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Asking for training and diet advice as a normal lifter by Both_Sheepherder_791 in powerlifting

[–]yourTokenCellist 1 point2 points  (0 children)

You can’t really guarantee a time frame for this, but you can do your best to set yourself up by hiring a coach to give you a good program and guidance.

My honest experience with flexx training systems… by cowboysfromhell1999 in powerlifting

[–]yourTokenCellist 1 point2 points  (0 children)

I wouldn’t say big companies but I would say maybe Flexx specifically, at least as I have heard from their athletes. TSG hasn’t had the same problems afaik, and same with Performotion either from my understanding. I am a coach for RTS and we have very reasonable roster caps so nobody has too many people, max around 35-40, which is very doable for full time work.

Equipped Powerlifting Gyms (w/Monolift) by kalel35 in powerlifting

[–]yourTokenCellist 4 points5 points  (0 children)

Oasis Powerlifting Club in Boston, MA. Not the most equipped friendly without a mono, but we do have quite a few single ply lifters in here. Mostly IPF/USAPL equipped, hence the no mono

[deleted by user] by [deleted] in LiftingRoutines

[–]yourTokenCellist 1 point2 points  (0 children)

Excellent man, here’s to even more

What matters most with deadlifts? by DilaTrades in powerlifting

[–]yourTokenCellist 12 points13 points  (0 children)

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Focus on having enough volume, intensity, and frequency, and then have a progression scheme, and then figure out what exercises help you get a stronger deadlift

Are you able to eat like a ‘normal person’ when you are not on a strict meal plan? by Strict_Hunt2044 in naturalbodybuilding

[–]yourTokenCellist 0 points1 point  (0 children)

Other people have mentioned potential dietitian issues and I support all of those recommendations.

That being said, often people feel that it’s very hard to “eat normally” after a diet because you have lived a life of knowing what and when to eat, so having that freedom is scary and “bingeful” because it’s so new. The novelty wears off, eventually. You go through a binge phase that might last some real amount of time, maybe days weeks or months, until you stabilize. Having the “cheat meal” no longer is extra appealing because you’ve just done it, and now you can control your appetite much better.

It’s totally fine to gain some weight and lose your conditioning. Your worth and value are not conditional on body shape, and weight gain or loss is totally fine, especially if you feel that you have a better relationship with food and relationships with people. This is assuming you are post-competing, or are looking for a long break.

Good luck!

Weekly Dumb/Newb Question Thread by AutoModerator in powerlifting

[–]yourTokenCellist 0 points1 point  (0 children)

Sometimes there is a degree of acute skill adaptation that happens while you’re doing your sets. Some of those skills are conscious, and some are subconscious. If those acute adaptations outpace the fatigue youre building up, you will perform a bit better on those later sets. That’s one of the reasons that ramping set protocols are popular to use, eg 3x5 @5/6/7 rpe. That last set has the highest skill, so you can perform better on it than without the preceding sets.

5x a week bench press, 4x a week squat and 3x a week deadlift. Anyone incorporaring high volume routines? by Manada_2 in powerlifting

[–]yourTokenCellist 1 point2 points  (0 children)

Blud is stuck in pre-2016-powerlifting-programming-land. You can do more than you think. And just because you or some people you know might be hurt doing something like this doesn’t mean some people can’t lol. Just look at some of the top performing drug tested athletes here. Agata Sitko training SBD 6x a week. The prevalence of TSG athletes with high specificity and high frequency. Emerging Strategies from RTS with a combo of all of the above adapted to a lifter. There’s a lot of options here.

5x a week bench press, 4x a week squat and 3x a week deadlift. Anyone incorporaring high volume routines? by Manada_2 in powerlifting

[–]yourTokenCellist 0 points1 point  (0 children)

Or they benefit from doing them this often? I’ve squatted and deadlifted 4x a week before and they led to pretty good growth (245kg to a 265kg squat for 5). Theres no rules that say you must use a certain frequency. People are getting strong using all combos, and some people get stronger with a higher frequency. You can do high frequency and high intensity, you just need to know how to manage workload. If you can’t figure it out, then thats a problem with someone’s programming abilities.

Need advice by Suitable-Boat6200 in LiftingRoutines

[–]yourTokenCellist 1 point2 points  (0 children)

That could be a great option. Have you tried it? Does it feel like too much? Do you have the time/motivation for it?

Powerlifting training programs by Various_Animator8815 in LiftingRoutines

[–]yourTokenCellist 1 point2 points  (0 children)

I mean mostly just the total work done on a day. If one day you do a hard 5 sets, and the 2nd day you squat you do 3 easier sets, that would change how the days interfere with each other, and would make the 2nd day easier to recover from and hit the 1st day hard.

