Meso Powerlifting Corner

[Perrin Aybara]

Agree 100%. I missed the part that he was just starting in powerlifting. Doubles are good tool for later on down the line. I'm a believer in total lbs moved, so when you can get those doubles to an appreciable weight that brings your total weight moved up by a considerable percentage I think pulling some can really pack on strength.

Yeah, I figured you didn't realize that part. I know it from discussing it with him in another thread.

I'm a believer in total pounds moved as well. Even more so when you get more advanced on deadlift. It's a tricky beast to program with enough submaximal work to get the volume in and the right intensity.

I do like doubles leading into a meet, 5x2, 2x2 or just an all out 2RM or x2@RPE9. Trying to set PRs every week in the five and below range is beyond what I can do anymore. I actually really like AMRAPs in the 6-10 rep range in the off season. I see great gains from them and can progress them week after week without it kicking my ass like lower reps will.

 

[NovaFlex]

yeah i think i was going too heavy. DeadLifted yesterday for 4x8/10.. dropped the weight to 335 and busted it out nicely.. I could feel it more, but i didn't feel as taxed. probably didn't kill my cns the same way.

DL is really tricky totry and work with the right weight.

 

[NovaFlex]

squated today. 4x5 with 315, repped out my last set with 225x12. still looking @ PL routines to set one up.

 

[Dw725]

385 bench tonight guys , easy like Sunday morning. 405 should be no problem in a few more weeks.

 

[youngster]

I'm going into my first meet soonish and was wondering do you guys go in after a full week off or do you still go to the gym during the Deload week and go through the motions to keep your form fresh and it feel more natural?

 

[Perrin Aybara]

I'm going into my first meet soonish and was wondering do you guys go in after a full week off or do you still go to the gym during the Deload week and go through the motions to keep your form fresh and it feel more natural?

I go in and do 4x3 at like 50% on all three lifts a couple times during the week leading up to the meet.

 

[youngster]

I go in and do 4x3 at like 50% on all three lifts a couple times during the week leading up to the meet.

Thank you that's something I was thinking about. I just want it to feel natural when I'm in the meet and having some weight on my back during the week will make it not so much of a shock when I go for new PBs.

 

[RodgerThat]

Okay meso community help me out. I'm aiding someone in their switch from becoming a bikini competitor into a powerlifter (second time I'd done this now but the other person was easier to help) my problem is that she is 6' and roughly 140lb first powerlifting session together is in a few days I'll be getting her started on a starting strength program until she adapts then probably a 5/3/1. Questions as for body type, she has long legs so I'm assuming I should get her to pull sumo? Also go wide squat low bar? Or just let her do what feels natural and progress of that? First girl I helped had pretty equal proportions to my girlfriend at the time so was a breeze to help but never helped anyone so tall and I guess lanky? Any ideas on a better 2nd program for her to use? I think sheiko would be tootechniqual for her and she wants 3 days a week in the gym as she's going for her doctorate so can't do much more.

 

[weighted chinup]

Okay meso community help me out. I'm aiding someone in their switch from becoming a bikini competitor into a powerlifter (second time I'd done this now but the other person was easier to help) my problem is that she is 6' and roughly 140lb first powerlifting session together is in a few days I'll be getting her started on a starting strength program until she adapts then probably a 5/3/1. Questions as for body type, she has long legs so I'm assuming I should get her to pull sumo? Also go wide squat low bar? Or just let her do what feels natural and progress of that? First girl I helped had pretty equal proportions to my girlfriend at the time so was a breeze to help but never helped anyone so tall and I guess lanky? Any ideas on a better 2nd program for her to use? I think sheiko would be tootechniqual for her and she wants 3 days a week in the gym as she's going for her doctorate so can't do much more.

I can't advise on anything involving your athletes bio-mechanics, but I can advise on picking a good second program.

Since the first program you're going to put her on is linear progression (SS), run that until she is past the linear progression / beginner stage. Effectiveness of this program usually goes hand in hand with the athlete going up in scale weight though (I don't know if this applies to girls as well, so double check..) , if she wants to recomp or cut at the start she might see more success with different kinds of programming.

Second program can just be a linear periodization routine, doesn't have to be more complicated then that but depending on other factors she might have more success with other forms of programming.

But since I like keeping it simple, a good linear periodization routine would be a good choice for a second program. She might have more success with something that allows more flexibility / auto-regulation built in (flexible non linear periodization for example) since she will probably be busy with real life stuff, but for the purpose of keeping it simple, that is my recommendation. Do more complicated stuff if it's needed - if not, just keep it simple imo.

