Squat, Bench, Deadlift, Snatch, C&J: Post your best videos
Replies
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juliewatkin wrote: »MsSquatAlot wrote: »juliewatkin wrote: »MsSquatAlot wrote: »Okay, I'm going to do it. I'm going to compete!! November, 5th!!
Still undecided if I want to compete at 181 or 165 though. Not sure I'll get the records at 165 but I know I will at 181
Are you planning to train with an experienced competitor prior to the meet?
Yes. I've been training several times a week with Lance Karabel (USPF President) and Ed Coan. Any particular reason you ask?
It's helpful for new lifters to really understand what is expected in a competition with regards to rules. It's always disheartening to have new lifters come to their first meet and not get a total because they don't realize what depth is expected, they jump commands or make a host of minor errors that are easily avoidable if they spend a bit of time training with experienced individuals. Many people head into their first meet with big expectations and are derailed by minutiae. I'm glad to hear you have that in hand.
^ I definitely agree with all of this.
When I'm prepping clients for their first meet there is a LOT of talk about commands, a lot of video review, and the majority of the prep is about setting expectations, teaching proper attempt selection strategy, and really PREPARING them for what to expect on competition day.
It's alarming to me how poorly prepared some people can be, and I don't say this to be insulting to the athletes at all, just to be clear.
Missing commands, very poor attempt selection strategy (I saw one dude GRIND a squat rep in the warmup room followed by missing his opener), missing depth by a mile, not understanding bench rules (heels up), and just all kinds of ridiculousness.
In my opinion, athletes and aspiring powerlifters should really treat the first couple of competitions as opportunities to gain experience. Learn the rules of the sport, don't go attempting to smash multiple PR's your first time out unless it falls within smart attempt selections (See Matt Gary's work on attempt selections, it's amazing).
This was less of an issue when most lifting was equipped. To left equipped, you really need a team to train with just to get gear on and take it off. Now, however, with the growth of unequipped, more and more individuals and able to train alone.
I have seen some new lifters come in and smash records but that's not the norm. Treating your first meet like a learning experience to build upon is the way to go. Generally those people who have a poor first meet, are never seen again.
For my first meet, the guy who ran our team was pretty pushy about my opening attempts. I thought they were embarrassingly low. Turned out they were a good choice because no one really knows how they will be at a meet. There's a lot going on and a lot to remember. You're coordinating warm ups with other people. It may be cold or it may be hot as hell. There's a ton of variables you have to roll with and do so with no experience.4 -
juliewatkin wrote: »MsSquatAlot wrote: »juliewatkin wrote: »MsSquatAlot wrote: »Okay, I'm going to do it. I'm going to compete!! November, 5th!!
Still undecided if I want to compete at 181 or 165 though. Not sure I'll get the records at 165 but I know I will at 181
Are you planning to train with an experienced competitor prior to the meet?
Yes. I've been training several times a week with Lance Karabel (USPF President) and Ed Coan. Any particular reason you ask?
It's helpful for new lifters to really understand what is expected in a competition with regards to rules. It's always disheartening to have new lifters come to their first meet and not get a total because they don't realize what depth is expected, they jump commands or make a host of minor errors that are easily avoidable if they spend a bit of time training with experienced individuals. Many people head into their first meet with big expectations and are derailed by minutiae. I'm glad to hear you have that in hand.
^ I definitely agree with all of this.
When I'm prepping clients for their first meet there is a LOT of talk about commands, a lot of video review, and the majority of the prep is about setting expectations, teaching proper attempt selection strategy, and really PREPARING them for what to expect on competition day.
It's alarming to me how poorly prepared some people can be, and I don't say this to be insulting to the athletes at all, just to be clear.
Missing commands, very poor attempt selection strategy (I saw one dude GRIND a squat rep in the warmup room followed by missing his opener), missing depth by a mile, not understanding bench rules (heels up), and just all kinds of ridiculousness.
