Powerlifting/Strength Training Thread

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Nice one mate!

I know a few involved with the fed. If you get sorted and end up at a comp with no handler, let me know and I'll try and get somebody from the fed to help out

Thank you, that is much appreciated. I'll take you up on the offer as and when the need arises.
 


I have been doing strength training for a year now and I have been bench pressing since November. I am 72kg and I have just done a one rep max of 100kg on the bench press.

Nice work fella, congratulations. We are a similar weight and it took me 4.5 years to reach that point, with two of those really focussed on it.

How are your other lifts coming along? Have you tried one rep maxs on those? Which programme are you following?
 
Nice work fella, congratulations. We are a similar weight and it took me 4.5 years to reach that point, with two of those really focussed on it.

How are your other lifts coming along? Have you tried one rep maxs on those? Which programme are you following?

Thank You. I have been told that I am naturally strong and strong for someone who is quite skinny. I also do shoulder presses where I recently managed to do 5 reps with 52kg.

I have been doing weight training for around a year now and during the lockdowns I was training nearly every day. I was initially using 9kg and 15kg dumbbells for curls and shoulder presses and over time bought more equipment.
 
Not being able to get treatment has been one of the biggest problems with this lockdown. Left glute/lumbar tie in is in bits
I have been doing strength training for a year now and I have been bench pressing since November. I am 72kg and I have just done a one rep max of 100kg on the bench press.

Quality mate. Very good number that for bodyweight. Milk all the progress you can on a basic strength program approach and eventually you will need something a bit more specialised, but looks like you could have a very strong bench there.
 
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Not being able to get treatment has been one of the biggest problems with this lockdown. Left glute/lumbar tie in is in bits


Quality mate. Very good number that for bodyweight. Milk all the progress you can on a basic strength program approach and eventually you will need something a bit more specialised, but looks like you could have a very strong bench there.

I had glute issues which turned out to be piriformis syndrome. I found that banded glute bridges helped a lot, but I think that physios are still open at the minute, I’ve used a physio called pressure point working out of Washington and they were excellent
 
Got the bar out of the shed to do deadlifts yesterday, after mainly concentrating on single leg work while the gyms were closed. Today I have that delicious posterior chain soreness that comes from either a) not training a part for a while, or b) going heavier than you usually do
It’s a btw
 
Apologies if covered before - I have really enjoyed weight lifting over the last 3 or 4 years but (probably due to my aspergers) I get very mixed up and muddled on the eating side and struggle a lot with it, even apps that track it and count up what you have eaten don't work for me. I have also had a number of eating issues in my life which just add to the difficulty of it all.

I am really looking forward to getting back to the gym in April and am planning to properly smash it. I think workout wise I was 90% of the way there (back day needs tweaking), but the eating side really let me down.

I need to simplify my eating as much as possible while also getting the most out of it. In the past I have just bought packets of pre cooked sliced chicken from the supermarkets and had one of those for lunch as my main protein meal, but I was reading the other day about those not being a great source due to being low quality

My main question is whether it is worth ordering from these chicken protein places online? are they worth it? is there a significant difference in protein from 'good' chicken Vs 'bad' chicken?
 
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Apologies if covered before - I have really enjoyed weight lifting over the last 3 or 4 years but (probably due to my aspergers) I get very mixed up and muddled on the eating side and struggle a lot with it, even apps that track it and count up what you have eaten don't work for me. I have also had a number of eating issues in my life which just add to the difficulty of it all.

I am really looking forward to getting back to the gym in April and am planning to properly smash it. I think workout wise I was 90% of the way there (back day needs tweaking), but the eating side really let me down.

I need to simplify my eating as much as possible while also getting the most out of it. In the past I have just bought packets of pre cooked sliced chicken from the supermarkets and had one of those for lunch as my main protein meal, but I was reading the other day about those not being a great source due to being low quality

My main question is whether it is worth ordering from these chicken protein places online? are they worth it? is there a significant difference in protein from 'good' chicken Vs 'bad' chicken?
I personally find chicken to be the most boring thing to eat imaginable. When I’ve bought it from supermarkets, I’ve certainly never had any issues with the quality though. To be clear though, when I do buy chicken, I buy actual packs of chicken not pre-cooked stuff, that stuff is crap, and given the difference in price between pre-cooked chicken and a couple of chicken breasts is fairly minimal there’s no reason to buy an inferior option. If difference in price really is an issue, you’ll normally find some some going cheap in the yellow sticker aisle which you can stock up on and freeze.

