A cry for help... and my powerlifting log

[slyfox115]

600 pound deadlift from this morning.

I know the bar drifts too far away from my body. I’m trying to work on that. I think my hips shoot up too quick too.

Any other tips or pointers?

Nice Pull! Couple of cues that I use myself that might help you:

1) Contract your lats as hard as you can or "put your shoulders in your pockets" before you initiate the lift. This will help in keeping the ass down and not rounding your back.

2) Your arms should be completely straight and not have any slack when you start the pull. You risk a bicep tear with that heavy slag you are slinging. A lot of the grip and rip pullers start the lift when there is still slack in their arms and that really reduces the load then can get off the ground. Lock those meat hooks up!

3) SQUEEZE the bar as hard as you can. When I do this my lats contract hard and arms automatically straighten out but I remember hearing this from Dave Tate and it's an easy cue that fixes a lot of technique issues.

 

[Oldschool]

@Perrin Aybara has done a great job of keeping the powerlifting forum alive. That effort is paying of with a lot of good activity here recently.

I figured I’d jump on board too. I’m not too proud to not ask for a little help along the way. I’m 44 years old, 6’2” and around 273 pounds right now. I’ve been training for the past ten years, using it at first as a positive distraction to get myself sober after years of alcohol abuse.

Lol, I actually started with P90x and a treadmill in the basement but then quickly gravitated to more powerlifting training. I like chasing the numbers. Set a goal, meet it and set the next goal 50 pounds heavier. Attaining those goals leaves me with a feeling of euphoria and then it’s back to work getting the next one.

I’m going to post some training log stuff here eventually, probably the beginning of November. I just finished an 8 week short-ester cycle so there’s not much exciting going on right now.

But in the meantime, I’m going to post a couple videos for the experts to critique. I got thick skin so don’t hold back. I want to get better so I welcome all feedback.

How in the world did I miss this? Get you some BBBG!

 

[BigBaldBeardGuy]

Little update:

Focusing on benchpress for the time being, still doing deadlifts too but squats are on the back burner.

Been doing Smolov Jr (modified and dragged out so it’s only 3 times a week instead of 4 times) at the end of 2nd week here.

Tonight’s workout was simple:

15 min warmup on the aerodyne
10 x 3 bench with 345 lbs

Done

 

[Perrin Aybara]

How was that 10x3? Struggle or pretty smooth? 335lbs was as far as I made it for 10x3 and I barely got through it.

 

[BigBaldBeardGuy]

How was that 10x3? Struggle or pretty smooth? 335lbs was as far as I made it for 10x3 and I barely got through it.

Smooth thru to my 8th set. That was grindy and then set 9 and 10 my ass was coming up on the 3rd reps.

The biggest thing I found was scheduling it out so there’s no back to back days. The Smolov Jr plan is set up for failure having 4 days a week. No way. I do it Sunday Wednesday and Friday and I can actually get thru it over 4 weeks.

 

[Oldschool]

Little update:

Focusing on benchpress for the time being, still doing deadlifts too but squats are on the back burner.

Been doing Smolov Jr (modified and dragged out so it’s only 3 times a week instead of 4 times) at the end of 2nd week here.

Tonight’s workout was simple:

15 min warmup on the aerodyne
10 x 3 bench with 345 lbs

Done

Nice work.

 

[Perrin Aybara]

I did the first two days back to back since they're lighter and then a day between the last two. Saturday, Sunday, Tuesday, Thursday. I think doing low bar along with it hurt me the most. Gonna run it again next year with SSB or front squat. With high frequency stuff it's when you start having the grinding sets is when you start having problems in my experience. RPE 8 sets you can get away with a lot more of. For me anyway.

 

[BigBaldBeardGuy]

Continuing with Smolov Jr Bench

Boring....

6 x 6 with 295 lbs

Did 15 mins on the Aerodyne to warm up
And hopped back on for 15 mins after to justify dragging the fucking thing inside to keep the cold garage air from blowing on me.

 

[BigBaldBeardGuy]

More Smolov Jr for Bench

7 x 5 310 lbs

The weight moved really well. I’ve been happy with bench.

I did deadlifts yesterday but it sucked. Felt weak as shit for some reason. Not happy at all.

 

[BigBaldBeardGuy]

Smolov Jr. Bench

Tonight was

8x4 with 330 lbs.

everything moved smoothly. the elbows are getting a little tight. definitely wouldn’t be able to squat and do this at the same time.

