Meso Powerlifting Corner

[Perrin Aybara]

Where do you all get your chalk? I was paying like $5 a block at Dick's Sporting Goods and I found out hiking and outdoors places sold the same kind of chalk for rock climbing and it's only a dollar or two a block. Can't even tell any difference in it.

 

[insertnamehere]

How often should you test your 1rm? I might have underestimated my deadlift max. I put down 405 and did the 85% of that on the 5+ and it wasn't too bad. I try to get the form down as best I can but its hard when you can't see yourself.

Testing your 1rm can be done to test the effectiveness of a program. You would have a deload week (two weeks depending on your strength level) upon ending the program and then have a mock meet to test all your lifts. This method is more applicable to a peaking program but can be used to gauge any strength oriented program.

And please note, that you don't have to do a 1rm to test your strength. Doing a 3rm or even a 5rm is a good indicator of your 1rm. Additionally, if you're able to more weight than before with the same reps and sets or more reps and sets with the same weight, you've gotten stronger. Point is, there's more ways than 1rm for quantifying your strength journey.

As far as questioning whether or not you underestimated your dl max; I would suggest to keep it right where it is for now. If you're unpracticed in this type of training and or the movement itself, don't be in a rush to find your limit, as it only increases the risk of ingraining bad habits and injury. Think more long term and you'll reap the rewards of strength and knowledge all while limiting your injuries to minor ones.

 

[bhog]

How often should you test your 1rm? I might have underestimated my deadlift max. I put down 405 and did the 85% of that on the 5+ and it wasn't too bad. I try to get the form down as best I can but its hard when you can't see yourself.

I'd re figure it to 70-75% bro you're going to be adding each week and making your reps and getting used to the program. On your + sets you'll make up for anything lost on the other sets.

 

[FeartheBeard]

@ROB581211 You're a man after my own heart. I like doing low bar with heels. Gets a little more oomph from the quads and makes breaking parallel easier.

For pain relief I like a nice epsom salt soak! Also, I take 10+ grams of fish oil daily which helps cut down the inflammation a wee bit.

 

[Perrin Aybara]

@ROB581211 You're a man after my own heart. I like doing low bar with heels. Gets a little more oomph from the quads and makes breaking parallel easier.

For pain relief I like a nice epsom salt soak! Also, I take 10+ grams of fish oil daily which helps cut down the inflammation a wee bit.

I only take 4 grams daily, might bump it up a little.

 

[FeartheBeard]

I know correlation doesn't equal causation, but I swear upping fish oil has made a difference. Ine big difference has been taking some with my post workout meal. I remember reading somewhere that the extra omega 3's with post workout protein helped with protein absorbtion/muscles taking in amino acids. But since I don't remember where I read ir or have a link to the study just take it as more broscience.

 

[ErikR]

Do you guys recomend knee support? My knees aren't the greatest. Especially squating in the bucket.

 

[ErikR]

Also maybe @Docd187123 can answer this since he had knowledge in both powerlifting and bodybuilding. This split is once a week. I'm used to training a body part once every 5 days. I feel a week is more then I need to recover. In this case should I add more volume to my sessions? And hit the muscle as hard as I can?

 

[bhog]

Also maybe @Docd187123 can answer this since he had knowledge in both powerlifting and bodybuilding. This split is once a week. I'm used to training a body part once every 5 days. I feel a week is more then I need to recover. In this case should I add more volume to my sessions? And hit the muscle as hard as I can?

Go 2 days on 1 day off. After a bit maybe add in some other work. I do dips, curls, db rows, db pullovers , incline flys, shrugs.

 

[Masters Power]

Also maybe @Docd187123 can answer this since he had knowledge in both powerlifting and bodybuilding. This split is once a week. I'm used to training a body part once every 5 days. I feel a week is more then I need to recover. In this case should I add more volume to my sessions? And hit the muscle as hard as I can?

Too many guys try to change the programming around to find some mix between bodybuilding and powerlifting when they first switch over. This usually leads to abandoning whatever program they have selected pretty quickly and trying something else when they aren't satisfied with their strength gains.

Pick a program you like, whether it be 5-3-1 or something different, and commit to it.

As far as knee support get some knee sleeves. SBD's are my preference but there are several good choices which will keep your knees warm and give you some support when squatting.

 

[ErikR]

Too many guys try to change the programming around to find some mix between bodybuilding and powerlifting when they first switch over. This usually leads to abandoning whatever program they have selected pretty quickly and trying something else when they aren't satisfied with their strength gains.

Pick a program you like, whether it be 5-3-1 or something different, and commit to it.

As far as knee support get some knee sleeves. SBD's are my preference but there are several good choices which will keep your knees warm and give you some support when squatting.

Your right. I will do it the way it's layed out.

 

[ROB581211]

Too many guys try to change the programming around to find some mix between bodybuilding and powerlifting when they first switch over. This usually leads to abandoning whatever program they have selected pretty quickly and trying something else when they aren't satisfied with their strength gains.

