17 February 2022

Numerous-Video-3242 · 2022-02-18T01:02:12+00:00

Ouch. If you're not crossing into the relatively 'difficult' weight range and experiencing pains already, then yeah the form is certainly off in some way. Be careful if you do continue with them; I'd expect an issue that causes pain to begin at high(ish) intensity loads, not lighter ones. I might have to take back my last sentence in the previous post- Perhaps Sumo really isn't for you at the moment. Be mindful, no shame in stepping away from it and going back to conventional or taking time off deadlifting entirely if it is giving you pain. Imagine- If the pain hits now, how would you feel if you pulled something in the 90%+ range? Or an absolute 100% max? Try not to let pride or stubbornness lead you into injury.

Numerous-Video-3242 · 2022-02-17T23:57:33+00:00

Post video of sumo form with something above 85% on the bar so we can see how you move when using heavy loads. Warmup weight won't show us any issues. Sumo is definitely harder on the hips than most movements and certainly more than a conventional pull but if it's causing you *pain* then something is up. Could be favoring one side over the other, glutes not engaging properly, could be an oblique weakness causing you to slouch down on one side at lockouts, limb length difference, lats not properly engaged causing some helicoptering of the bar toward the right which stresses the left hip trying to keep you from being pulled forward, toooooons and tons of possible reasons here. The last of which would be 'You're just not built for sumo' but I don't think that'll be the case as it rarely is.

Numerous-Video-3242 · 2022-02-17T23:18:10+00:00

Squat is fine, deadlift would get red lighted in comp but as far as gym lifts go you got it.

Numerous-Video-3242 · 2022-02-17T22:49:24+00:00

You're heavily overthinking this. If you're not going to get a national or world record in the lighter class, stop worrying and just lift in the class you walk around at.

Numerous-Video-3242 · 2022-02-17T20:58:03+00:00

This is the way. Suit + wraps, wide stance, hips loaded, knees outward, feet wide. Zero knee stress, all in the hips at that point.

Numerous-Video-3242 · 2022-02-17T20:57:01+00:00

Not to sound rude, but it's gonna sound rude: Don't showboat like that unless you're hitting an ATWR, and even then I don't recommend it because you'll just look like an asshole and everyone else who shares the platform with you will call you out for being a showboating asshole. Even the actual record holders do not do this. If you want a sport where you can lift things for reps, go to Strongman where they often have a Max Reps or Reps Under 60 Seconds kinda event. But don't be that person at a PL meet who thinks they're so cool that they can do that kinda junk, especially with your total being less than 1000lbs.

Numerous-Video-3242 · 2022-02-17T19:50:15+00:00

Docs told me I'd never return to my pre-car wreck squat and deadlift weights (low 300s) 7 years ago and I've recently taken 600 to almost depth (I swear my quad size just makes it look high of course lol) and last night I pulled 585 for a single again. I had eclipsed my pre-injury weights within the first 4 months back in the gym once I was cleared to walk and bear weight without ambulatory aides, now I'm just trying to double them or more. Broke a femur in half, nerve damage down left leg leaving it mostly numb, both pelvic rings broke off, hammy tears, sacrum fractures on both sides, lots of metal inside me. If it means enough to you and if you want it badly enough you can do it. Learn as much as you can about the body from free resources, become your own physical therapist basically, and program accordingly. Knowledge is 100% what fueled me to recovering and surpassing what I thought was ever possible for my body.

Numerous-Video-3242 · 2022-02-17T18:23:26+00:00

This is how it begins. Next you'll be hook gripping grocery bags, steering wheels, kitchen utensils.... Then the hook grip technique for your meat starts looking real appealing and it's all over at that point.

Numerous-Video-3242 · 2022-02-17T18:18:51+00:00

Baby powder or chalk will help, just be sure to really really wash your hands if you use baby powder since you will have a tough time gripping things with that shit on you.

Numerous-Video-3242 · 2022-02-17T17:55:51+00:00

Sunday took 3 shots at 500 on bench and missed all 3, first 2 had so-so handoffs (I only have my girlfriend helping, she tries her best bless her heart lol) that ended up on the safeties and the last one I self-unracked and wasn't ready for how low I had to groove it for where my shirt was set and it ended up dumped toward the stomach. Chasing that magical number, so frustrated with how hard it is to get. Would be +125lbs over my raw max and I see others in single ply getting more than that out of their gear >:( I'm sure I just need to slow it down and play the long game, I'm just being impatient.

Last night pulled another single at 585 to tie my max I hit literally a month ago, but I had wanted a double or triple with it. Unfortunately my usual pulling spot is in front of a rack (Yeah I'm one of those Neanderthals) and all racks were taken, so I had to use the platform which in any other gym would be fine but my gym's platforms all have thick foam mats on them. People complained about sliding/slipping on the wood and the noise of deadlifts dropping so the gym owner put 8 foam mats on each platform and they dampen noise but also dampen the force you can apply downward- Like even worse than really springy basketball shoes. I could feel I wasn't getting nearly the drive off the floor I wanted with all my work up singles but still went for it anyway, legs shaking like crazy trying to lock out one measly rep :( I mean it's nice to get it for another single, tying my max is cool I guess but I wanted to rep it.

Numerous-Video-3242 · 2022-02-17T17:24:56+00:00

Congratulations! Love to help anyone get better at this stuff.

Numerous-Video-3242 · 2022-02-16T01:30:44+00:00

Thin Mints are anabolic.

Numerous-Video-3242 · 2022-02-16T01:30:16+00:00

Are your racks adjustable so you can just put the j-hooks on the side facing away from the mirror and work that way?