In my opinion, athletes and aspiring powerlifters should really treat the first couple of competitions as opportunities to gain experience. Learn the rules of the sport, don't go attempting to smash multiple PR's your first time out unless it falls within smart attempt selections (See Matt Gary's work on attempt selections, it's amazing).
Agree with this and @juliewatkin
The number of people who don't know the commands. Every APU entry form has a direct link to the technical rule book for the IPF, plus most of them will have a short but sweet basic information guide. Both RAW and APU, during warmups, will have one of the refs go over commands. The last thing any of us want is to see someone miss lifts on simple technicalities.
Attempt selection, be safe and conservative until you know how your body reacts to meets.
And water loading/weight cutting. If it's a first meet, don't. Even if it's just a pound or two. Or you are certain you can grab a record.2 -
I hit my 300 lb deadlift!!! That was my goal by Thanksgiving! Watch out, 315!
https://www.youtube.com/watch?v=107cI3DqHas 13 -
@quiksylver296 - awesome!0
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I've read the USA Powerlifting rule book at least a dozen times now, and probably will take the ref test sometime next year (since the coach level classes are always cancelled).
Speaking of which, I am going to start receiving training on the score board this weekend (volunteering at a meet) and have been offered an opportunity to become a promoter too. I already volunteer with social media and answering questions about our meets.3 -
Whoop! My first 200 pound bench. 91kg/200.7lb. Last week this only moved an inch off my chest.
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https://youtu.be/cXYfCj5Icec
This is from 2014 when I was still competing.
Edit: I have 1 pair of 100lb plates, the rest are 45's4 -
nakedraygun wrote: »I've read the USA Powerlifting rule book at least a dozen times now, and probably will take the ref test sometime next year (since the coach level classes are always cancelled).
Speaking of which, I am going to start receiving training on the score board this weekend (volunteering at a meet) and have been offered an opportunity to become a promoter too. I already volunteer with social media and answering questions about our meets.
Becoming a ref is a great way to become an even better lifter. I became one about 5 years ago and at the time was surprised at the number of rules I wasn't aware of.2 -
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LolBroScience wrote: »DresdenSinn wrote: »arditarose wrote: »
Every time I see someone deadlifting with an underhand grip I have to cringe because I know that bicep can tear any second, please don't deadlift with the underhand grip..I know you've probably done it that way thousands of times for years but I'm telling ya that 1 time is just waiting to happen and it's going to be bad.
Bicep tears are rare....
Honestly, the only people I've ever seen tear bicep tendons are high level athletes pulling a ton of weight.
You shouldn't bench either because you can tear your pec tendon, and you shouldn't squat because your knee can buckle.
Then, and if you don't keep your arm straight. I almost did that once with 365 - felt the bar slip (no chalk allowed in my old gym and it was humid as hell) and I thought I could get it. Felt the arm start to bend, dropped it and had nearly the whole gym looking around to see what the noise was.0 -
After a couple of years of F-arounditis with deadlift programming, and changing to a gym that allows chalk and has a platform, I've been able to put 45 lb on my DL, (at least) 35 lb on bench, and at least 20 lb on squat since April. Below is this afternoon's DL, where I finally broke through to 455 lb. I better keep it up, or @MsSquatAlot is going to bury me.
This was at 183.4 lb.
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After a couple of years of F-arounditis with deadlift programming, and changing to a gym that allows chalk and has a platform, I've been able to put 45 lb on my DL, (at least) 35 lb on bench, and at least 20 lb on squat since April. Below is this afternoon's DL, where I finally broke through to 455 lb. I better keep it up, or @MsSquatAlot is going to bury me. This was at 183.4 lb.
What I wouldn't give to workout in a PL gym. I can and I should but I work for a chain and they're sponsoring my first meet so I can't quit just yet. Haha
Nice pull, I'm definitely on your tail!
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After a couple of years of F-arounditis with deadlift programming, and changing to a gym that allows chalk and has a platform, I've been able to put 45 lb on my DL, (at least) 35 lb on bench, and at least 20 lb on squat since April. Below is this afternoon's DL, where I finally broke through to 455 lb. I better keep it up, or @MsSquatAlot is going to bury me. This was at 183.4 lb.
