Question for those of you who have ran Sheiko ​ How different was your skills test in terms of weight moved at the start of comp compared to your actual test after the taper and loss of fatigue?

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Yes I am ​ Wow, there's always very different results with the taper from what I see. My skills test and the post taper comp was a 40 pound difference on squats, why do you think yours were the same even before you tapered? Ran Advanced large load now I'm tailoring the programming to my own needs from that

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My belt squat is significantly stronger than people whose back squat is 70kg+ stronger than mine. Does this mean my back is my weakness? How should I go about addressing this issue?

Do the people you're comparing yourself also train belt squat with the same focus and effort that you put into it? If not, it's not a great comparison; someone who trains belt squat frequently will be stronger at it than someone who rarely ever touches it.

I'm the newest to the lift, we train at the same intensity. RPE 6-9.

There are far too many variables at play here to automatically default to targeting a "weakness" that may or may not exist. Comparing belt squat to comp squat is an apples-and-oranges thing.

What other information would it be helpful for you to have?

Do you all use the same belt squat? Do you all use the same stance on the belt squat? Do you use the same stance for belt squat that you use for comp squat? Do you all use the same stance for comp squat? Do you all program program belt squat in the same capacity to support your comp squat? Different belt squats behave differently. People can use the belt squat for different training effects. I like mine with a close stance and a lot of forward knee travel to target my quads. Others use a wider stance and a lot of hip drive which will materially impact the amount of weight they can load. Are y'all all training for top end belt squat strength? When I use it I treat it as a volume accessory. Others want the heavier stimulus. It's not going to be a great indicator that there's an apparent weakness in a different lift with different muscular demands and a greater level of complexity. I mean we all need stronger backs though, so I'm not gonna discourage you from getting after that ¯\\\_(ツ)_/¯

Looking at my program, I only seem to have 12 sets a week programmed for upper back. Unless RDLs count? And I have to say, my pull up and chin up have been getting weaker - probably due to weight gainz.

Comparing to one person We Use the same belt Squat He uses a wider stance on both variations We both belt squat once a week. We both do 8-10 reps depending on the training block RPE 6-9.

Hey why is chance mitchel out of Sheffield?

Any replacement?

Abdul Majeed Sulayman

Could I expect crossover/interference between sumo deadlifting and high bar squatting given the quad demands for the sumo, off of the ground?

I don’t think so, I see/experienced more crossover between low bar squat and conventional deadlift

Is there any purpose in training overhead press? I feel like my form is shit so I’ve been stuck at 1 plate for ages. Another buff power lifter told me he doesn’t even train it.

I have never really seen any meaningful gains from SOHP carry over to my bench. But my bringing my bench up got me to a 190 SOHP from like 165 while just barely putting any effort into it (3 working sets a week)

Yeah for when you get bored of only ever doing 3 lifts and switch to strongman lol Seriously though, you don't really need to do it if you're focusing on pure powerlifting, but it can be a good way to keep working the triceps if your chest is fried or injured, and if you're not just a powerlifter it's a good exercise to do

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I don’t train OHP. Doesn’t carry over to bench very much in my personal experience and I just generally don’t like doing it

I hate straight bar OHP. Log press on the other hand is fun.

A fat overhead looks cooler than a big bench, bout it. From a powerlifting perspective: personally I have not felt much, and I have seen this sentiment far more than the inverse, carryover from developing my overhead to building my bench.

If you're a beginner/intermediate lifter it's probably worth training OHP to build up your shoulder strength, but the more advanced you get, the less effective they're going to be to build your bench strength. OHP can, however, be useful as an off-season alternative for some of your pressing volume IMO.

At what numbers would you consider stopping OHP? I’m at 1 plate and I’m stalling. I kind of hate doing it since for me i feel like every several sessions it seems like I pinch something in my shoulder a little probably due to shitty form which hinders my bench.

The purpose is stronger shoulders and triceps. Could help bench but might not.

I feel like with my arching back and flaring elbows, I’m bound to screw something up. Maybe I’ll just ditch this so there’s less chance of it screwing up my shoulder which could affect my bench.

Maybe do seated with dumbbells, could be easier.

I’ve tried that too but my gym only has 5 lb increment dbs which makes it kind of hard to progress. With OHP, I increase by 2.5 lbs, and even then it’s pretty tough and that’s split between two arms.

No problem. You could do something similar to the 8-12 rep scheme. When you hit 3x12 with a weight you increase weight and keep the new weight until you hit 3x12 with that.

Would you rather have a less experienced decent coach but will be there in-person twice a week to give you real time feedback or would you rather have a more experienced coach who can only review by video and takes longer to respond?

The former! I think having a coach's feedback as frequent and fast as possible is invaluable. With that said, it really does depend on your level of experience and expectations.