That being said though, DUP is my standard for anyone in the intermediate and advanced stage but that is because I train for bb'ing and I feel certain forms of periodization are better than others (surprising) for hypertrophy purposes.

If you're interested in a good DUP routine for PL (the article is centered around the big three) once she is past the beginner / linear progression stage, check out this article:

The Daily Undulating Periodization (DUP) Bible - JMax Fitness

A bit more 'advanced' than a linear approach, but I love it.

 

[RodgerThat]

I can't advise on anything involving your athletes bio-mechanics, but I can advise on picking a good second program.

Since the first program you're going to put her on is linear progression (SS), run that until she is past the linear progression / beginner stage. Effectiveness of this program usually goes hand in hand with the athlete going up in scale weight though (I don't know if this applies to girls as well, so double check..) , if she wants to recomp or cut at the start she might see more success with different kinds of programming.

Second program can just be a linear periodization routine, doesn't have to be more complicated then that but depending on other factors she might have more success with other forms of programming.

But since I like keeping it simple, a good linear periodization routine would be a good choice for a second program. She might have more success with something that allows more flexibility / auto-regulation built in (flexible non linear periodization for example) since she will probably be busy with real life stuff, but for the purpose of keeping it simple, that is my recommendation. Do more complicated stuff if it's needed - if not, just keep it simple imo.

That being said though, DUP is my standard for anyone in the intermediate and advanced stage but that is because I train for bb'ing and I feel certain forms of periodization are better than others (surprising) for hypertrophy purposes.

If you're interested in a good DUP routine for PL (the article is centered around the big three) once she is past the beginner / linear progression stage, check out this article:

The Daily Undulating Periodization (DUP) Bible - JMax Fitness

A bit more 'advanced' than a linear approach, but I love it.

Appreciate the advice and I'll give that a read once I'm home on my computer and not using a dinky cellphone. She defiantly doesn't need to cut or recomp any being a bikini competitor she's stayed fairly lean but hates the constant crash dieting for stage so wants something more healthy for her fitness. I don't know how a linear would work with females and weight gain that is an interesting point that I didn't think about.

 

[weighted chinup]

Appreciate the advice and I'll give that a read once I'm home on my computer and not using a dinky cellphone. She defiantly doesn't need to cut or recomp any being a bikini competitor she's stayed fairly lean but hates the constant crash dieting for stage so wants something more healthy for her fitness. I don't know how a linear would work with females and weight gain that is an interesting point that I didn't think about.

Doc can give you much better advice, I do know that stagnation on linear progression routines like starting strength has a lot to do with the athlete not going up in scale weight (assuming they are still able to make linear progression gains). If I remember correctly, it's an important part of the routines success that the lifter is growing regularly in scale weight. I would be interested in knowing if this holds true for girls too, I'm not certain, but figured it was worth mentioning. They can probably get by with much smaller increases in scale weight I figure...but that's just speculation.

 

[jaymaximus]

So Im finally starting to get my ducks in a row as far as a meet.

Im looking at one in about 60 days with USPA (I dont know if thats too much info to put on here). As far as I saw they are largely untested, and they just started testing but thats a separate division. Can anyone shed any light on this for me?

Edit: Im just wondering because if I did use AAS, i might want to be peaking on a huge cycle at the time...if...

 

[Perrin Aybara]

So Im finally starting to get my ducks in a row as far as a meet.

Im looking at one in about 60 days with USPA (I dont know if thats too much info to put on here). As far as I saw they are largely untested, and they just started testing but thats a separate division. Can anyone shed any light on this for me?

Edit: Im just wondering because if I did use AAS, i might want to be peaking on a huge cycle at the time...if...

The federation I compete has both tested and untested. You choose which one on your online entry form. I just briefly browsed that fed you mentioned and it seems they do tested and untested meets separately? Looks like most are untested except when specified, but I could be wrong. Which is pretty much what you just said. See if you can find an entry form as it should talk about drug testing.

 

[Perrin Aybara]

Also, @RodgerThat i second @weighted chinup on DUP. I loved it when I ran it and likely will run it again next cycle. It's what I've been recommending to people as well. Currently have my workout partner on the same template I used and he's doing great with it.

 

[Perrin Aybara]

One thing I don't like about that particular template is they program all three lifts the same. I don't think deadlift needs to have that frequency or the same volume as the other lifts. I also think bench would benefit from more volume through adding very close variations like close-grip or paused or whatever.

 

[jaymaximus]

The federation I compete has both tested and untested. You choose which one on your online entry form. I just briefly browsed that fed you mentioned and it seems they do tested and untested meets separately? Looks like most are untested except when specified, but I could be wrong. Which is pretty much what you just said. See if you can find an entry form as it should talk about drug testing.

