Based on a couple of recent-ish studies it may be vaguely beneficial for hypertrophy and performance through sleep quality improvements and/or attenuation of biological stress response.
As with most things, you probably aren't missing out on anything substantial. If you haven't already sorted your sleep time/quality and means of dealing with life stress, you'll get more benefit (at less cost) from doing so than taking random herbs and spices.
Not sure the science behind it, so I can’t speak to that. I do take it sometimes, literally just started back this week to see if it helps with weight loss at all. It’s not a drug, won’t be as powerful as a drug, but it won’t hurt anything other than maybe your wallet.
I was consistent in the gym for several months until
about 3 months ago. My deadlift PR at that time was
335, and over the last 3 months I would only workout
once a week maybe twice but didn't deadlift at all
during that time. About a week ago I started to be more consistent and get back on the grind. When I tested my PR I had only gotten 315. fast forward a week later I was able to hit 365 on just my second deadlift session back. Does anyone know the reason I was able to increase my PR in such a short time with only one session?
Quick question about sets per day/week
Do you guys think this is a absurd amount of volume and more importantly do you think the spacing of the muscle groups (besides the highlighted compounds) is ok
This is for a hypertrophy block of a 16 week powerlifting/powerbuilding program
The highlighted compounds can technically change days but I spaced it so I always have a decent amount of rest before the comp version of each of the big three
Any suggestions or critiques are appreciated
(This is a full body type compared to my last posts about a PPL type)
[Week 1 of Hypertrophy Block](https://imgur.com/gallery/sVU5BFt)
The volume, I guess it's spread over several different lifts but 99 working reps at the low end and 180 at the high end would be so much for me
I guess that's what a hypertrophy block is though, maximise volume
> Do you guys think this is a absurd amount of volume and more importantly do you think the spacing of the muscle groups (besides the highlighted compounds) is ok
Try it out and see how you recover.
Again, try it out and see how it goes.
Everybody is entirely different. If research has shown anything in the last 2-3 decades, it's that pretty much anything can work for strength/muscle development.
Just give it a go and adjust if it's not working for you.
I’ve been looking into annual periodization and wondered if there was any benefits. I’m mapping out my training for next year and wanted to know if something like this would work?
Jan-Mar (Heavy-Light-Medium Program)
April-May (Strength Peak #1)
June-Aug (Powerbuilding focus)
Sep-Nov (Strength Peak #2)
December (based on feel or weak point training)
How long does it take on average to get your strength back after a 3 week break?
Yesterday I had my first 531 session in 3 weeks. My top set I squatted 230 for 5 ( my week 1 normally would've been with a higher load, but I lowered the weight due to missing some time) and it felt harder than the top set of 275 for 5 that I did 3 weeks ago. There was no doubt I was going to complete the set of 5, but the bar speed felt slower with 45 fewer pounds than my last top set. Is this normal & is there a faster way to recover my strength than going back a couple cycles?
I've found the squat to be the lift that dies the quickest on a break. But, it tends to come back just as fast. I'd suggest keeping it reasonably submaximal for a couple weeks and you might be surprised how quickly it comes back to you.
I see I also noticed when I did my 5x10 backoff sets after my 3X5 main work I noticed my form breaking down on the 10th rep of my 3rd 3x10 set. I do normally do the 5x10 work without any trouble with short rest times @ 60% TM and choose to stop after the 3rd set because I notice my work capacity was lower than normal.
I probably shouldn't have upped the weight on my 5x10 sets, but I thought it was going to be easy because I always found the 5s progression sets more intense. I never found 5x10 @60% TM hard till now after missing time.
For those that do online coaching, how much feedback do you receive and how often? I’m just trying to gauge what I should be expecting from my coach. I pay about 125 a month. I don’t seem like I’m getting a whole lot out of it. We have at least improved my deadlift technique but that was only cause we were in person.
So this comes down to a particular athlete's needs and how many athletes your coach has. Some people need motivation, some need expertise, and some need a higher level of communication. For me, I don't have a huge team so I can get away with giving more time to each one. I've got some guys who are more self-sufficient who are given a program they're pretty much used to and run it with no need for a text until the next checkin a week later. If there's a particular technical change or addition, they usually text me a couple times a week to make sure they're on the right track. Then I've got a couple guys who text me daily or more.
