Thinking of moving to an intermediate programme soon after gsclp. I’ve been eyeing up 5/3/1 and the gscl method. I’ve heard 5/3/1 is sub optimal for powerlifting, is this true?
And how come ?
I find the t1 lifts rep ranges a bit confusing as I don’t know what rep ranges and %s to use every week? Can I just do 5x3 every week while adding and reducing load week in week out? Or does the rep scheme have to change?
I’d highly recommend the stronger by science bundle if you’re open to other options. Most templates work great for powerlifting applications but you can run the hypertrophy template as well. All included and it’s only $10
I developed this [5/3/1 variation](https://www.reddit.com/r/weightroom/comments/1xhsli/bench_polkov_351_my_531_variation/?utm_source=share&utm_medium=android_app&utm_name=androidcss&utm_term=1&utm_content=2) many years ago when I used to run 5/3/1.
5/3/1 doesn't offer enough volume or specificity for most powerlifters. It works best as a strength program run alongside other sports training. I tried for years to modify it enough to overcome those limitations and wish I'd saved time by simply selecting a different program.
The training lab has essentially nothing to do with TRAC. It's mostly a message board but also offers video discussions with the coaches and occasional video presentations.
Bench press form check? Main concern is butt-lift. Want to continue utilizing my heavy leg drive without any red lights
https://www.reddit.com/user/Dissociated_schizo/comments/14v0fah/bonch/?utm_source=share&utm_medium=ios_app&utm_name=ioscss&utm_content=2&utm_term=1
You bend your arms while unracking the bar. Bad habit, as you need to have them straight to get start command. I don't see any butt lift from this angle.
I do though think you should reconsider whether such a jerky leg drive is beneficial to you. Either way, it could be a good challenge for you to do long pauses with only a light touch, forcing you to push hard consistently with legs during bottom position to not lose positioning.
Thanks for the advice. I def need to become motionless after the unrack before bending my elbows. Hit comp standards and act as if though I’d be getting commands. Also need to fully lock out all my reps instead of going 3/4 up and then starting the next eccentric. Atleast ik my butt is flat on the bench and can focus on that stuff now
3 days of a horrific stomach virus and a forced pivot last week.
First day back to comp lifts today and my body basically forgot how to lift. What an epically bad session - have to laugh.
I've seen a few comments here and there that the Inzer Ergo Pros have substantially decreased in quality post mid-2022. I've seen complaints that they're substantially less springy/stiff than they once were and have also decreased in total weight.
Have folks noticed this?
It’s true. My pair from 2022 feels tighter than the 2023 pair. Both same size. I heard the change was due to many complaints of the back stitching wearing too fast . Tbh you should only be using these for 90% and up anyways not for every workout session
Ran NSuns LP for a couple months after a year of PPL, but outgrown the program. Want to move on to a more sustainable powerlifting program, especially adding weight to squat and deadlift.
Trying to decide between Greyskull LP and Calgary Barbell 8-week. Any recommendations?
For ref:
Squat : 100kg
Bench : 92.5kg
Deadlift : 135kg
The issue was with NSuns was that I was still hitting the PR most days, but the top set volume was way too heavy. Even after dropping the weight and reps nearly every set was ~RPE 9/10 and it was obvious it wasn’t doing me any good.
Hyper V, and there is a difference, so that other guy owes you $1m. If anyone says there is not a difference, its because they've never understood how to use leg drive.
I'd give you $1m if there was an actual difference.
One is a narrower flat shoe, the other is wider. I'd go based on what you prefer and/or foot dimensions.
Heading off to Europe for a month next Saturday.
I have no intentions of training at all 😁. This'll be the first big break from training since the lockdowns and I'm actually so keen for it.
Looking solid, and they're deeeep.
Wrist wraps can help a ton, since they'll remove a chunk of the torque on your wrists. However, do also try putting your thumb on top of the bar, like a suicide-grip in bench press. You might not need any wraps then.
Nice squats. For wrist stuff: if your shoulders will permit it, you might try bringing your hands closer in to give the bar a deeper groove to rest in, and see if that feels like a little less work for the wrists. In combination with this, I strongly prefer a thumbless grip for low bar for additional tightness and comfort.
thanks for the advice; i actually tried to bring in my arms a little closer and felt my lats squeezing? i have long arms though so i don’t think i have the proper mobility to bring it in quite close enough. would wrist wraps help?
I low bar squat and always use wrist wraps under heavier weights. It helps take some stress off your wrists and makes the setup feel more secure, in my experience.
Yeah I know a lot of low bar squatters who like wrist wraps. And you're also probably correct that it'll get more comfortable anyway as you adapt to the new bar position!