Only thing the entry form had is raw, classic raw, and single ply. No mention of testing...
Ill assume that means its un-tested and hope for the best.

 

[Docd187123]

Doc can give you much better advice, I do know that stagnation on linear progression routines like starting strength has a lot to do with the athlete not going up in scale weight (assuming they are still able to make linear progression gains). If I remember correctly, it's an important part of the routines success that the lifter is growing regularly in scale weight. I would be interested in knowing if this holds true for girls too, I'm not certain, but figured it was worth mentioning. They can probably get by with much smaller increases in scale weight I figure...but that's just speculation.

You're basically right on the money. Linear progress goes hand in hand with gaining scale weight even for females. Females will also have to make slightly smaller weight increases from workout to workout due to the inherent neuromuscular inefficiency in heir physiology.

Roger/Bear: I can send you snapshots of Rippetoe's special populations section concerning women if you like or just copy and paste the text. Let me know

 

[insertnamehere]

Okay meso community help me out. I'm aiding someone in their switch from becoming a bikini competitor into a powerlifter (second time I'd done this now but the other person was easier to help) my problem is that she is 6' and roughly 140lb first powerlifting session together is in a few days I'll be getting her started on a starting strength program until she adapts then probably a 5/3/1. Questions as for body type, she has long legs so I'm assuming I should get her to pull sumo? Also go wide squat low bar? Or just let her do what feels natural and progress of that? First girl I helped had pretty equal proportions to my girlfriend at the time so was a breeze to help but never helped anyone so tall and I guess lanky? Any ideas on a better 2nd program for her to use? I think sheiko would be tootechniqual for her and she wants 3 days a week in the gym as she's going for her doctorate so can't do much more.

IME, body type does not always predict what the best set up will be. With your guidance on the basics, I suggest letting her do what feels comfortable at first. This way you can assess, based on the general fundamental setup, where she feels the most competent. From there modifications can be made and depending on her level of understanding for the concepts and reasons "why", give her cues to her understand her body feedback as shes moves through the lifts. Once she starts connecting the dots of set up and execution, she'll come into her own.

As far as the SS/linear progression and weight gain question with females, its been my experience that body weight must go up to keep progressing. For example, my gf gained almost 10lbs during a period between not knowing how to squat and squatting 225.

 

[RodgerThat]

You're basically right on the money. Linear progress goes hand in hand with gaining scale weight even for females. Females will also have to make slightly smaller weight increases from workout to workout due to the inherent neuromuscular inefficiency in heir physiology.

Roger/Bear: I can send you snapshots of Rippetoe's special populations section concerning women if you like or just copy and paste the text. Let me know

Ya doc I'd appreciate the snapshots never seen those ones from rippetoe.

IME, body type does not always predict what the best set up will be. With your guidance on the basics, I suggest letting her do what feels comfortable at first. This way you can assess, based on the general fundamental setup, where she feels the most competent. From there modifications can be made and depending on her level of understanding for the concepts and reasons "why", give her cues to her understand her body feedback as shes moves through the lifts. Once she starts connecting the dots of set up and execution, she'll come into her own.

As far as the SS/linear progression and weight gain question with females, its been my experience that body weight must go up to keep progressing. For example, my gf gained almost 10lbs during a period between not knowing how to squat and squatting 225.

I'm hoping because she's a personal trainer that she has somewhat of an understanding but at the same time will allow for corrections. My last training partner went to school for 8 months for training courses so it was a fight for him to listen to my cues as they went against what he was taught I.e not breathing out until the rep is complete to hold better intrabdominal pressure. I'll see how she feels about weight gain then as I believe she is in between weight classes anyways so unless she wishes to try and be 126lb to compete then she will be good for the 145 class.

I appreciate the responses guys this is awesome.

@jaymaximus dont use AAS that's cheating! But if you do I reccomend dipping into the candy bowl labelled halo and mixing that with his friend alota test and his brother tonsa tren

 

[Docd187123]

Ya doc I'd appreciate the snapshots never seen those ones from rippetoe.



I'm hoping because she's a personal trainer that she has somewhat of an understanding but at the same time will allow for corrections. My last training partner went to school for 8 months for training courses so it was a fight for him to listen to my cues as they went against what he was taught I.e not breathing out until the rep is complete to hold better intrabdominal pressure. I'll see how she feels about weight gain then as I believe she is in between weight classes anyways so unless she wishes to try and be 126lb to compete then she will be good for the 145 class.

I appreciate the responses guys this is awesome.

@jaymaximus dont use AAS that's cheating! But if you do I reccomend dipping into the candy bowl labelled halo and mixing that with his friend alota test and his brother tonsa tren

It's 3rd edition of SS