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Meso Powerlifting Corner

Ridethelightningbarefoot said:
Wondering how you program accessories and assistence lifts. What is most optimal? Programming them along side main lifts or subbing the main lifts for a period of time?
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Lately I'm working long hours, so I've been programming an extra hour of sleep and mostly skipping accessories and that's proving to be the right move.

Normally I analyze videos of my lifts over and over and over and try to diagnose weak points and I choose accessories based on that. I'd say you can't go wrong hitting upper back every time you're in the gym. Other than that depends what you need. I do prefer higher reps with most accessories, 10-30 rep range generally.
 
Worf said:
I think it really depends on the individual, their level of training and where they are in relation to their next contest. If they are using an assistant lift to improve a weakness then typically after the comp lift. There’s many different strategies however, partial ROM variants, overload, under loading etc. if a trainee is fatigued from heavy sets of programmed over reach or just happened to go too hard the previous session. Then maybe a variation where maximal load is less than the comp lift is ideal first exercise. Maybe even using an alternative grip or bar, blocks etc to work around an injury or just to compensate for higher volume/frequency
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I did variations all week instead of mainlifts: front squat, larson press, sdl. I wonder if I could get away with alternating or if I should just try mixing it all together. I have literally only done sbd up until this point
 
Ridethelightningbarefoot said:
I did variations all week instead of mainlifts: front squat, larson press, sdl. I wonder if I could get away with alternating or if I should just try mixing it all together. I have literally only done sbd up until this point
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When’s your next meet? What’s your weight class, current weight and lifts? Where do you think you need improvement? If you’re a long way out from a meet and say you have a lower deadlift than your other lifts for your weight maybe you can work on that, block pulls, strap work, rev band, trap bar DL , etc. Or if your bench sucks maybe crank up the volume/frequency there. If you have a long time until you plan on competing and you want to put some size on your legs, then bro out on the high bar, SSB, and FS.
 
Worf said:
When’s your next meet? What’s your weight class, current weight and lifts? Where do you think you need improvement? If you’re a long way out from a meet and say you have a lower deadlift than your other lifts for your weight maybe you can work on that, block pulls, strap work, rev band, trap bar DL , etc. Or if your bench sucks maybe crank up the volume/frequency there. If you have a long time until you plan on competing and you want to put some size on your legs, then bro out on the high bar, SSB, and FS.
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Well im planning on doing a meet sometime this year, first one. So I have time. I will prob try for 220 class im 235 right now. I might do 240 if I can get stronger. I know they say you should just come as you are first meet but I wont feel comfortable doing that unless I know I put a considerable amount of effort into it. I havent tested maxes in about 6 mos. I mean my lifts kinda suck thats why I know I need to make changes. It just sucks cause I was stronger in my deadlift when I was natty
 
Ridethelightningbarefoot said:
Well im planning on doing a meet sometime this year, first one. So I have time. I will prob try for 220 class im 235 right now. I might do 240 if I can get stronger. I know they say you should just come as you are first meet but I wont feel comfortable doing that unless I know I put a considerable amount of effort into it. I havent tested maxes in about 6 mos. I mean my lifts kinda suck thats why I know I need to make changes. It just sucks cause I was stronger in my deadlift when I was natty
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Do it, I am doing my first meet in 5 months. Like you want to be in 100kg (220lb) class as well. My weight was 225 and cutting weight the first 8 weeks then 13 weeksprepping and bringing weight back up to 220, even though they say don't but feel I have the time on this one.
 
Ridethelightningbarefoot said:
I did variations all week instead of mainlifts: front squat, larson press, sdl. I wonder if I could get away with alternating or if I should just try mixing it all together. I have literally only done sbd up until this point
Click to expand...

How often you do comp lifts mainly depends on your efficiency at the particular lift and how far out from comp you are. The better you are at the lifts technically and the further out from a meet you are, the less you need to do them. The closer you are to a meet you should increase the frequency and specificity of your training. If you're technically inefficient yet at the lifts I would also do them regularly in the off season yet because the most gains you'll make is just getting really good at the lifts themselves by doing them over and over.
 