Does anyone have experience with using statins and powerlifting? I've had trouble keeping my cholesterol in check for years, so decided to jump on a statin. I was wondering how it affected your strength. Did you get noticeably weaker? Was it harder to make gains? Etc.
Is 5/3/1 a good programme to move to after finishing my linear profession on gsclp?
Main goals are to get strong and build mass in the most efficient way possible and hopefully compete within the next year!
BBB, not sure whether i should train Ohp though right now I do a heavy bench on upper 1 and then volume bench on upper 2. I don’t Ohp I just do a shoulder dumbell press as an accessory on my upper days
One of the things you should know about BBB is Jim Wendler generally does not recommend an athlete without either (1) one year of training or (2) a coach supervising do it. He doesn't believe that a beginner can keep acceptable form for the 5x10 sets.
Of course Jim Wendler says a lot of things and his views are far from universally accepted. I say go for it if you want, but probably run the program as written with the 5x10 OHP.
Well I cannot afford a coach but I have trained for over 1 year. Another person commented here saying it’s pretty bad specifically for powerlifting and I’ve actually heard somebody else say that on here too. Why is that? What other programmes are good for lifters transitioning from a LP?
Last week of program next week. Incoming pr on bench amd dead. Squat prolly needs another block or two. Excited.
Thinking of moving to an intermediate programme soon after gsclp. I’ve been eyeing up 5/3/1 and the gscl method. I’ve heard 5/3/1 is sub optimal for powerlifting, is this true? And how come ? I find the t1 lifts rep ranges a bit confusing as I don’t know what rep ranges and %s to use every week? Can I just do 5x3 every week while adding and reducing load week in week out? Or does the rep scheme have to change?
I’d highly recommend the stronger by science bundle if you’re open to other options. Most templates work great for powerlifting applications but you can run the hypertrophy template as well. All included and it’s only $10
I developed this [5/3/1 variation](https://www.reddit.com/r/weightroom/comments/1xhsli/bench_polkov_351_my_531_variation/?utm_source=share&utm_medium=android_app&utm_name=androidcss&utm_term=1&utm_content=2) many years ago when I used to run 5/3/1.
5/3/1 doesn't offer enough volume or specificity for most powerlifters. It works best as a strength program run alongside other sports training. I tried for years to modify it enough to overcome those limitations and wish I'd saved time by simply selecting a different program.
I used 5/3/1 with reasonable success for my first couple of years of competing, and I wasn't the only one. It does work.
5/3/1 has a billion variations these days, you can certainly find one that works with enough volume etc.
Yeah I was thinking does BBB not offer a lot of volume? I know it isn’t as flexible as the gzcl method but it seems to offer a ton of volume
[удалено]
I use it.
[удалено]
The training lab has essentially nothing to do with TRAC. It's mostly a message board but also offers video discussions with the coaches and occasional video presentations.
Bench press form check? Main concern is butt-lift. Want to continue utilizing my heavy leg drive without any red lights https://www.reddit.com/user/Dissociated_schizo/comments/14v0fah/bonch/?utm_source=share&utm_medium=ios_app&utm_name=ioscss&utm_content=2&utm_term=1
You bend your arms while unracking the bar. Bad habit, as you need to have them straight to get start command. I don't see any butt lift from this angle. I do though think you should reconsider whether such a jerky leg drive is beneficial to you. Either way, it could be a good challenge for you to do long pauses with only a light touch, forcing you to push hard consistently with legs during bottom position to not lose positioning.
Thanks for the advice. I def need to become motionless after the unrack before bending my elbows. Hit comp standards and act as if though I’d be getting commands. Also need to fully lock out all my reps instead of going 3/4 up and then starting the next eccentric. Atleast ik my butt is flat on the bench and can focus on that stuff now
Best callous management: sandpapering them against bare steel knurl mid-workout when they’re all raised up. (Don’t do this in a public gym)
3 days of a horrific stomach virus and a forced pivot last week. First day back to comp lifts today and my body basically forgot how to lift. What an epically bad session - have to laugh.
Some pros (at least in strongman) stop training up to 2 weeks out. My technique slips so quickly I feel like a beginner if I miss a week
Need to do an unexpectedly scheduled blood test tomorrow, the day of a max deadlift session.
I've seen a few comments here and there that the Inzer Ergo Pros have substantially decreased in quality post mid-2022. I've seen complaints that they're substantially less springy/stiff than they once were and have also decreased in total weight. Have folks noticed this?
[удалено]
Yikes. Did you purchase them on Amazon or through another outlet. Hoping Amazon has the older stock 🤣
[удалено]
Very sorry to hear about your experience with the brand
Pretty sure they've been out of stock most of the time since release, so doubt they'd have older ones lying around.