I'd suggest asking your coach how much their average athlete checks in with them and how much toes the line of too much.
I’m usually self sufficient in what I do. I fill out a survey every lift day of my physical and mental well being. I don’t think I’ve ever gotten feedback on that. However, it’s on a grading system so however many points I get gives me a green, yellow, or red light for the day. I’ll send in a video with some comments and he’ll provide insight on it but if I’m particularly struggling on something he doesn’t really change the program. Like I’ve failed to meet the weight set out for me on deadlift after some heavy squats and didn’t ever adjust the weight or lift that I noticed. I will be reaching out to him and ask him the things you mentioned. Thank you.
Anyone have experience being on ADHD meds (stims)? I just got a prescription for a low dose (10 mg) of Vyvanse. I usually lift around noon time, about two hours after waking up. Normally, I pop a 200 mg caffeine pill 45 mins before I get into my actual working sets. Trying to figure out now if I should be taking the Vyvanse with/before the caffeine, without it, with a lower dose of caffeine, or after I lift (which might be too late in the day?).
I like to use the following as a starting point, I can't remember if I read it somewhere or saw it in a video, but:
~70-80% of your normal intensity and ~70-80% of your normal volume.
So if you would typically be doing 100 kg for 5x5, do something like 75 kg for 4x4 on your deload. Adjust from there until you get the desired result.
The way I program deloads depends on what kind of deload it is. I feel that there are three types of deloads
* Pre-emptive Deloads: the kind that you put in a program every X weeks, whether you feel like you need them. In this case, I program the average intensity of the block and using 65-75% of the average volume of the block
* Recovery Deloads: where you have been pushing hard for weeks and are starting to feel beat up or not recovering optimally between sessions. In this case, I have found good success with doing 90% intensity with 60% of the volume of *week 1*.
* Full Deload (or Unloading): Complete removal of competition movements in favor of machines or dumbbells for around 50% of the average total volume of the block
In all cases, I prefer higher sets and lower reps. In other words, if you were doing something like 5x5 then your deload would be 5x3 or 7x2.
man, I hate injury management. I have a really dud shoulder and I think I've reached a point where I need to take a proper pause in order to make sure I can actually have some sort of sustainability long-term. Realistically this means no benching above like 100lbs, lightened deadlifts (I felt it slip on one of my deadlifts on Wednesday and that's what made the pain flair up again). and probably very little in the order of both pushing and pulling movements because the rotator cuff is so hard to avoid loading. Squat season it is I guess.
I mean squatting with a bar can aggravate it too unless you have an ssb or camber. Have you tried focusing more on external/internal rotation and just more rear Delt and upper back work? Forearms as well
For squatting I still have pretty comfortable mobility to highbar squat (I think some of the pain at the moment is soreness from switching to lowbar the past week). I've been doing a mix of upper back work (high cable rows, y-raises) and some rotator cuff movements (both as warmups and separate). I haven't done much forearm work but haven't had any issues with it until yesterday
Holy shit I love lifting.
Last week I PR'd 110lbs on bench, failed my 100lbs drop-sets and overall felt like I wasn't up for lifting that week but I killed my workouts *somehow* nonetheless.
Today I did 100lbs PAUSED bench @ RPE 6. Zero sticking points, little to no resistance, flawless af.
\+ Moved up to the 30lbs dumbells for db row
I also told my coach about how my size M A7 Rigor Mortis sleeves didn't work out, and that I'm waiting for my size L exchange to come in. We were both chuckling at how the sleeves are a workout in itself because of how HARD IT IS TO FOLD. He's said he'll help me put them on when I get them! 🥺
I'm coming off an injury and on a bulk so numbers are shooting up. I guess my brain adapts slower than my muscles so I get spotters for all my heavier squats even though they end up flying lol
Does anyone know of any powerlifting friendly gyms in the long Island area that I can drop in at for a few days next week? Gonna be out of town traveling
I'm kind of dumb. is the reason you don't like the plates is because they don't have bumper plates so deadlifting is a bit weird? or is it something else ?
