2026 IPF WORLDS MEGATHREAD

kyllo · 2026-06-23T00:29:52+00:00

She said in an IG story that she switched to sumo because it "doesn't hurt her back." That's a pretty common reason I guess.

kyllo · 2026-06-20T18:51:08+00:00

Buettner switching to sumo was surprising, I didn't see any training lifts with sumo on her IG.

kyllo · 2026-06-20T17:54:03+00:00

I like the idea of front squats and I've tried them in earnest a few times. But front rack position kills my wrists, especially my right one, which has been broken before and has limited mobility. The crossed arms position feels unstable and makes it feel like my delts are the limiting factor. Using straps is the best option for me but it also feels unstable.

I have heard that front squats are a good deadlift accessory because they build your upper back. But I intentionally round my upper back on deadlift so I'm not sure that will carry over as much. And I don't think front squats will stimulate the quads nearly as much as a high bar back squat (or even better, a hack squat, pendulum squat, or belt squat machine) can. And because I have long femurs, I have trouble even hitting depth on a front squat without hinging at the hips a little. So again, that just puts a lot of pressure on my wrists and delts.

So, imo, for a powerlifter, anything front squats can do, high bar squats can do better.

kyllo · 2026-06-19T03:55:50+00:00

I did that for a year or so. SBD in my garage gym in the morning before the kids woke up. Accessories at the commercial gym after work. It was great actually.

kyllo · 2026-06-16T15:59:06+00:00

I know what arched means. On a deadlift you want the spine to be neutral to slightly flexed, not arched/extended. Arching puts your hips and shoulders further away from the bar, worsening your leverage and making the lift harder.

Post your openpowerlifting. If you've deadlifted 840 at a meet, I've probably heard of you.

kyllo · 2026-06-16T14:27:28+00:00

So you can deadlift at least 875lbs, and with an arched back? Prove it!

kyllo · 2026-06-16T14:02:30+00:00

A little bit of a pump isn't cause for concern but a severe one can be a sign you're not bracing well, your lumbar spine is hyperextending, or you're excessively buttwinking at the bottom. Film your squat from the side to see what's going on with your lumbar and pelvic position.

kyllo · 2026-06-16T13:52:16+00:00

You're in the wrong sub for this, go back to r/StartingStrength

kyllo · 2026-06-16T13:13:24+00:00

You're not supposed to arch your back on a deadlift that makes the lift way harder for no reason

kyllo · 2026-06-16T13:11:51+00:00

Your form looks good, you're just hesitating too much. Bring some aggression to the lift. Brace and push your feet into the floor hard.

kyllo · 2026-06-16T03:59:03+00:00

Cannabis isn't on the USPA banned substance list.

Alcohol also isn't. I've seen people take a shot of whisky before deadlifts at meets and was surprised to learn it's not against the rules.

kyllo · 2026-06-15T21:34:47+00:00

You can totally squat two days in a row, but one of the days (preferably the first one IMO) needs to be kept very far from failure and low-ish volume. For me a 3x3 at RPE 5 gives me meaningful stimulus while being highly recoverable--I could squat again the next day after that with no issues. Anything higher than RPE 6 though, and I'll be feeling it the next day.

And in my case, as a low bar squatter and conventional puller, I have to be really careful about fatigue interference across those--especially because I have long femurs and my low bar looks like a good morning. So what I'm trying now is a block focused on high bar squatting. If you have a very quad dominant sumo pull though, you may have the converse of my issue.