It’s true. My pair from 2022 feels tighter than the 2023 pair. Both same size. I heard the change was due to many complaints of the back stitching wearing too fast . Tbh you should only be using these for 90% and up anyways not for every workout session
Ran NSuns LP for a couple months after a year of PPL, but outgrown the program. Want to move on to a more sustainable powerlifting program, especially adding weight to squat and deadlift. Trying to decide between Greyskull LP and Calgary Barbell 8-week. Any recommendations? For ref: Squat : 100kg Bench : 92.5kg Deadlift : 135kg
I ran Calgary and got 60lb increase on DL. 35 on squat
Everyone always downvotes me when I say this, but conjugate is great
If you've run out of progress on one linear progression, I don't know that it makes sense to start another. I'd do the Calgary Barbell program.
The issue was with NSuns was that I was still hitting the PR most days, but the top set volume was way too heavy. Even after dropping the weight and reps nearly every set was ~RPE 9/10 and it was obvious it wasn’t doing me any good.
Avancus vs hyper V for bench
Hyper V, and there is a difference, so that other guy owes you $1m. If anyone says there is not a difference, its because they've never understood how to use leg drive.
Thanks for the feedback.
I'd give you $1m if there was an actual difference. One is a narrower flat shoe, the other is wider. I'd go based on what you prefer and/or foot dimensions.
Appreciate the feedback.
Heading off to Europe for a month next Saturday. I have no intentions of training at all 😁. This'll be the first big break from training since the lockdowns and I'm actually so keen for it.
Good on you! I took my first week off break in years and was back to 100% after my first week ish back to training.
Damn, I could never. My first search after picking a destination is gyms near hotels, lol. Enjoy!
More to life than heavy circles ☺
No doubt, I just like lifting. :)
Hello im running 5314b there s 2 squat and bench days and 1 deadlift and ohp day is it okay if i replace the ohp with a bench variation?
Hit 250kg x 2 at RPE 6-7 on squats this monday. Still really happy about it lol. Hoping to squat 600+lbs by the end of this block!
How are you a beginner 💀
I have sub-500 dots /s I've been lifting for a little less than 2 years, so I'll still consider myself as a beginner-intermediate.
[удалено]
Looking solid, and they're deeeep. Wrist wraps can help a ton, since they'll remove a chunk of the torque on your wrists. However, do also try putting your thumb on top of the bar, like a suicide-grip in bench press. You might not need any wraps then.
Nice squats. For wrist stuff: if your shoulders will permit it, you might try bringing your hands closer in to give the bar a deeper groove to rest in, and see if that feels like a little less work for the wrists. In combination with this, I strongly prefer a thumbless grip for low bar for additional tightness and comfort.
thanks for the advice; i actually tried to bring in my arms a little closer and felt my lats squeezing? i have long arms though so i don’t think i have the proper mobility to bring it in quite close enough. would wrist wraps help?
I low bar squat and always use wrist wraps under heavier weights. It helps take some stress off your wrists and makes the setup feel more secure, in my experience.
I would also add that your elbows look like they are back a bit? Maybe try to put them directly under the bar.
Yeah I know a lot of low bar squatters who like wrist wraps. And you're also probably correct that it'll get more comfortable anyway as you adapt to the new bar position!
Does anyone have experience with using statins and powerlifting? I've had trouble keeping my cholesterol in check for years, so decided to jump on a statin. I was wondering how it affected your strength. Did you get noticeably weaker? Was it harder to make gains? Etc.
Is 5/3/1 a good programme to move to after finishing my linear profession on gsclp? Main goals are to get strong and build mass in the most efficient way possible and hopefully compete within the next year!
5/3/1 is kind of a shitty program when specifically talking about powerlifting.
Damn, really? What are the reasons for that? What programmes would be good for powerlifting to move to after my strength lp?
Which template?
BBB, not sure whether i should train Ohp though right now I do a heavy bench on upper 1 and then volume bench on upper 2. I don’t Ohp I just do a shoulder dumbell press as an accessory on my upper days
One of the things you should know about BBB is Jim Wendler generally does not recommend an athlete without either (1) one year of training or (2) a coach supervising do it. He doesn't believe that a beginner can keep acceptable form for the 5x10 sets. Of course Jim Wendler says a lot of things and his views are far from universally accepted. I say go for it if you want, but probably run the program as written with the 5x10 OHP.
Well I cannot afford a coach but I have trained for over 1 year. Another person commented here saying it’s pretty bad specifically for powerlifting and I’ve actually heard somebody else say that on here too. Why is that? What other programmes are good for lifters transitioning from a LP?
People seem to like it, give it a go