I personally just go to Tesco and stock up on packs of steak, turkey, salmon and mackerel along with bags of oats, rice, sweet potatoes etc. Again, the quality is absolutely fine and I don’t see any reason to overthink this.

If you actually want the best quality protein available with the most nutritional value, though, then you should buy offal such as lambs liver (which is ridiculously cheap).

 
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Apologies if covered before - I have really enjoyed weight lifting over the last 3 or 4 years but (probably due to my aspergers) I get very mixed up and muddled on the eating side and struggle a lot with it, even apps that track it and count up what you have eaten don't work for me. I have also had a number of eating issues in my life which just add to the difficulty of it all.

I am really looking forward to getting back to the gym in April and am planning to properly smash it. I think workout wise I was 90% of the way there (back day needs tweaking), but the eating side really let me down.

I need to simplify my eating as much as possible while also getting the most out of it. In the past I have just bought packets of pre cooked sliced chicken from the supermarkets and had one of those for lunch as my main protein meal, but I was reading the other day about those not being a great source due to being low quality

My main question is whether it is worth ordering from these chicken protein places online? are they worth it? is there a significant difference in protein from 'good' chicken Vs 'bad' chicken?
Can you do meal prep, prepare a few days worth in advance? You’ll have full control of calorie value and macros that way
 
Can you do meal prep, prepare a few days worth in advance? You’ll have full control of calorie value and macros that way

Tried doing full on meal prep before it just became a mess and got real stressful. Counting macros etc just seem to be something I have a total mental block on. Not sure why, even when using an app I get it all muddled up.

Something I do eat most days is rice cooked up and I mix chicken into it along with some pesto. Was wondering if I could cook up a bunch of chicken breasts and then use that over maybe 3 days or so for the same rice & chicken lunch I am having now. Been using the same cooked sliced chicken from sainsburys for 2 or 3 years now but wondering if ordering online (musclefoods?) would get me better muscle gain results
 
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Tried doing full on meal prep before it just became a mess and got real stressful. Counting macros etc just seem to be something I have a total mental block on. Not sure why, even when using an app I get it all muddled up.

Something I do eat most days is rice cooked up and I mix chicken into it along with some pesto. Was wondering if I could cook up a bunch of chicken breasts and then use that over maybe 3 days or so for the same rice & chicken lunch I am having now. Been using the same cooked sliced chicken from sainsburys for 2 or 3 years now but wondering if ordering online (musclefoods?) would get me better muscle gain results

that’s what I was suggesting. If you’re eating the same scran every day it’s easy to quantify
 
After a bit of advice if people don't mind please? For those who are into powerlifting, how often do you integrate paused bench into your routines please? Thanks in advance.
 
After a bit of advice if people don't mind please? For those who are into powerlifting, how often do you integrate paused bench into your routines please? Thanks in advance.

When I was last training frequently it varied week by week.

Probably on average 2/3 of my bench training was with a pause. Mentioned on here a while back but I’m actually more efficient with a pause so I don’t really get the load benefits you should be getting from Touch and Go.
 
When I was last training frequently it varied week by week.

Probably on average 2/3 of my bench training was with a pause. Mentioned on here a while back but I’m actually more efficient with a pause so I don’t really get the load benefits you should be getting from Touch and Go.
Thank you, much appreciated.
 
I'm in!

So, the (A)BPU opened up a few extra spaces for most of their qualifiers last night, and I managed to get myself booked on to the East Midlands qualifier. Nervous but excited in equal measures. I'm hoping it will help that numbers are limited - 35 competitors for the day I'm there plus one coach per competitor plus the organisers, so hopefully it will be a little less loud than it may have been. There are still some spaces left if anyone else was looking to compete.

A friend of the family has offered to be my handler @Titus , but it's subject to his work, so if he can't make it I will certainly take you up on the offer of looking to sort someone for me.

Now the prep begins - 5 weeks out and I've got a bit of weight to lose. Only real aim is to go 9/9 and soak it all up really - wasn't anticipating being able to compete this year so this is a bonus. Lots of reading material around to help prep, does anyone have any articles they've found particularly useful? Or any pearls of wisdom ahead of your first meet? Thanks in advance.
 
I'm in!