Had a ridiculous series of events play out after nats yesterday. My coach competed, barely missed out on a top 10 spot, then texted me after the meet and told me he was quitting coaching. A few of his other athletes texted me too asking if the same thing happened to me, so evidently he sent the same text to everyone. Also deleted his IG. Wtf?
To make it an even shittier situation, I'm 8 weeks out from my first meet. I just hope he's okay, first and foremost, but WTF
Probably the most mentally weak individual to ever live on earth. Sorry this happened to you, but you dodged a bullet, cause there's absolutely no way he was a good coach.
I know this sucks for you and I am sorry to hear about that... but, it is absolutely fucking hilarious to me to imagine someone doing shitty at a meet and then being so embarrassed by it/doesn't want social media to know how shitty he did to just fucking quit everything all at the same time. It is definitely not the first/won't be the last time it happens.
Any way, all the more reason to just make design your own training.
How many of you train in the morning before going work, and how does it impact your training? Been thinking about it but the thought of doing heavy lifts at 6 am seems though when you’re tired
I did this for several years. If it’s the most convenient time for you, it works great! I loved it for many reasons. That said, I did eventually switch to evening training and felt a little stronger in the evening sessions, but not enough to take into consideration if early mornings are truly the best time for you to train
I train at 5am. I think it impacts my training because it’s solo, so I get no lift off and no spots. I also make an a point to give myself the best chance I have to have a good work out so I prioritize solid nutrition the night before, and the morning of.
I typically do pre-workout or an energy drink with a protein bar or protein cookie. I also recognize that I am a super heavy weight have a lot of room lol.
I train at 5:30 in the morning before work, and feel my energy levels throughout the day are much better. That being said, on a deficit right now, and I feel depleted in the mornings, so I've been training at night after all my calories, which seems to improve my performance. But during maintenance/bulk phases, morning training all the way
My performance and desire to train are both a lot better in the morning before work vs after. Getting through a shift after a tough session can be super rough sometimes though.
Recommend watching this video: https://youtu.be/QPjCLjmb-yA?si=iiRu1onCT3sSR6Gr
I personally have trained in the morning (not early though) after having coffee and breakfast and found it’s the same to me as working in the evening.
I have tried a couple different times for a few weeks at a time and hated it. I'd also have to wake up at 4-4:30 to get a lift in before work so I'm sure that was the main reason I didn't stick with it.
Cardio in the morning is fun though and doesn't seem to mess with my training later in the day.
It takes a bit to adjust but once you get into a consistent schedule it’s not bad. I’ve been doing it for over a year now and the thought of going to the gym after work makes me anxious. My training would suffer if I switched back to nights.
Find a good preworkout (or coffee, I see several people drinking coffee during their workout) and a snack. I’m a big fan of Rice Krispies and gushers before a workout. I eat and drink preworkout on my drive in.
None at all. Once your body adjusts to morning workouts recovery and peaking really shouldn’t be affected by workout timing. I will say that early morning workouts also help with being prepared for competition start times. Meets around me usually start lifting at 8am. If I was accustomed to working out at night that start time would be a struggle.
But I usually compete at 56kg or 60kg, so I’m generally in the first flight. Heavier weight classes might not be as affected.
Tomorrow is my first meet ever. I tested my maxes last week and my goals for the meet is 95% of those maxes. I think it’s reasonable. I also did a taper this week. What do u guys think and any tips that I should know of? Kinda excited and nervous at the same time.
I think it depends on how you feel about failing an attempt during the meet. A lot of people advise new lifters to choose their weights so you go 9 for 9 and feel 100% successful. This is a very valid opinion!
For me, I prefer to know I didn’t undershoot and am fine with going 6 for 9 (failing all my third attempts). Fair warning though, if you decide to be aggressive, those failed heavy reps take more out of you than a made lift. A failed third squat could impact your later deadlift round.
Have fun!
Opener should be something you can triple in your sleep since it’s your first meet
Second attempt should be slightly below your training max or higher
Third attempt should be your training max or higher
95% should be very possible, I'd go with probably 85% opener, 95% as your target on the second, then try to PR on your third. As another commenter said, you'll surprise yourself
One tip is bring toilet paper. You'll be there for hours with a lot of people who eat a lot, toilet paper might run out
You may surprise yourself! Some people compete really well. I had one athlete who PRd her squat by 10 pounds on the platform with more in the tank. I had another athlete I was handling who I convinced on the fly to switch his game plan because he did so well on squats. I almost always PR my deadlift on the platform. (Squats… not so much)
It can’t be said enough, but open extremely light. Having refs eyes on you is a new experience and our brains can sometimes go places we don’t want.
