're 265 now, or you were 155?

[jsullivan93]

lol like I give 2 slimy ****s about what people will ask me. I'm doing this for ME brah!

on spread damn it