 

[Btcowboy]

Smolov Jr. Bench

Tonight was

8x4 with 330 lbs.

everything moved smoothly. the elbows are getting a little tight. definitely wouldn’t be able to squat and do this at the same time.

I am dreaming of those numbers.

 

[Perrin Aybara]

Smolov Jr. Bench

Tonight was

8x4 with 330 lbs.

everything moved smoothly. the elbows are getting a little tight. definitely wouldn’t be able to squat and do this at the same time.

I think that's what really hurt me was doing low bar with it. Next time will be SSB, high bar, or front squat.

I am dreaming of those numbers.

In the immortal words of Shia LaBeouf.

I remember when I'd just gotten started a guy came in my gym I'd never seen and never saw again and he pulled 635lbs for 2-3 reps. At the time it was beyond imagining ever surpassing that, let alone even getting close. Even 1lb a week of progress over the long term equals huge lifts years from now. All you gotta do is stick with it and not get injured too bad.

 

[BigBaldBeardGuy]

I am dreaming of those numbers.

That’s the problem. It’s an addiction. You get to a point or hit a goal, you enjoy it for about half a day and then you set the next goal even higher. Always need more to feel good!

 

[BigBaldBeardGuy]

I think that's what really hurt me was doing low bar with it. Next time will be SSB, high bar, or front squat.

That’s definitely it. My elbows always feel it first. Like you rack it and you can’t take your hands off the bar without your elbows feeling like they’ll explode. You can only push through that pain for a couple weeks before it simply stops being fun at all. Wrist wraps help. Using elbow sleeves help during training too. And doing bench only 3 days a week was the biggest thing for my elbows.

 

[Perrin Aybara]

That’s definitely it. My elbows always feel it first. Like you rack it and you can’t take your hands off the bar without your elbows feeling like they’ll explode. You can only push through that pain for a couple weeks before it simply stops being fun at all. Wrist wraps help. Using elbow sleeves help during training too. And doing bench only 3 days a week was the biggest thing for my elbows.

I've had that thing where I couldn't let go of the bar before, too. Like literally takes 10 seconds to release the bar. Shaky hands, elbows felt like noodles. Makes training miserable.

 

[Btcowboy]

View attachment 122500

In the immortal words of Shia LaBeouf.

I remember when I'd just gotten started a guy came in my gym I'd never seen and never saw again and he pulled 635lbs for 2-3 reps. At the time it was beyond imagining ever surpassing that, let alone even getting close. Even 1lb a week of progress over the long term equals huge lifts years from now. All you gotta do is stick with it and not get injured too bad.

Agree 100%, every pound is a win.

 

[Oldschool]

Even 1lb a week of progress over the long term equals huge lifts years from now. All you gotta do is stick with it and not get injured too bad.

Words of Wisdom!

 

[johntt44]

Little update:

Focusing on benchpress for the time being, still doing deadlifts too but squats are on the back burner.

Been doing Smolov Jr (modified and dragged out so it’s only 3 times a week instead of 4 times) at the end of 2nd week here.

Tonight’s workout was simple:

15 min warmup on the aerodyne
10 x 3 bench with 345 lbs

Done

I did smolov jr 3 times. The first time I did it 3 days a week as a natural. It worked just as well as the 4 days.

 

[johntt44]

I think that's what really hurt me was doing low bar with it. Next time will be SSB, high bar, or front squat.



View attachment 122500

In the immortal words of Shia LaBeouf.

I remember when I'd just gotten started a guy came in my gym I'd never seen and never saw again and he pulled 635lbs for 2-3 reps. At the time it was beyond imagining ever surpassing that, let alone even getting close. Even 1lb a week of progress over the long term equals huge lifts years from now. All you gotta do is stick with it and not get injured too bad.

I used to keep detailed logs when I was younger but as I got older I just remembered that 1 extra rep or extra 5lbs and went off that. Each workout something went up, got a little stronger.

 

[Btcowboy]

I did smolov jr 3 times. The first time I did it 3 days a week as a natural. It worked just as well as the 4 days.

Not sure my comment fits here but thought I would share it. My weak link is my bench right now. I am not running smolov but since tweaking my knee, instead of doing squat intensity followed by bench volume I switched it around to bench intensity and squat volume. So I bench heavy 1x 1 week and 2x the next week. So far helping my numbers slowly climb while resting my knee.