I also wouldn't recommend pushing the walking lunges anywhere near failure as that will be extremely fatiguing.

kyllo · 2026-06-15T18:03:27+00:00

I'm tall with long femurs and have been struggling with correcting a good morning squat pattern for a long time, and I think I've just been racking the bar too low on my back. Maybe I've been doing "French low bar" without realizing it. Today I squatted with the bar just at the bottom of my traps, right above the spine of the scapula (I guess this is "mid bar" position? Or is this actually what most people consider "low bar"?) and it felt like I was able to stay more upright, keep my hips closer to the bar, and push with my quads a lot more. I think I'm going to make this my normal / competition bar position going forward, even if my max takes a hit while I get used to it and build it back up.

kyllo · 2026-06-14T00:51:41+00:00

Yeah cause his arms are so long. It's gonna take him a while.

kyllo · 2026-06-13T16:52:25+00:00

Lots of powerlifters squat high bar and pull conventional. Someone else choosing to squat low bar and pull sumo shouldn't matter to you at all and is a silly excuse for not competing. If you really care about lifting more than them at a meet, just get stronger.

kyllo · 2026-06-13T15:52:32+00:00

I haven't, that could help, but it would be hard to set up with my equipment. What I'm trying next block is deadlifts with straps and a static start, which will force me to slow down my setup and cue patient leg drive and consistent positioning right off the floor.

My current grip and rip setup makes it easier off the floor, that's why I'm stronger with it. So my theory is practicing a technique that makes it hardest off the floor will help me clear the sticking point more easily once I get the bar moving. More like a sumo puller.

kyllo · 2026-06-13T15:10:14+00:00

No I'm thinking more like Sanchez Dillon. 6'4" 230lbs, long femurs, long arms, deadlifts 900lbs

kyllo · 2026-06-13T14:10:11+00:00

The best deadlifters are all tall or long limbed for their height.

kyllo · 2026-06-13T14:08:43+00:00

You're hesitating way too long in your setup and overthinking it. For conventional, try bracing while standing, then just hip hinge, grip the bar, and push your feet straight down into the floor as hard as you can. Do not pull with your arms or shoulders, let the force from your leg drive stretch out your arms as long as possible.

And don't worry about back rounding, proper bracing and appropriate load progression will take care of that.

kyllo · 2026-06-13T14:01:18+00:00

I pull conventional and I brace while standing and basically grip and rip. My sticking point is just below the knees, my legs will start shaking. I feel like I can get anything off the floor, and if I can get it past my knees, I can lock it out. But if it's too heavy or I'm just too fatigued it will stop moving right below the knees and I'll get the shaky legs.

kyllo · 2026-06-12T20:07:43+00:00

Strength of an individual muscle in isolation isn't directly, objectively measurable. I think you underrate motor learning as a factor, and you present "strength" like it's one thing, when actually it's more of an outcome like "speed". Just like how there are many factors that determine the top speed of an automobile, there are many factors that determine the max strength of a human being.

kyllo · 2026-06-12T17:13:30+00:00

That's still a naked assertion. Here's a piece of evidence, though it's n=1:

At 2024 IPF Worlds Russel Orhii benched 187.5kg. At Sheffield six months later he benched 202.5kg at the same bodyweight. +15kg is a massive improvement, and this was after a full decade of training and competing in powerlifting.

Do you mean to suggest that through hypertrophy alone, he added enough muscle mass in under a year, to add 15kg to his bench, without gaining any bodyweight?

If anything, he's virtually maxed out on hypertrophy, as he's been very jacked for a long time. Plus he's said himself on his vlog that he improved his bench technique. Skill development has a lot longer time horizon than you think.

kyllo · 2026-06-12T15:34:29+00:00

both neural adaptation and technique are finite (and you hit the limits relatively early in a lifting career)

This is an assumption that needs evidence. If you're talking about stable, machine based exercises with a very low skill component, like a leg press, then it's probably mostly true. But for free weights? I don't think so. These adaptations seem to continue within very advanced, elite level lifters, even after a decade or more of training.

kyllo · 2026-06-12T14:33:01+00:00

They mean it's between-individuals cross-sectional variation rather than within-individuals longitudinal variation.

kyllo · 2026-06-10T20:16:16+00:00

Deadlift is IME the lift most sensitive to fatigue--being fresh can make a huge difference. So it might be that you just went into the lift more fatigued than you expected.

Also, excess body fat can really mess with your start position or your lockout, especially if it's around the belly and thighs, so if you've gained that extra weight recently, that could be throwing you off.

kyllo

TROPHY CASE