Awesome pull, you'll have 500 soon!0 -
I effing hate mobile.
Rotating my phone on accident has lost this post 3 time. Effer.
anyway- I'm now on my computer- so much easier.
This is my scheduled 100-105% lift. I did 265 twice for singles- and both of them felt shallow in the hole. But I said eff it- I have a good supportive spotter and I'm going for it- so I threw two 5's on.
I DO work pause squats- not super frequently- but they do make it in there. I don't do banded.
I get scared in the hole with heavy weights ALL.THE.TIME. I don't have confidence down there with heavy *kitten* weight above like 80%.
So my friends- help me. Give me some thoughts on how to make me suck less in the hole- other than squat heavier more frequently. (I'm on my 3rd or 4th cycle of Sheiko- and I've added weight - so I think the programing is solid. (this was the first EVER at 275- so I'm not MAD because other than the shallowness it looks strong- and I went for a single- but my problem remains)
So peoples- what do you think?
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arditarose wrote: »I freaking FINALLY got to compete. I've been wanting this for so long. Went 7/9. Looking forward to beating that and lifting more next time! Thanks to @SideSteel for programming and meet prep!
Playing a little catch up since I haven't been on here- this is brilliant!!! so proud of you!!!0 -
I effing hate mobile.
Rotating my phone on accident has lost this post 3 time. Effer.
anyway- I'm now on my computer- so much easier.
This is my scheduled 100-105% lift. I did 265 twice for singles- and both of them felt shallow in the hole. But I said eff it- I have a good supportive spotter and I'm going for it- so I threw two 5's on.
I DO work pause squats- not super frequently- but they do make it in there. I don't do banded.
I get scared in the hole with heavy weights ALL.THE.TIME. I don't have confidence down there with heavy *kitten* weight above like 80%.
So my friends- help me. Give me some thoughts on how to make me suck less in the hole- other than squat heavier more frequently. (I'm on my 3rd or 4th cycle of Sheiko- and I've added weight - so I think the programing is solid. (this was the first EVER at 275- so I'm not MAD because other than the shallowness it looks strong- and I went for a single- but my problem remains)
So peoples- what do you think?
You can do Anderson Squats/Pin Squats to build up confidence too.0 -
I effing hate mobile.
Rotating my phone on accident has lost this post 3 time. Effer.
LOL - probably one of the few (if not only) good things about my phone not having an accelerometer.
In regards to your issue with heavy weights, I know you've mentioned Sheiko a number of times on the forums, but I don't know which version. I guess it doesn't really matter, but have you looked into maybe something along the lines of one of Paul Carter's routines? Here's one example of a peaking program he has/had: http://www.lift-run-bang.com/2010/10/raw-powerlifting-squatting.html
I'm not necessarily suggesting that particular program, but the idea behind it might be a good idea for you. That idea being work up to one heavy single, then back off to do your main working sets. There's other programs that incorporate that, but that's the first one I thought of.
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I effing hate mobile.
Rotating my phone on accident has lost this post 3 time. Effer.
anyway- I'm now on my computer- so much easier.
This is my scheduled 100-105% lift. I did 265 twice for singles- and both of them felt shallow in the hole. But I said eff it- I have a good supportive spotter and I'm going for it- so I threw two 5's on.
I DO work pause squats- not super frequently- but they do make it in there. I don't do banded.
I get scared in the hole with heavy weights ALL.THE.TIME. I don't have confidence down there with heavy *kitten* weight above like 80%.
So my friends- help me. Give me some thoughts on how to make me suck less in the hole- other than squat heavier more frequently. (I'm on my 3rd or 4th cycle of Sheiko- and I've added weight - so I think the programing is solid. (this was the first EVER at 275- so I'm not MAD because other than the shallowness it looks strong- and I went for a single- but my problem remains)
So peoples- what do you think?
Have you ever tried reverse band squats? I think that anything that helps you become accustomed to overloading will increase your confidence. Because I competed for years in gear, I got accustomed to holding much heavier weights than I could squat/bench/deadlift unequipped but it made me comfortable just holding the weight and moving with it.1 -
I effing hate mobile.