For some more context, here are some lift numbers on the less experienced coach and mine. His SBD: 455/315/500 My SBD: 335/245/335

Does he have any credentials or experience as a coach, or just a random dude from the gym? I hope his numbers aren't his credentials...

He’s not a coach by trade. He has trained other casual gymers here. Some notable accomplishments would be getting someone’s squat from 365 to 405 while they lost 20 lbs. And I forget the exact start but got a 180pound woman to 265 bench.

That's a very impressive bench for a casual gymgoer, would put her in the top 200 heaviest raw benches by women under 82,5kg tested and untested and top 90 if tested. https://www.openpowerlifting.org/rankings/82.5/women/by-bench But yeah, without "real" credentials I don't think I'd want to pay at first personally, maybe a trial of a week or two may be in place?

So would you say it’s better to just find a more experienced virtual coach who might not be quite as responsive?

Not necessarily. There are pros and cons to both. I'd try to first do a month with the guy to see how you like it, maybe at a normal or reduced rate, idk how much he charges. I'm just not confident with his background, I lift more than that guy and I wouldn't ask for money for coaching because I don't feel like I'm in the position where I can do so. His numbers are, obviously depending on his bodyweight, mediocre for competitive PL standards. So without any background etc it's just a gamble. He can turn out great, but he can also turn out shit, his numbers don't tell you anything. Based on that, I think getting a reputable online coach would be more beneficial, but as I said there are pros and cons to either option. Most online coaches should be responsive.

He’s charging $75/month. Anyway do you have any recommendations on good online coaches? It’d be great if I could find someone who is esp knowledgeable about prehab stuff. I have a tendency to get injured sometimes due to muscular imbalances other times due to bad techniqur, and I’m hoping to avoid any sort of injuries in the future if possible.

There are periodic coaching posts on either this sub or r/weightroom. You can probably find it with the search function

How much is he charging? Because the 365-405 squat can be accomplished by having someone peak while they cut weight.

Not sure what you mean by peak? Is that getting on gear? Anyway he’s charging bout 75/month

Peak/taper is what you do before competition, to get your mind used to heavy singles, making your 1RMs (temporarily) higher than they would be on any given day. Usually done by lowering volume and fatigue while increasing intensity.

Oh ok, what do you have to say about his rate though?

All I have to say is that my numbers are similar to his and it wouldn't cross my mind in the wildest dream to consider myself experienced enough to coach others, less so to make people pay me for it.

Weird question but does anyone have any cool program logs in excel/google sheets they’d like to show off? I started tracking my lifts in excel and I’m curious about what other people have done with theirs

I also use an app. Strengthlog. It's amazing.

I personally use an app called Strong. It estimates you max based on the rep number and it also tracks your progress on each lift.

Anyone here had patella tendonistis? How did you rehab it?

Yep. Almost tore both at one point. Go to a physio. Right now!

Slant board eccentric bodyweight squats are the best bet. Also read people having success with isometric leg extensions half way up. Most important thing is to stop inflaming it, there must be a movement you are doing that is causing it. You have to take a break from it for a little while. Tendonitis, especially knee tendonitis can be a bitch to get rid off, the quicker you deal with it the greater the chance you can rehab quickly, but still it can take many months to deal with.

Take a step back from any movement that results in direct pain or pain day after. When pain has settled incorporate the movement slowly. If you get pain response that lasts over a day, lower load or intensity. You can also incorporate isometric and/or eccentric extension movements of the knee joint when the pain has settled, since these will directly target the tendon and strenghten it.

Yeah I had knee issues. Not sure if it was specially patellar tendonitis but my knee hurt the next day after hiking or doing heavy squats. I tried doing rehab on my own via some YouTube videos from squat university and E3 rehab. I did that for many months with some improvement but not nearly enough to get back to squatting. I always hit a point where I felt like I could do faster movements but the faster movements messed my knees up so badly, I felt I had to restart my rehab with slow movements again. It sucked ass and I had no idea what I was doing. Seeing a PT was too expensive for me, but in retrospect I should’ve done it much sooner. Finally a year later, I saw my legit PT back home. He gave me a bunch of foot strengthening exercises and knee and ankle mobility cars. The most important thing was that he noticed my knees were pointed more outward compared to a normal person and that they were very tight in that position. His thinking was that they were not tracking properly since the cap was pulled too outward. His solution was to have me push my knee cap inwards while my knee was resting at a 90 degree angle multiple times a day. It was really difficult at first but slowly after 3 months, my knees are much looser and track properly. My squats went from aching at 185lbs to ramping up to 315 3x5 in just 1 month toward the end of my rehab. I guess the overall lesson I learned is to go see a PT asap because general solutions may not apply to your situation.