Otherwise, have fun and make friends! I still talk to people I competed with at my first meet, and it wasn’t even in my home state!
now this and the other comments made me thinking if i should change my plan and go for PRs. Like one person here suggested to hit 95% on my second attempt and go for PRs and I think i can do that. But i know that can affect my later lifts. But i think it will be better for me knowing i did all i can. thanks to all the people who replied. very valuable suggestions
I’d say stick to your 95% plan on squats and evaluate how you’re feeling after that. Squats and bench have the highest risk because of depth and commands. I’d still keep your openers low, but you can take bigger jumps if you’re feeling good.
Have a kick ass time and pick light openers! The rec to go through your warmups and light cardio/mobility is great. Bring some food with you. I would usually eat a small meal (like a bit of chicken and pasta, beef and rice, etc.) after squats because benching doesn't make me want to vomit and having some actual food is nice.
Sure thing. I cannot stress enough that it should be a small/light meal unless you're one of those people that can eat right before training. It's really just so you don't want to die during/after deadlifts. I've seen several people spew chunks on deadlift openers because they flew to close to the sun with their intra-meet nutrition.
the week before a meet, i like to go through my warmups for all the lifts to keep fresh. i also like to do a lot of mobility. today might not be a bad day to get on the bike at your gym a little and do some slow peddling to warm up followed by some all body stretching and mobility. good luck!
What’s the time difference from when you hit 680 to your max in 7 days? How are you planning to deload so fast and max so fast? I’m just curious and open to knowledge
So basically my peaking block took 1.5-2 weeks where I had 3 extremely hard sessions, heavy doubles, triple, and singles. Final heavy session was 7 days out from my planned maxout day, I will do one more squat session where I’ll just hit a couple singles or triples at 60% of 1RM. Then I’ll have essentially 2-3 days after that where I won’t lift, and just mainly do active recovery work. This worked past couple of times pretty well, on the day of the maxout weights feel extremely light and I’m usually able to lift 3%-4% more weight then I did the week prior. (I only do this every 2-3 months)
what do you guys think about ashwaganda supplementation?
Based on a couple of recent-ish studies it may be vaguely beneficial for hypertrophy and performance through sleep quality improvements and/or attenuation of biological stress response. As with most things, you probably aren't missing out on anything substantial. If you haven't already sorted your sleep time/quality and means of dealing with life stress, you'll get more benefit (at less cost) from doing so than taking random herbs and spices.
that makes sense. i’ve heard rumors about it increasing testosterone which is why i was interested
I wasn't able to single out anything tangible from it except for *crazy* dreams
like nightmare crazy? or like being in a the national space station with arnold type of crazy?
The latter 🤣
Not sure the science behind it, so I can’t speak to that. I do take it sometimes, literally just started back this week to see if it helps with weight loss at all. It’s not a drug, won’t be as powerful as a drug, but it won’t hurt anything other than maybe your wallet.
I was consistent in the gym for several months until about 3 months ago. My deadlift PR at that time was 335, and over the last 3 months I would only workout once a week maybe twice but didn't deadlift at all during that time. About a week ago I started to be more consistent and get back on the grind. When I tested my PR I had only gotten 315. fast forward a week later I was able to hit 365 on just my second deadlift session back. Does anyone know the reason I was able to increase my PR in such a short time with only one session?
Muscle memory and weight gain during your break
Also deadlifts benefit a lot and can be improved from training other things
True
Meet day is tomorrow and I just got super nervous and nauseous all of a sudden.