(Un)popular opinion inbound.
In regards to variant lifts and accommodations, bands , chains , blocks, partial ROM , exaggerated ROM , conjugate blah blah blah. I hear so many lifters say you need xyz amount of training age or have to be certain numbers before you start programming these sorts of things. Many of these guys doing bro lifting or even full blown bodybuilding for years before powerlifting. I am beginning to believe there’s nothing further from the truth( the exception being weak point training, and fun ). From training raw conjugate myself and training others with it and watching so many different level lifters where I’m at. I fully believe that conjugate is fucking awesome for beginners/early intermediate. Something like starting Strength or mad cow or whatever is a great primer. Can’t fuck up a guys squat form if he doesn’t know how to squat. Some guys just need to go up and down with a bar on their back. Same thing with bench and deads. I’m watching many guys progress with conjugate type training that are beginners and many (including myself) stall with it because their limits are technical. Many will not wrap their minds around tiny little foot position cues or where to put a thumb when they pull sumo so they don’t drag it up the leg... My friend has made huge progress in 6 month doing rev band SSB squats and 1 1/2 block TNG reps. I’d bet good money the limit for him going forward as he approaches intermediate level will be technical and not just following commands, I mean using the right technique for his body and mindset. He never would have got to where he’s at without the specialty bars and bodybuilding stuff after the main work. Anything will work for a beginner and all the variables eliminate weakness. No he did not get right under a bar. We tried that and he almost fell over. One of my training partners gave him a kettlebell and made him do gobblet squats for 2 weeks then I got him a pvc pipe and had him squat to a box for another 2 weeks. He probably would’ve been good to do some recreational loftier something on his own beforehand but we made it work.
 
So do you guys think powerlifting has genetic component like bb does? Like do you think eric lilliebridge could be the best light weight pl if he cut weight would he have a really high potential for strength or do you think that some people just have to be heavier to get the most out of their bodies?
 
Ridethelightningbarefoot said:
So do you guys think powerlifting has genetic component like bb does? Like do you think eric lilliebridge could be the best light weight pl if he cut weight would he have a really high potential for strength or do you think that some people just have to be heavier to get the most out of their bodies?
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I definitely think there’s some who are just “naturally “ strong as kids. Some of it probably comes from manual labor, early muscle and neural devlopme to. some of it comes from sheer size and the most interesting pre disposition of “natural“ strength is body proportion. Guys with short legs and long arms are amazing deadlifters. Guys who are short and wide tend to be good squatters and short arms and thicker upper bodies are better benchers. None of these are a substitute for work ethic or dedication, same as bodybuilding. The most successful are those who are naturally stronger early on, hard working, and dedicated who kick over the hurdles and learn the sport in and out. Also being able to handle the gear and those who are better responders to it are normally going to fare better than those who don’t at the highest level.
 
Worf said:
I definitely think there’s some who are just “naturally “ strong as kids. Some of it probably comes from manual labor, early muscle and neural devlopme to. some of it comes from sheer size and the most interesting pre disposition of “natural“ strength is body proportion. Guys with short legs and long arms are amazing deadlifters. Guys who are short and wide tend to be good squatters and short arms and thicker upper bodies are better benchers. None of these are a substitute for work ethic or dedication, same as bodybuilding. The most successful are those who are naturally stronger early on, hard working, and dedicated who kick over the hurdles and learn the sport in and out. Also being able to handle the gear and those who are better responders to it are normally going to fare better than those who don’t at the highest level.
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I see people like jamal browner and I think wow hes as strong as ronnie coleman was only ronnie was many times his size. Ben pollack is huge now but not that much different in strength from when he was powerlifting. I wonder if everyone has a predetermined weight class by genetics or do they choose based off of goals. Like some people try to go light in class and just get injured a lot and vice versa.
 
Ridethelightningbarefoot said:
Liiike this guy
www.instagram.com

King Of The Lifts on Instagram: "66 kg (145 lbs) lifter with a 290kg (640lbs) pull!! - Podcast up, link in bio! Powerlifting content daily! @kingofthelifts #KOTL #kingofthelifts - Reposted from @kinng_67 ⚠️⚠️ unofficial world record for uspa junior c

6,160 likes, 124 comments - kingofthelifts on January 14, 2021: "66 kg (145 lbs) lifter with a 290kg (640lbs) pull!! - Podcast up, link in bio! Powerlifting content daily! @kingofthelifts #KOTL #kingofthelifts - Reposted from @kinng_67 ⚠️⚠️ unofficial world record for uspa junior class 67.5kg...
www.instagram.com www.instagram.com
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That guy doesn’t even look like he lifts
 
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