So, the (A)BPU opened up a few extra spaces for most of their qualifiers last night, and I managed to get myself booked on to the East Midlands qualifier. Nervous but excited in equal measures. I'm hoping it will help that numbers are limited - 35 competitors for the day I'm there plus one coach per competitor plus the organisers, so hopefully it will be a little less loud than it may have been. There are still some spaces left if anyone else was looking to compete.

A friend of the family has offered to be my handler @Titus , but it's subject to his work, so if he can't make it I will certainly take you up on the offer of looking to sort someone for me.

Now the prep begins - 5 weeks out and I've got a bit of weight to lose. Only real aim is to go 9/9 and soak it all up really - wasn't anticipating being able to compete this year so this is a bonus. Lots of reading material around to help prep, does anyone have any articles they've found particularly useful? Or any pearls of wisdom ahead of your first meet? Thanks in advance.

Quality mate. Just give me a shout if needed. Everyone is generally fairly helpful at competitions, but it's easy to get lost in the event and have your timings on point, especially if strict with the disqualifications (they shouldn't be).

Don't worry about cutting weight, unless you've only got a little bit to lose. Do not try to do a water cut around the event, however if like most who are told that decide to do it anyway, do drop me a message as a lot of the protocols out there are terrible.

Just try to take it all in and enjoy it. Write a check list for the day before you leave, with all your kit, food, supplements etc and check it all off multiple times before leaving (also check the rules around kit specification well in advance to make sure your stuff is ok). Do a check list again before leaving hotel to venue.

Don't be afraid to jump in and get involved in the warm up room, some lifters there will try to make it all about their preparation but don't let them. Pick openers that you could hit comfortably on your worst day. For the sake of the table staff, once you've hit or failed a lift, get straight over to them and tell them name and next attempt. Gets confusing otherwise and again, can/should result in missed attempts at certain competitions.
 
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Quality mate. Just give me a shout if needed. Everyone is generally fairly helpful at competitions, but it's easy to get lost in the event and have your timings on point, especially if strict with the disqualifications (they shouldn't be).

Don't worry about cutting weight, unless you've only got a little bit to lose. Do not try to do a water cut around the event, however if like most who are told that decide to do it anyway, do drop me a message as a lot of the protocols out there are terrible.

Just try to take it all in and enjoy it. Write a check list for the day before you leave, with all your kit, food, supplements etc and check it all off multiple times before leaving (also check the rules around kit specification well in advance to make sure your stuff is ok). Do a check list again before leaving hotel to venue.

Don't be afraid to jump in and get involved in the warm up room, some lifters there will try to make it all about their preparation but don't let them. Pick openers that you could hit comfortably on your worst day. For the sake of the table staff, once you've hit or failed a lift, get straight over to them and tell them name and next attempt. Gets confusing otherwise and again, can/should result in missed attempts at certain competitions.
Thanks Titus, really solid advice in there - particularly around the checklist.

Given I'm now less than five weeks out, wasn't expecting to compete and I'm just back from a week's holiday (and therefore walking like Big Z in a deadlift suit after my first day back deadlifting) would you try and squeeze some kind of mini peaking programme in or would you suggest cracking on with my usual training with a bit of a deload in the week running up to the comp? Thanks in advance.

By the way, I moved my weight category up one as you suggested, so that's one less thing to prep for!
 
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Thanks Titus, really solid advice in there - particularly around the checklist.

Given I'm now less than five weeks out, wasn't expecting to compete and I'm just back from a week's holiday (and therefore walking like Big Z in a deadlift suit after my first day back deadlifting) would you try and squeeze some kind of mini peaking programme in or would you suggest cracking on with my usual training with a bit of a deload in the week running up to the comp? Thanks in advance.

By the way, I moved my weight category up one as you suggested, so that's one less thing to prep for!

Don't bother with peaking for this mate. There's more potential for it to go wrong than right first time round. Try to have as few external variables to worry about as possible (peaking, weight cutting etc) for the first comp. Just eat nice and comfortably, don't overdo it compared to usual either.

Come in as fit as you can and the adrenalin will make it feel as though you've peaked anyway!

As I say, try to focus on soaking up the experience. Get you self sorted 2 attempts before your own, get straight over to the table after to put next attempts in. If necessary try and follow the rest of the flight in regards to knowing when to start warming up for the next lift (I'm not sure how much time there could be between lifts, but with Covid there may be less lifters and the day could run quicker with less rest between squat, bench and deadlift).
 

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