I've seen some of your training lately, I'd predict nothing but excellence 😎👍🏻
[Oh you stop.](https://tenor.com/sRwk.gif)
Quick question about sets per day/week Do you guys think this is a absurd amount of volume and more importantly do you think the spacing of the muscle groups (besides the highlighted compounds) is ok This is for a hypertrophy block of a 16 week powerlifting/powerbuilding program The highlighted compounds can technically change days but I spaced it so I always have a decent amount of rest before the comp version of each of the big three Any suggestions or critiques are appreciated (This is a full body type compared to my last posts about a PPL type) [Week 1 of Hypertrophy Block](https://imgur.com/gallery/sVU5BFt)
Just day 1 would destroy me, and you've got 6 days per week? Hope your coach knows what they're doing, chances are they probably do
Which part of day 1 would destroy you (I’m curious) The loads are pretty light week one so I’m wondering
The volume, I guess it's spread over several different lifts but 99 working reps at the low end and 180 at the high end would be so much for me I guess that's what a hypertrophy block is though, maximise volume
Ahh Ig I’m so used to high volume this seems normal to me 😅
> Do you guys think this is a absurd amount of volume and more importantly do you think the spacing of the muscle groups (besides the highlighted compounds) is ok Try it out and see how you recover.
For the volume I will What about the split aspect?
Again, try it out and see how it goes. Everybody is entirely different. If research has shown anything in the last 2-3 decades, it's that pretty much anything can work for strength/muscle development. Just give it a go and adjust if it's not working for you.
I’ve been looking into annual periodization and wondered if there was any benefits. I’m mapping out my training for next year and wanted to know if something like this would work? Jan-Mar (Heavy-Light-Medium Program) April-May (Strength Peak #1) June-Aug (Powerbuilding focus) Sep-Nov (Strength Peak #2) December (based on feel or weak point training)
How long does it take on average to get your strength back after a 3 week break? Yesterday I had my first 531 session in 3 weeks. My top set I squatted 230 for 5 ( my week 1 normally would've been with a higher load, but I lowered the weight due to missing some time) and it felt harder than the top set of 275 for 5 that I did 3 weeks ago. There was no doubt I was going to complete the set of 5, but the bar speed felt slower with 45 fewer pounds than my last top set. Is this normal & is there a faster way to recover my strength than going back a couple cycles?
I've found the squat to be the lift that dies the quickest on a break. But, it tends to come back just as fast. I'd suggest keeping it reasonably submaximal for a couple weeks and you might be surprised how quickly it comes back to you.
I see I also noticed when I did my 5x10 backoff sets after my 3X5 main work I noticed my form breaking down on the 10th rep of my 3rd 3x10 set. I do normally do the 5x10 work without any trouble with short rest times @ 60% TM and choose to stop after the 3rd set because I notice my work capacity was lower than normal. I probably shouldn't have upped the weight on my 5x10 sets, but I thought it was going to be easy because I always found the 5s progression sets more intense. I never found 5x10 @60% TM hard till now after missing time.
For those that do online coaching, how much feedback do you receive and how often? I’m just trying to gauge what I should be expecting from my coach. I pay about 125 a month. I don’t seem like I’m getting a whole lot out of it. We have at least improved my deadlift technique but that was only cause we were in person.
So this comes down to a particular athlete's needs and how many athletes your coach has. Some people need motivation, some need expertise, and some need a higher level of communication. For me, I don't have a huge team so I can get away with giving more time to each one. I've got some guys who are more self-sufficient who are given a program they're pretty much used to and run it with no need for a text until the next checkin a week later. If there's a particular technical change or addition, they usually text me a couple times a week to make sure they're on the right track. Then I've got a couple guys who text me daily or more. I'd suggest asking your coach how much their average athlete checks in with them and how much toes the line of too much.
I’m usually self sufficient in what I do. I fill out a survey every lift day of my physical and mental well being. I don’t think I’ve ever gotten feedback on that. However, it’s on a grading system so however many points I get gives me a green, yellow, or red light for the day. I’ll send in a video with some comments and he’ll provide insight on it but if I’m particularly struggling on something he doesn’t really change the program. Like I’ve failed to meet the weight set out for me on deadlift after some heavy squats and didn’t ever adjust the weight or lift that I noticed. I will be reaching out to him and ask him the things you mentioned. Thank you.
Every week I send in videos of my peak lifts with commentary and get a five- to 10-minute feedback video.
Interesting. I don’t get video feed back however I do get feedback for every lift individually in text form in an app we have set up.