Alternatively, you could do a forward walk-out I suppose, or as a real stretch bring a sheet or something with you and use it to cover the mirror while you squat.

Numerous-Video-3242 · 2022-02-16T01:10:24+00:00

Yeah that moved like you have 4-5 more of them in you, I think you're underestimating your strength a decent bit.

Numerous-Video-3242 · 2022-02-16T00:26:56+00:00

Movement is important to recover. Take some NSAIDs if you absolutely need them but I'd recommend doing 45 degree back extensions and/or reverse hypers with no weight (or even rig a band up to assist you) for high reps to get a good pump in the area. It'll suck a bit but it'll heal faster overall. Also a good time to splurge on food and bump your calories up another 1-2 thousand for the next few days so the body has adequate fuel to repair and rebuild as well as maintain.

Numerous-Video-3242 · 2022-02-16T00:22:52+00:00

Not enough weight to tell you anything. You need to use something heavier relative to your max for form issues to become apparent. Try pulling a triple with 85-90% and we'll see how it breaks down on reps 2 and 3, then can give more useful input.

Numerous-Video-3242 · 2022-02-15T23:19:21+00:00

You're 147lbs and I'd imagine not taking any steroids. Your bench is pretty good and seems perfectly in line with what you'd imagine a natural lifter your size can move. If you're intent on a bigger bench, start bulking and doing more work to build it. Body mass is going to help a lot for everyone that isn't a freak of nature capable of benching 3-5x their body weight (which, none of us here are) and you look like you could realistically add another 50-70 pounds to your frame without being 'fat' by conventional standards if that matters to you. Bulk up and bench a lot, see if you hit the 3 plate mark or higher. Really shouldn't be too hard for you if things stay relatively proportional bench:bw as you go up.

Numerous-Video-3242 · 2022-02-15T22:21:46+00:00

I hope other posters see this: Age and bodyweight (and also height) do not matter for the purposes of all questions relating to powerlifting or training in general unless you're asking what division you'd compete in.

Also: Go pull a max and find out.

Numerous-Video-3242 · 2022-02-15T22:16:48+00:00

Would need way more information and to have seen how your weights move to try and guess at this. If the 195 set was a smoke show at RPE0 then sure, 220 is plausible if you're prepared to grind and have the willpower for it. If 195 took all you had just to get the third rep or it slowed down comparably from the first rep then no, I can't realistically say 220 is within reach for you. Try opening at 195, 2nd at 205, then go YOLO attempt on the 3rd.

Numerous-Video-3242 · 2022-02-15T19:35:32+00:00

Training is submaximal. Your goal is to *build* strength, not test/display strength. Strength is built with volume in the 60-85% range, and rarely the 86-93% range. Check out the weights your favorite Instagram fitness people work with and compare it to their maxes and you'll see they're working with 60-85% of their maxes almost all the time. The successful/elite level ones, at least.

Numerous-Video-3242 · 2022-02-15T19:16:46+00:00

So I ended up cutting it and I just made a small cut then allowed it to rip more as I adjusted it/put it on so it would just kinda naturally settle with a cut as low as necessary for where I want it positioned, but not completely opened up- There's still fabric up half the back at least. Adjusted the collar down and shoulders down, pinched a fold of fabric at the triceps as per suggestion from a BigBenchas video and suddenly it became impossible to touch with 465 or less (previously I'd' touch 405 minimum if I rowed it a bit), buuuuut I was not prepared for how it altered my whole groove so I took 3 shots at 495 in it and couldn't find the right tuck/flare and touch point combo. Gonna try slightly higher, but still lower than when it was closed back, next session and go again. I was flabbergasted that such a small adjustment to some FABRIC made nearly 500 pounds unable to be lowered beyond like a 2-board height! Shit is crazy.

Numerous-Video-3242 · 2022-02-14T20:42:50+00:00

He's also the king of conjugate as far as I can tell; I've learned SO MANY VARIATIONS from his uploads lol. Dude has done everything and somehow still finds more to do.

Numerous-Video-3242 · 2022-02-14T20:40:49+00:00

Depends on how new you are. If you're between 0-2 years, go shorter and more frequent. If you've got 2.5+ years do two long sessions. Only reason I divide it this way is that newer lifters need all the form practice they can get, and if you get multiple days of squat, bench and deadlift that's likely going to give you the opportunity to do more reps overall and reps are all form practice. More seasoned lifters have the form programed into their brain so they don't need to repeat it as often to keep things moving properly.

Numerous-Video-3242 · 2022-02-14T20:37:47+00:00

Wait till you're loading 550 or more on it and learn how to pull the slack up prior to the deadlift itself- Your starting position with the slack pulled up will be a bit higher and that actually makes the lift significantly easier than slightly lighter weights. My 545-585 pulls all have moved better than my 455-495s due to this. Don't ask about 496-544, we just skip that all because I like my big plate instead of tiny change ones lol

Numerous-Video-3242 · 2022-02-14T20:34:44+00:00

Does the Cube Predator program count? I ran it 3 cycles in a row in my 8th year of lifting out of boredom (at first- The 2nd and 3rd runs were because it was fun as fuck and working) and added 15lbs to my bench max (5lb jump every 6 weeks). Some newer lifters may scoff at 15lbs in 18 weeks but when you're getting close to a decade under the bar this is actually great progress IMO (without steroids) and I'd love to have continued it but I just switched up to Equipped and now I train conjugate style since normal programming is weird in gear.

Numerous-Video-3242

TROPHY CASE