Rotating my phone on accident has lost this post 3 time. Effer.
anyway- I'm now on my computer- so much easier.
This is my scheduled 100-105% lift. I did 265 twice for singles- and both of them felt shallow in the hole. But I said eff it- I have a good supportive spotter and I'm going for it- so I threw two 5's on.
I DO work pause squats- not super frequently- but they do make it in there. I don't do banded.
I get scared in the hole with heavy weights ALL.THE.TIME. I don't have confidence down there with heavy *kitten* weight above like 80%.
So my friends- help me. Give me some thoughts on how to make me suck less in the hole- other than squat heavier more frequently. (I'm on my 3rd or 4th cycle of Sheiko- and I've added weight - so I think the programing is solid. (this was the first EVER at 275- so I'm not MAD because other than the shallowness it looks strong- and I went for a single- but my problem remains)
So peoples- what do you think?
Maybe show a video of you getting in the hole and the hesitation you feel coming out. Hard to say anything with this clip except that you probably have it in you if you can figure out your hesitation and just stand up:)0 -
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oh that's a brilliant idea I definitely hadn't thought of.LolBroScience wrote: »
You can do Anderson Squats/Pin Squats to build up confidence too.
My first guess was more pause squats + more heavy weighted squats + banded 'up' squats to assist a heavy weight out of the hole.juliewatkin wrote: »
Have you ever tried reverse band squats? I think that anything that helps you become accustomed to overloading will increase your confidence. Because I competed for years in gear, I got accustomed to holding much heavier weights than I could squat/bench/deadlift unequipped but it made me comfortable just holding the weight and moving with it.
I haven't- mostly because time is limited- and setting that up is one of those "I need to do this on the weekend when it's less crowded and I have time to play"
but it DEFINITELY came up last night with my friend (bright yellow shirt)- and I think it would be IMMENSLY helpful.
that's about it- the rest of the videos will be my standard to depth and stand up.Maybe show a video of you getting in the hole and the hesitation you feel coming out. Hard to say anything with this clip except that you probably have it in you if you can figure out your hesitation and just stand up:)
it's like all or nothing- I either can hit it or I can't. I KNOW a huge part is psychological- que banded squats to get used to weight like that- and just getting stuck in the hole. It's like I can feel myself getting stuck down there. I rarely grind a squat. It's like I got it- or I don't.
Agreed. might be time to change programing honestly.I think I would squat more often in 80% range being sure to hit depth comfortably and pause squat below depth with a weight I could do 3-5 reps at RPE 8.
@LolBroScienceLOL - probably one of the few (if not only) good things about my phone not having an accelerometer.
In regards to your issue with heavy weights, I know you've mentioned Sheiko a number of times on the forums, but I don't know which version. I guess it doesn't really matter, but have you looked into maybe something along the lines of one of Paul Carter's routines? Here's one example of a peaking program he has/had: http://www.lift-run-bang.com/2010/10/raw-powerlifting-squatting.html
I'm not necessarily suggesting that particular program, but the idea behind it might be a good idea for you. That idea being work up to one heavy single, then back off to do your main working sets. There's other programs that incorporate that, but that's the first one I thought of.
yeah- Sheiko's what I've done (37,30 and 32 currently- and I'm on 32- so near the end)- and I've seen good results- so for the last 3 years- I've cycled sheiko with 20 rep squat- and gotten VERY good results. except that one time last year when I switched to a push pull for my 1/2 marathon training. LOL. I've gone from 200 to 265 over the last 3 years. So #whychangeifitworks. And this has ALWAYS been my issues- but I think it's time to actually address it in my training.
Eventually it just goes away as I move my weight up- like I used to do this at 225- then 235- then 245- then 255. so I mean- it goes away. But I think if I am going to seriously compete next spring- I need to work on this now.