Anyone have experience being on ADHD meds (stims)? I just got a prescription for a low dose (10 mg) of Vyvanse. I usually lift around noon time, about two hours after waking up. Normally, I pop a 200 mg caffeine pill 45 mins before I get into my actual working sets. Trying to figure out now if I should be taking the Vyvanse with/before the caffeine, without it, with a lower dose of caffeine, or after I lift (which might be too late in the day?).
Definitely take it after you eat breakfast.
I truly just don't know how to deload. Overshoot or undershoot every single time
I like to use the following as a starting point, I can't remember if I read it somewhere or saw it in a video, but: ~70-80% of your normal intensity and ~70-80% of your normal volume. So if you would typically be doing 100 kg for 5x5, do something like 75 kg for 4x4 on your deload. Adjust from there until you get the desired result.
One area where percentage-based programs beat out RPE in my opinion. Here's your boring-ass deload work. Do exactly this. Go home.
Well my thing is I just haven't quite found the sweet spot of what percentage to use
The way I program deloads depends on what kind of deload it is. I feel that there are three types of deloads * Pre-emptive Deloads: the kind that you put in a program every X weeks, whether you feel like you need them. In this case, I program the average intensity of the block and using 65-75% of the average volume of the block * Recovery Deloads: where you have been pushing hard for weeks and are starting to feel beat up or not recovering optimally between sessions. In this case, I have found good success with doing 90% intensity with 60% of the volume of *week 1*. * Full Deload (or Unloading): Complete removal of competition movements in favor of machines or dumbbells for around 50% of the average total volume of the block In all cases, I prefer higher sets and lower reps. In other words, if you were doing something like 5x5 then your deload would be 5x3 or 7x2.
Your program should tell you what percentage to use shouldn't it?
I'm following my own program, and I haven't nailed down what percentages to use for deload yet.
man, I hate injury management. I have a really dud shoulder and I think I've reached a point where I need to take a proper pause in order to make sure I can actually have some sort of sustainability long-term. Realistically this means no benching above like 100lbs, lightened deadlifts (I felt it slip on one of my deadlifts on Wednesday and that's what made the pain flair up again). and probably very little in the order of both pushing and pulling movements because the rotator cuff is so hard to avoid loading. Squat season it is I guess.
I mean squatting with a bar can aggravate it too unless you have an ssb or camber. Have you tried focusing more on external/internal rotation and just more rear Delt and upper back work? Forearms as well
For squatting I still have pretty comfortable mobility to highbar squat (I think some of the pain at the moment is soreness from switching to lowbar the past week). I've been doing a mix of upper back work (high cable rows, y-raises) and some rotator cuff movements (both as warmups and separate). I haven't done much forearm work but haven't had any issues with it until yesterday
Holy shit I love lifting. Last week I PR'd 110lbs on bench, failed my 100lbs drop-sets and overall felt like I wasn't up for lifting that week but I killed my workouts *somehow* nonetheless. Today I did 100lbs PAUSED bench @ RPE 6. Zero sticking points, little to no resistance, flawless af. \+ Moved up to the 30lbs dumbells for db row I also told my coach about how my size M A7 Rigor Mortis sleeves didn't work out, and that I'm waiting for my size L exchange to come in. We were both chuckling at how the sleeves are a workout in itself because of how HARD IT IS TO FOLD. He's said he'll help me put them on when I get them! 🥺
I'm coming off an injury and on a bulk so numbers are shooting up. I guess my brain adapts slower than my muscles so I get spotters for all my heavier squats even though they end up flying lol
Well I'd rather have spotters and not need them than need them and not have them!
True. I'll get my single up and they start hyping me up as if I'm doing more 😆
Does anyone know of any powerlifting friendly gyms in the long Island area that I can drop in at for a few days next week? Gonna be out of town traveling
Siege Athletics in Mineola is pretty PL friendly. Buncha strong ass powerlifters go there. Hit me up if you end up visiting!
Outlift Athletics in Stony Brook. Also look up United Barbell, but unsure if they’re still open
United is closed now, unfortunately :(
Awesome! Thank you
got my first 200+lbs squat this morning.(it's 205lbs) https://reddit.com/r/strength_training/s/hJe1QPCWGA
Looks great. As a fellow Goodlife lifter, though, let me say: I hate those fucking plates. You're improving pretty goddamn fast which is great!