Pick a program you like, whether it be 5-3-1 or something different, and commit to it.

As far as knee support get some knee sleeves. SBD's are my preference but there are several good choices which will keep your knees warm and give you some support when squatting.

Picking a program and sticking is the key. I have stuck to sheiko program for 2 weeks non stop now and glad i did it. Yea I add some small stuff on in between day but nothin crazy

 

[jaymaximus]

Also maybe @Docd187123 can answer this since he had knowledge in both powerlifting and bodybuilding. This split is once a week. I'm used to training a body part once every 5 days. I feel a week is more then I need to recover. In this case should I add more volume to my sessions? And hit the muscle as hard as I can?

Too many guys try to change the programming around to find some mix between bodybuilding and powerlifting when they first switch over. This usually leads to abandoning whatever program they have selected pretty quickly and trying something else when they aren't satisfied with their strength gains.

Pick a program you like, whether it be 5-3-1 or something different, and commit to it.

As far as knee support get some knee sleeves. SBD's are my preference but there are several good choices which will keep your knees warm and give you some support when squatting.

Picking a program and sticking is the key. I have stuck to sheiko program for 2 weeks non stop now and glad i did it. Yea I add some small stuff on in between day but nothin crazy

All of ^^^ That

Plus remember youre just starting off. The weight is lower and you are recovering easier. It will not always be that way.

 

[Docd187123]

All of ^^^ That

Plus remember youre just starting off. The weight is lower and you are recovering easier. It will not always be that way.

Overtraining should rarely ever be an issue with 5/3/1 even as you progress. Not saying the workouts will be easy just that recovery shouldn't be an issue unless something major is happening.

The frequency and total volume is relatively low IMO on the main lifts. Yes it auto regulates a bit with the AMRAP sets but that's only your final set of the day. You're also only doing each big lift once a week which is not optimal IMO.

Mainly though, the program is based off 90% of your true 1RM. So the percentages you see listed in the program are misleading. When the program says 95% it really means 95% of 90% of your 1RM which turns out to be 85.5%. In 4wks of training you spend one week training at 85% and that's it. For powerlifting or aggressive strength training this just isn't optimal. You need to better train the CNS with more time spent between 80-90% but also 90%+.

My $.02

 

[RodgerThat]

I leave meso for 10 hours and come back to 60 unreads on this thread and 35 alerts guess I'm never logging off again lol.

As ft someone who asked about nagging pain, depends where it is. I use KT tape to help my muscle release tension, a electronic pulse messages for spasms, ibeprohin for swelling issue and compression cuffs and bands during workout for tendons and ligaments.

For picking a program to do remember your just starting and the guys that develop those programs have years on years of experience so listen to that experience.

For knee issues pick up knee sleeves to keep the fluid in your knees warm and lubricated, I'm also a huge fan of SBD.

Music k listen to for every pr is radioactive by awollnation there's a point in the song where he takes a deep breath in and I do as well and then lift. Usually I listen to country for cardio and rap and motivational speeches when I lift.

I may h e forgotten some things but It's moving so fast can't fault me hopefully

 

[jaymaximus]

As for my PR music. Its between 3 songs I have to have on.

RG by Mystikal
Get it on the Floor by DMX
Numb/Encore by Jay-Z & Linkin Park

 

[RodgerThat]

As for my PR music. Its between 3 songs I have to have on.

RG by Mystikal
Get it on the Floor by DMX
Numb/Encore by Jay-Z & Linkin Park

No way we us to be song buddy's numb/encore was my first pr song!

 

[turcao]

Also maybe @Docd187123 can answer this since he had knowledge in both powerlifting and bodybuilding. This split is once a week. I'm used to training a body part once every 5 days. I feel a week is more then I need to recover. In this case should I add more volume to my sessions? And hit the muscle as hard as I can?

If you use the Boring But Big template you will bench, OHP, squat & deadlift 2x per week. One session will be the 5/3/1 rep scheme and the other is a "hypertrophy" style workout with 5 x 10 @ 50-60% of TM. This may get you a little more of the volume you want, you'll also do 5 x 10 reps of a pulling movement on upper body days (bench & press day)

 

[jaymaximus]

So I did DLs today.

Couple things. Tried Sumo for the 1st time. I really liked it. I had to switch to conventional when they weight got up, but im gonna keep using it.

Wore my chucks for the first time. Took em off. Socks is 100Xs more comfortable.

Oh yeah. Set a PR....FINALLY got 400! Felt like I had 5-10 more lbs in me easy, but I like to finish on a high note so I let it be. I really think the shoes (or lack of shoes) have made a HUGE difference.

I really didnt think it was that big a deal, but I implore anyone just getting started or who hasnt made a switch to look at whats on your feet during DLs (and squats).

 

[Docd187123]

Nice job on the PR Jay