Mine is because I'm an actual idiot.
Heavy Olympic bar curls at 155, and I was doing it the day after DL on my schedule.
I reset my training schedule... but still hurts like hell, slowly getting better
MESO-Rx
Anabolic Steroids
City of Grit's first go at powerlifting
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Mine is because I'm an actual idiot.
Heavy Olympic bar curls at 155, and I was doing it the day after DL on my schedule.
I reset my training schedule... but still hurts like hell, slowly getting better
Thank you, you guys! I have been low bar squatting for quite a while so I'l switch to high bar. Do you notice a significant difference in the amount of weight you're able to squat? And as far as wrist wraps, age there different sizes and are they allowed in competition?
My workout last night
Competition bench
275 lbs 4 × 3 (this is what hurt, it was supposed to be 5 sets. I couldn't do it, my arms hurt)
Tricep pressdowns
70 lbs 3 × 10 (this hurt too)
Hanging leg raises
5 × 9
Competition bench
275 lbs 4 × 3 (this is what hurt, it was supposed to be 5 sets. I couldn't do it, my arms hurt)
Tricep pressdowns
70 lbs 3 × 10 (this hurt too)
Hanging leg raises
5 × 9
Personally, I squat the same amount HB compared to LB. so I’m not really one to ask about that—I know (most) people have more success with LB though.
mad far as wrist wraps, I believe that 60mm is the max? PA or Worf would know.
I want to make certain they're legal if I get used to using them lol
@Perrin Aybara, @Worf what wrist wraps would you guys recommend? I am looking at Elitefts right now. I want to make certain that they are legal in competition as well
My best high bar ever is 95% of my best low bar ever. But also my best low ever was probably RPE 9. So I'd say about 10% difference. Of course it's gonna be individual and where your weaknesses lie and how much you train each lift.
Wrist wraps are allowed in competition up to certain lengths. You'd have to check federation rulebooks for what those are. I have Titan Max RPM wrist wraps. I rarely use them though. Didn't use them in training at all last meet prep and forgot to use them on my first attempt, then remembered and used them on my last two.
Wrist wraps are allowed in competition up to certain lengths. You'd have to check federation rulebooks for what those are. I have Titan Max RPM wrist wraps. I rarely use them though. Didn't use them in training at all last meet prep and forgot to use them on my first attempt, then remembered and used them on my last two.
Worf
Member
Depends on the fed. USPA and USAPL allows up to 1m/39”. A bit excessive IMO 60cm/24” or 80cm/31” are good lengths. Basically the 80cm wraps give an extra revolution.USPA has an approved equipment list but pretty much every company worth a shit and a few that aren’t are on the list. USAPL has an equipment list with only a handful of manufacturers or it. SBD, Slingshot, Metal, Titan, Inzer, A7. The other smaller feds like RPS, SPF, APF, WPC, will allow anything 1m and less.
Personally I have The 60cm eliteFTS Jupiter’s. I’m very happy with them. I could definitely see myself upgrading to something more stiff if I can manage to improve my squats and bench. They are a great combo of stiff and stretch. Elite has several other wraps in all sizes and stiffness or stretching. Depends on your squat grip you might want to go with something a bit more stiff to support that wrist. Sbd makes some pretty good wrist wraps in Flexible or stiff with various lengths. Slingshot gangster wraps get some pretty good feedback but I think they only come in 1m. Pioneer also has some good stuff on the market. Pretty much have everything APT had with some differences. They took all the design stuff from APT when they went out of business. For what it’s worth most guys at my gym are wearing some versions of Elite FTS, Gangsta Wraps or SBD’s. I think a good first wrap is the elite FTS Normals or Pioneer Enforcers
Worf
Member
I low bar squat about 10% than high bar and low bar keeps my knees from hurting
Deadlift
415 lbs. 1 × 1
375 lbs. 4 × 3
Split squats
105 lbs. 2 × 8
Good mornings
95 lbs. 3 × 10
415 lbs. 1 × 1
375 lbs. 4 × 3
Split squats
105 lbs. 2 × 8
Good mornings
95 lbs. 3 × 10
KL8209
Member
Following along. Keep going bro!
Worf
Member
Correction, the Mark Bell Gangsta Wraps are available in 20” and 36”
Thanks for following bro!! Always good to have another brother on board!
I've been watching some John Haack videos.. I'm interested in trying DUP. Have any of you guys tried it?
I did this template described in this reddit thread below for my first cycle. I logged it in my first training log here as well.
Code:
https://amp.reddit.com/r/powerlifting/comments/2s8pk0/dr_mike_zourdos_explains_the_theory_behind_daily/Did you get good results from it?
I'm sure part of it was first cycle gains, but I was happy with the results. Squat went from 455x1 in wraps to 500x1 in wraps, bench went from 335x1 to 370x1, and deadlift went from 555x1 conventional to 600x1 sumo.
Those are pretty damn good numbers! Reading some Haack interviews, he said most beginning powerlifters max out too much and miss reps in training. I was thinking about that and looked up a DUP template. It has the big 3 every workout but at different intensities..so only one of them is for strength each week. The 4th day is for accessory work strictly. I'm intrigued with the idea of doing all 3 lifts 3 times a week. I definitely feel like I could squat more and I feel like I haven't been deadlifting enough
I want my raw deadlift in the 500's within the next few months...is that possible?
Yes, maxing too much is definitely counterproductive. Need lots of practice with smooth and fast reps to perfect your form. Plus can't get enough volume in with really heavy weight and higher risk of injury.
Absolutely. I pulled 405lbs the first time in December 2013 and 500lbs the first time six months later in June 2014.