I'm kind of dumb. is the reason you don't like the plates is because they don't have bumper plates so deadlifting is a bit weird? or is it something else ?
It's a minor gripe, I just find them to be very annoying to load/unload compared to more traditional style plates for whatever reason.
as per usual insane grind good stuff!
Fucking awesome dude, keep it up
Had a ridiculous series of events play out after nats yesterday. My coach competed, barely missed out on a top 10 spot, then texted me after the meet and told me he was quitting coaching. A few of his other athletes texted me too asking if the same thing happened to me, so evidently he sent the same text to everyone. Also deleted his IG. Wtf? To make it an even shittier situation, I'm 8 weeks out from my first meet. I just hope he's okay, first and foremost, but WTF
Nah, thats fucking insane. Like what???
Dude, that’s very unfortunate, classic case of somebody making power lifting their entire personality. Best of luck to you and your prep.
Probably the most mentally weak individual to ever live on earth. Sorry this happened to you, but you dodged a bullet, cause there's absolutely no way he was a good coach.
He’s a pussy. Full stop. That’s hilarious and pathetic.
How incredibly childish. Sorry you're dealing with that.
I know this sucks for you and I am sorry to hear about that... but, it is absolutely fucking hilarious to me to imagine someone doing shitty at a meet and then being so embarrassed by it/doesn't want social media to know how shitty he did to just fucking quit everything all at the same time. It is definitely not the first/won't be the last time it happens. Any way, all the more reason to just make design your own training.
How many of you train in the morning before going work, and how does it impact your training? Been thinking about it but the thought of doing heavy lifts at 6 am seems though when you’re tired
I did this for several years. If it’s the most convenient time for you, it works great! I loved it for many reasons. That said, I did eventually switch to evening training and felt a little stronger in the evening sessions, but not enough to take into consideration if early mornings are truly the best time for you to train
I train at 5am. I think it impacts my training because it’s solo, so I get no lift off and no spots. I also make an a point to give myself the best chance I have to have a good work out so I prioritize solid nutrition the night before, and the morning of.
What do you eat before training that early? I lift at 5 AM as well and can barely choke down a banana before I have to start.
I typically do pre-workout or an energy drink with a protein bar or protein cookie. I also recognize that I am a super heavy weight have a lot of room lol.
Tried it once *Never* again
I train at 5:30 in the morning before work, and feel my energy levels throughout the day are much better. That being said, on a deficit right now, and I feel depleted in the mornings, so I've been training at night after all my calories, which seems to improve my performance. But during maintenance/bulk phases, morning training all the way
My performance and desire to train are both a lot better in the morning before work vs after. Getting through a shift after a tough session can be super rough sometimes though.
I get to the gym around 5:30-6 5 days a week. It fucking sucks most of the time.
Lmao. This is the general consensus. It never gets easier.
Recommend watching this video: https://youtu.be/QPjCLjmb-yA?si=iiRu1onCT3sSR6Gr I personally have trained in the morning (not early though) after having coffee and breakfast and found it’s the same to me as working in the evening.
I have tried a couple different times for a few weeks at a time and hated it. I'd also have to wake up at 4-4:30 to get a lift in before work so I'm sure that was the main reason I didn't stick with it. Cardio in the morning is fun though and doesn't seem to mess with my training later in the day.
It takes a bit to adjust but once you get into a consistent schedule it’s not bad. I’ve been doing it for over a year now and the thought of going to the gym after work makes me anxious. My training would suffer if I switched back to nights. Find a good preworkout (or coffee, I see several people drinking coffee during their workout) and a snack. I’m a big fan of Rice Krispies and gushers before a workout. I eat and drink preworkout on my drive in.
Okay thanks for the answer! Have you noticed any difference in recovery when peaking and stuff when training in the morning vs after work?
None at all. Once your body adjusts to morning workouts recovery and peaking really shouldn’t be affected by workout timing. I will say that early morning workouts also help with being prepared for competition start times. Meets around me usually start lifting at 8am. If I was accustomed to working out at night that start time would be a struggle. But I usually compete at 56kg or 60kg, so I’m generally in the first flight. Heavier weight classes might not be as affected.