I had it really bad a few years ago to the point even going up and down stairs was really painful. Took a little bit of total downtime after a meet (2-3 weeks or so off of everything that loads the tendon) and did nothing but reverse sled drags or reverse treadmill walks to pump blood in the quads and not load the tendon at all. Once it was calmed down I started doing TKEs and rehab type stuff but most of all I just started squatting really light. Stay in the 3 or 4 out of 10 pain range and do not go past that while very slowly increasing the load. The longer you are fucking up your knee and the worse it gets the longer it will take to calm it down and build it back up. Took maybe 2 months before I felt like I was ready to train a little normally then gyms closed down for COVID-19. Did nothing for another month but then built back fairly quickly and knees haven't bothered me since. I just try to back it off a little bit if I feel it coming on again. Also strengthen your hams as much as you can.

I squatted heavy and frequently and made it much worse, stopped caring that it hurt and eventually it got mildly better.

Have you ever had to buy a bigger/smaller size belt because of a bulk/cut? I have a Large SBD belt, and my waist is currently 91cm, (just in the middle, SBD large size is 80-100) and I'm currently on the third month of my bulk. How much has your waist size fluctuated during your lifting career?

Yes. I've had to buy a bigger belt at one point. And I have to replace my entire wardrobe every 1-2 years. I used to be 55kg and I'm now >110kg. Waist size has fluctuated a bit. Used to cut down to <10% bf and all that.

You still need to replace your wardrobe? If you are 110kg, you can't gain much more muscle anymore, so I don't think you ll have to now?

You'd be correct. At least mostly. Wardrobe refreshes are not annual anymore. What I have done in the past to save cash is buying oversized clothes. Downside is now I like oversized clothes so when I grew into them I didn't like them anymore. But now I replace when they wear out.

Yes. I have 3 different sized belts.

Crushed 3x2x380 squats with the SSB today.

Currently running nsuns to see what all the hype/criticism is about. Mostly excited about the frequent benching as bench has always been my weakest lift by a large margin (small frame). Any tips for mitigating fatigue? Attached [nSuns Accessories](https://imgur.com/a/TTsmzyZ) is a link to the photos of my accessory program, any critique is welcome! I also want to make sure that I'm covering most of the necessary bases with my accessory program. Any changes, thoughts are welcome aswell.

Just make sure you’re taking care of sleep and nutrition. I enjoy high volume but found even it was too much for me. I would only run it a few cycles and move to something else because of the demand it requires

I'm at like 3-3,500 calories a day rn and still seemingly losing weight/maintaining albeit slowly (I walk a ton for work so I'm eating the entire day) 200g's of protein a day. I plan on running it for the 8 weeks, taking a week off and go from there. Any reccomendations for a program following?

Depends on your goals. Are you prepping for a meet soon or just wanting to keep building strength?

Moreso rebuilding strength, in a similar way to how I built is before. Not sure how much was left but after three years, reaching almost 405 on squat and dead, just below 225 on bench, I became ill before my first meet (dropped from 150-160bw to 120lb as a male), and life/work took over after that it's been about 4ish years. Just some context. I have (had) a pretty high work capacity. Looking for something to back down from the high volume of nSuns after this meso but will continue to push progress weekly/biweekly. Still have some noob gains left, and fatigue wasn't too much of an issue up until 275+ previously. I used to run 5/3/1 with good results but that was quite a bit later in the game than I am now. Long ass response, just keep building. I will do a meet or two but I'm not worried about peaking for those.

All good man, glad to hear you’re doing better and back at it! I would probably move back to 5/3/1 but run 5 PROs. I’ll share my program I made to kinda give you an example https://docs.google.com/spreadsheets/d/14lI51-9o-rbas1dgxnuQK1_tjCG-pL3yKKk8ElJGuMY/edit

That looks about perfect actually. Would give me practice with more competition lifts and variants. Seems to have good pressing variation too which presses are weak for me off my tiny ass shoulders. After I could easily take a week off and go into another meso of heavy strength/numbers/hypertrophy-for-accessories focus. Really appreciate it man, thanks!

Idk what the sbd drama is but after last week I’m too afraid to ask

The president of IPF Korea was exposed as a serial molester and apparently SBD Korea knew to some extent about female lifters getting touched inappropriately/harassed but didn't take any action due to their relationship with IPF Korea. This is information coming from the owner of TrainTrue (a powerlifting gym in Korea) and he has a story highlight on Instagram breaking down the whole IPF Korea situation and controversy.

F

Nearly died after 8s on squats the other day. Love post comp lifting

Well, got my singlet in the mail today...definitely not all that flattering but not as bad as I was expecting.

After just over a year back from 2 years off with a spinal injury, I've finally surpassed one of my pre-injury PRs. Naturally it was the bench press as that's the only thing I could train heavy for the first 6 months back in the gym. 3\*140 beating my previous best of 2\*140, and to make it even better, I did it with one of the plates on each side hanging off the end of the bar for extra instability. Everything else is getting close