But it might be time. My friend has been hounding me to change my program. I'm leery because I trust known programs- but he's strong- and he's made progress and it would be different (for me that's the big pull). So I've diddled around working with him after this cycle is done.
sigh- more work. But- I mean- really 275- I am not UNHAPPY- but really. this one thing. come on quads- stop bitching out on me and do some damn work. LOL1 -
oh that's a brilliant idea I definitely hadn't thought of.LolBroScience wrote: »
You can do Anderson Squats/Pin Squats to build up confidence too.
My first guess was more pause squats + more heavy weighted squats + banded 'up' squats to assist a heavy weight out of the hole.juliewatkin wrote: »
Have you ever tried reverse band squats? I think that anything that helps you become accustomed to overloading will increase your confidence. Because I competed for years in gear, I got accustomed to holding much heavier weights than I could squat/bench/deadlift unequipped but it made me comfortable just holding the weight and moving with it.
I haven't- mostly because time is limited- and setting that up is one of those "I need to do this on the weekend when it's less crowded and I have time to play"
but it DEFINITELY came up last night with my friend (bright yellow shirt)- and I think it would be IMMENSLY helpful.
that's about it- the rest of the videos will be my standard to depth and stand up.Maybe show a video of you getting in the hole and the hesitation you feel coming out. Hard to say anything with this clip except that you probably have it in you if you can figure out your hesitation and just stand up:)
it's like all or nothing- I either can hit it or I can't. I KNOW a huge part is psychological- que banded squats to get used to weight like that- and just getting stuck in the hole. It's like I can feel myself getting stuck down there. I rarely grind a squat. It's like I got it- or I don't.
Agreed. might be time to change programing honestly.I think I would squat more often in 80% range being sure to hit depth comfortably and pause squat below depth with a weight I could do 3-5 reps at RPE 8.
@LolBroScienceLOL - probably one of the few (if not only) good things about my phone not having an accelerometer.
In regards to your issue with heavy weights, I know you've mentioned Sheiko a number of times on the forums, but I don't know which version. I guess it doesn't really matter, but have you looked into maybe something along the lines of one of Paul Carter's routines? Here's one example of a peaking program he has/had: http://www.lift-run-bang.com/2010/10/raw-powerlifting-squatting.html
I'm not necessarily suggesting that particular program, but the idea behind it might be a good idea for you. That idea being work up to one heavy single, then back off to do your main working sets. There's other programs that incorporate that, but that's the first one I thought of.
yeah- Sheiko's what I've done (37,30 and 32 currently- and I'm on 32- so near the end)- and I've seen good results- so for the last 3 years- I've cycled sheiko with 20 rep squat- and gotten VERY good results. except that one time last year when I switched to a push pull for my 1/2 marathon training. LOL. I've gone from 200 to 265 over the last 3 years. So #whychangeifitworks. And this has ALWAYS been my issues- but I think it's time to actually address it in my training.
Eventually it just goes away as I move my weight up- like I used to do this at 225- then 235- then 245- then 255. so I mean- it goes away. But I think if I am going to seriously compete next spring- I need to work on this now.
But it might be time. My friend has been hounding me to change my program. I'm leery because I trust known programs- but he's strong- and he's made progress and it would be different (for me that's the big pull). So I've diddled around working with him after this cycle is done.
sigh- more work. But- I mean- really 275- I am not UNHAPPY- but really. this one thing. come on quads- stop bitching out on me and do some damn work. LOL
Maybe I misunderstood or wasn't clear. Put on 265 or 275 and go to depth and post the video. Based on what I see you didn't get the chance to get stuck in the hole because you never got into the hole. I know how hard it is to go to depth when its heavy but you have to give yourself that chance. If we see you get stuck maybe a fresh set of eyes sees something you miss.
I want to say "what's the harm in missing a rep" but anything can go wrong when you bail out, but you have to give yourself the opportunity to succeed.
You are strong enough that I think you can stand up from depth. With the effort you put in I see 315 in your legs. Prove me wrong
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@JoRocka
If I were coaching you I'd first want to see what your squat looks like anywhere in the 85-90% range for singles at depth.