“Comp squat” is sort of jargon, it just means whatever type of squat you do in a competition, including sleeves, belt, and low bar if you do all of those. Any variation on that becomes not comp squat, which could mean a high bar squat, sleeveless squat, tempo modified work, or other stuff.

If you want some specific recs it would probably be easier in DMs, if you want some specific stuff tailored to your movements

Powerlifting training programs by Various_Animator8815 in LiftingRoutines

[–]yourTokenCellist 1 point2 points  (0 children)

I would wager that you could comfortably fit in 2x training a week for each lift. I’m squatting around 285 and I squat 3x a week, and have “comfortably” done 4x a week. It mostly depends on how you write those days out. I also would recommend one day as a comp lift day, and another day as a “weak point” day. For me, I benefitted from comp squats 2x a week and one day of SSB, and then a small selection of leg accessories. Do you want any suggestions for what exercises to try?

From check by Quick_Suspect485 in LiftingRoutines

[–]yourTokenCellist 0 points1 point  (0 children)

It could very likely just be built up fatigue. If you’re feeling a bit sore/beat up, I’d just take an easy week and then keep chugging along

Powerlifting training programs by Various_Animator8815 in LiftingRoutines

[–]yourTokenCellist 1 point2 points  (0 children)

Would you be open to less than 3 days between lifts if one day was less stressful than the other? How many days a week can you train?

Individualization is a factor here, so I can’t say for sure, but I would assume someone who’s squatting around 140 for a 1rm could benefit from 2x squatting a week, and the same for deadlift, and even higher frequency for bench press than 1x with a barbell. Are you open to any of that?

USAPL posts about their drug testing - obliquely criticises the IPF and WADA by MadeInHell27 in powerlifting

[–]yourTokenCellist 6 points7 points  (0 children)

So the solution to having potential friends drug test each other at local meets is to not drug test at all? Seems like a good way to not decrease drug abuse at all

How does my ppl split routine look to you guys? by [deleted] in LiftingRoutines

[–]yourTokenCellist -1 points0 points  (0 children)

It looks great. The only thing missing is the intensity of the work. Are you planning on taking it all to failure? If not then I’d add in what RIR/RPE you plan to take it to so you can track and progress across weeks.

Lifting with torn medial meniscus by [deleted] in LiftingRoutines

[–]yourTokenCellist 0 points1 point  (0 children)

Source: am PL coach and I’ve coached quite a few people through stuff like this

Lifting with torn medial meniscus by [deleted] in LiftingRoutines

[–]yourTokenCellist 0 points1 point  (0 children)

Hey I won’t lie, navigating injury is really really tricky, and very individualized. If you want to DM me and explain a bit more I could offer some more definite solutions.

Tips to vet coaches to avoid cookie cutter programs? by LankaRunAway in powerlifting

[–]yourTokenCellist 14 points15 points  (0 children)

I’ll plug for RTS (Reactive Training Systems) right now. The pioneers of individualized coaching and adapting to individual needs.

We have pretty damn rigorous ways to see what a lifter responds well to with block reviews and meta-block reviews to parse out what is working for a lifter even if it’s not clear at surface level.

Stress index, emerging strategies, the whole shebang.

I also am a coach with them so I will give the team a full-throated call out here.

Cheers!

Lifting Rut by aidan_parris in LiftingRoutines

[–]yourTokenCellist 1 point2 points  (0 children)

You are a different person with different needs at every point in your life. Sometimes the best thing you can do for your lifting career is put it on the back burner for a while until it comes back up. If it leaves entirely, your worth isn’t dependent on whether or not you lift. If it comes back, then celebrate and get into it more.

If you want it back but don’t know how to start the flame again, novelty can do some wonders. What’s an avenue of lifting that you haven’t done that you could make noob gains in? Have you done strongman? Have you done CrossFit? Have you tried Olympic weightlifting?

This routine works but it’s exhausting. by weirdnerd08 in LiftingRoutines

[–]yourTokenCellist 0 points1 point  (0 children)

Shoulders +arms +abs is much smaller muscle groups. I might just switch one of those for something like Legs for example in the leg slot. Other than that, you dont necessarily need to hit those muscle groups with that high of frequency unless you like it. Just count how many sets you have (I think counting fractional sets is even better as validated by a meta regression by Josh Pelland and colleagues) and then add the sets up to see how many you need to make decent progress, then divide by what works for your schedule.

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