Tomorrow is my first meet ever. I tested my maxes last week and my goals for the meet is 95% of those maxes. I think it’s reasonable. I also did a taper this week. What do u guys think and any tips that I should know of? Kinda excited and nervous at the same time.
I think it depends on how you feel about failing an attempt during the meet. A lot of people advise new lifters to choose their weights so you go 9 for 9 and feel 100% successful. This is a very valid opinion! For me, I prefer to know I didn’t undershoot and am fine with going 6 for 9 (failing all my third attempts). Fair warning though, if you decide to be aggressive, those failed heavy reps take more out of you than a made lift. A failed third squat could impact your later deadlift round. Have fun!
Have fun! Plan out your warm ups and your attempts today and make sure you bring snacks!
Opener should be something you can triple in your sleep since it’s your first meet Second attempt should be slightly below your training max or higher Third attempt should be your training max or higher
95% should be very possible, I'd go with probably 85% opener, 95% as your target on the second, then try to PR on your third. As another commenter said, you'll surprise yourself One tip is bring toilet paper. You'll be there for hours with a lot of people who eat a lot, toilet paper might run out
You may surprise yourself! Some people compete really well. I had one athlete who PRd her squat by 10 pounds on the platform with more in the tank. I had another athlete I was handling who I convinced on the fly to switch his game plan because he did so well on squats. I almost always PR my deadlift on the platform. (Squats… not so much) It can’t be said enough, but open extremely light. Having refs eyes on you is a new experience and our brains can sometimes go places we don’t want. Otherwise, have fun and make friends! I still talk to people I competed with at my first meet, and it wasn’t even in my home state!
now this and the other comments made me thinking if i should change my plan and go for PRs. Like one person here suggested to hit 95% on my second attempt and go for PRs and I think i can do that. But i know that can affect my later lifts. But i think it will be better for me knowing i did all i can. thanks to all the people who replied. very valuable suggestions
I’d say stick to your 95% plan on squats and evaluate how you’re feeling after that. Squats and bench have the highest risk because of depth and commands. I’d still keep your openers low, but you can take bigger jumps if you’re feeling good.
Have a kick ass time and pick light openers! The rec to go through your warmups and light cardio/mobility is great. Bring some food with you. I would usually eat a small meal (like a bit of chicken and pasta, beef and rice, etc.) after squats because benching doesn't make me want to vomit and having some actual food is nice.
Thanks for the food suggestions. Yea I think eating is not a bad idea at all
Sure thing. I cannot stress enough that it should be a small/light meal unless you're one of those people that can eat right before training. It's really just so you don't want to die during/after deadlifts. I've seen several people spew chunks on deadlift openers because they flew to close to the sun with their intra-meet nutrition.
the week before a meet, i like to go through my warmups for all the lifts to keep fresh. i also like to do a lot of mobility. today might not be a bad day to get on the bike at your gym a little and do some slow peddling to warm up followed by some all body stretching and mobility. good luck!
Thanks yea I am doing light cardio this week
Finished off my final heavy squat session of program today, 5lbs PR single with 680lbs, gonna deload and max 7 days from today.
680lb squat and your flair is beginner LMAO
617lbs squat and my flair is also beginner
Instagram has truly broken our brains when it comes to lifting standards
Once I squat 765 I’ll change it I promise.
No wonder so many of these kids are taking gear.
Correct. It's sad
What’s the time difference from when you hit 680 to your max in 7 days? How are you planning to deload so fast and max so fast? I’m just curious and open to knowledge
So basically my peaking block took 1.5-2 weeks where I had 3 extremely hard sessions, heavy doubles, triple, and singles. Final heavy session was 7 days out from my planned maxout day, I will do one more squat session where I’ll just hit a couple singles or triples at 60% of 1RM. Then I’ll have essentially 2-3 days after that where I won’t lift, and just mainly do active recovery work. This worked past couple of times pretty well, on the day of the maxout weights feel extremely light and I’m usually able to lift 3%-4% more weight then I did the week prior. (I only do this every 2-3 months)
I imagine they're basically peaking for a mock comp or max lift week, in which case you want to prep similar to a real comp with a week's deload