My initial thought is that you just need to spend more time practicing with heavier loads at the proper depth, and the best way to do that is to program heavier loads at proper depth. And since it's probably not a good idea to put 275 on and try to bury it, I would back off slightly to somewhere around 240-245 and START there, training multiple singles, and assess what happens when you clearly break parallel at that load.
This isn't me saying that box squats and paused squats and accommodating resistance are bad things. They are tools that are quite viable, but in my opinion the issue here is just that you need to spend additional time training the squat to proper depth at loads above a given intensity threshold.3 -
[quote="shor0814;37804479
Maybe I misunderstood or wasn't clear. Put on 265 or 275 and go to depth and post the video. Based on what I see you didn't get the chance to get stuck in the hole because you never got into the hole. I know how hard it is to go to depth when its heavy but you have to give yourself that chance. If we see you get stuck maybe a fresh set of eyes sees something you miss.
I want to say "what's the harm in missing a rep" but anything can go wrong when you bail out, but you have to give yourself the opportunity to succeed.
You are strong enough that I think you can stand up from depth. With the effort you put in I see 315 in your legs. Prove me wrong[/quote]
Ah werd.
Well- that was supposed to be to depth. But that's the problem- on heavy loads- I *kitten* out before I Get there. I have a video from about 3-4 months ago of 265 to depth- I'll dig it up.
I haven't failed at a single heavy in a while- my last fails have been high reps at higher weights (200 pounds for 14 reps and 15 = fail) so might be time for it. I'll dig up 265 and post it for you.
The goal is 4 plates- so I believe in 3 plates. I know I can. Just a matter of getting there!!!@JoRocka
If I were coaching you I'd first want to see what your squat looks like anywhere in the 85-90% range for singles at depth.
My initial thought is that you just need to spend more time practicing with heavier loads at the proper depth, and the best way to do that is to program heavier loads at proper depth. And since it's probably not a good idea to put 275 on and try to bury it, I would back off slightly to somewhere around 240-245 and START there, training multiple singles, and assess what happens when you clearly break parallel at that load.
This isn't me saying that box squats and paused squats and accommodating resistance are bad things. They are tools that are quite viable, but in my opinion the issue here is just that you need to spend additional time training the squat to proper depth at loads above a given intensity threshold.
This is extremely helpful- thank you for weighing in.
I have a feeling (as my friend has said- more weight- more reps) so this was pretty much his exact advice. I'll talk to friend about programming and see what he wants to do and if not I'll look up some other programs as outlined above with heavier weights higher up. I'd say that's the one down side I've seen to Sheiko- I squat a lot- A LOT. but most of it stays below 80%.
Agree with second paragraph as well. All tools- just need to find the one to fix it!! if it's more weight in the hole more frequently- then that's easy and doable!! and I can do that.
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So I've added 5kg to my bench in a single 4 weeks training cycle. With visually room for so much more. Still, 92.5kg/203.5lb for an easy looking single.
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Not even one iota of hesitation there, down and right back up. Maybe keep the same weight and go a touch deeper and force yourself to come out from a deeper point. Kind of hard to see anything wrong so not much advice other than to get out of your own head, go to depth, let the legs burn and stand up. It is so much easier to fix a physical problem, way harder to break that mental block.
All I can say is that your 240 looks like you could do 10-15 more easily, maybe more. I don't think you need to deload because you haven't really missed a lift, maybe drop it to 250 and make sure you hit depth and don't add anything until you hit depth, then add. No trying anything heavier until you hit depth with confidence and conviction more than once?
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I noticed that your second attempt, you had a little dance when approaching the bar. That second attempt was much better.
Shake yo' *kitten* before approaching the bar - problem solved.2 -
Lil rep PR today. 320x11 DOH grip, no hook. At the end, it was on the tips of my fingers. Haha. Had more, but I was gassed. 2.5lb plate is in between the 2nd plate. Currently on 531 cycle 2, week 2.
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Not bad, but...
Are you doing that on concrete? I can't imagine that's going to end up well for either the concrete or the plates.
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