Powerlifting Result, Mobility Question, and a Vid that shows "Unltimate definition of a 1RM"

CarlKRobbo

So, to keep the Gym Rat thread from being me posting PB's all the time, Though I'd leave my latest comp Vid at the bottom...

Question - On comp day, On Bench, I get insane Cramps in my Hip flexors. So Much so, I'm borderline having to extend my legs when on the Bench (Which would then fail the lift). Only bonus - It's one way to get your Bench quicker!! lol!

Finally - Comp day.. Competed Sunday 3rd... IMHO, Goal 1 for any powerlifter is to beat the last total. Goal 2 is to hit a PB. Goal 3 to hit more than 1 PB, Goal 4, to get top 3, Goal 5 Win...

4/5 is not bad. 4 x PB's in one day as well. Especially to a guy who just came third in the Euro Junior champs: This got my 2nd Place out of 10 Lifters, 7th Overall in the Division (Out of all lifters). Got all 8 attempts, no red lights!

https://www.youtube.com/watch?v=n3GXc1yo4tA

SideSteel

Congrats on the great meet!

I didn't see a question in your post but I'll assume you're curious about the hip cramping. I'll give you my opinion on the situation but it's just that, and it's a rather logical but uneducated one in that I've not dealt with this issue with myself or clients. It makes sense to me though.

Your hips are under a fair amount of stress when you stuff yourself under the bench. It makes sense to me that you could have some cramping given that you're extending the hips a crapload and externally rotating and abducting the legs (and probably ankles although I've not watched your bench clip yet).

You could adjust your technique to see if it helps but the bad news is it probably means untucking a bit and since you're trying to get as tight as possible this conflicts a bit with that goal. But it might be worth making very small changes to see if it helps. You could (as an experiment) keep the same amount of hip extension but see if toe angle makes any difference at all.

Ultimately though, I'd consider foam rolling the area (and IT bands) and take a look at Limber 11 for the hip mobility and stretching and see if doing this daily improves your mobility in case it's just a tightness issue.

timg760

bravo sir.

CarlKRobbo

Thanks SS! That actually was my question!!

I've got Mobility work scheduled in Daily at the moment, Needed all over. I'll deffo look at the Limber 11 series as well. Booking a sports massage\assessment to assist with that as well.

It's strange for me, as you can see by the squat Vids - Hip mobility is hardly an issue, so no idea why... I did borrow a Self massage stick and used that on Quads\Hips. That did help. Mobilty pack in process of being ordered as I type

On the day, that first squat did me no favours.. Probably the worst 200KG\440LB squat I've ever done!

_benjammin

Congrats! Thanks for sharing.

n3ver3nder

Your hips are going to be fatigued after squatting, making them more prone to cramp. Having a stretch and a foam roll - especially high up into your psoas as you warm up for bench helps me a lot.

Also glute activation, I've found I'll get sartorius cramp if my glutes aren't firing well.

Edit - why no 3rd bench? that 2nd was rapid!

CarlKRobbo

Yeah, makes a lot of sense. I'm ordering another roller today. I'll give the glute activation a go post squats as well, as i always have my band available...

No 3rd bench, as I've come back from a long shoulder injury.... Gym staff\Mates looking after me.... Played it safe for that... I reckon I've got the 150\155KG in me at the moment, and I'm pushing bench SLOWLY, after getting the all clear finally

nossmf

Better to increase the lift slowly but surely rather than re-aggravate an injury and have to start over again. Frustrating, but it's the path I'm following with my deadlift atm.