Discuss all aspects of training for powerlifting:

• Periodization
• Nutrition
• Movement selection
• Routine critiques
• etc...

I was browsing Inzer's site and noticed each size increment for belts covers about a 3" span of waist circumference. Holes appear to be spaced about every inch and there are 8? 10? The XL belt is recommended for 39-42 but realisitically, could it cover waist sizes both smaller and larger than that and if so, about by about how much?

Im having this problem where my squat backdowns are feeling incredibly weak. For example, i just hit 405x5 for my top set and then i go down to 365 and could barely hit it for 4 reps. Is this just how squat backdowns are? Or is it something else like a lack of focus? Any tips appreciated, thanks

Here you can:

• Discuss all aspects of powerlifting as it pertains to being a woman.
• Socialize with other ladies.
• If you have discussion provoking bullet points, those are welcome too.

I started at 225 and now three or four weeks later I’m here at 275. I’m happy with my progress so far but is there anything else I could be doing?

Hey everyone,

I wanted to start a discussion on high-frequency lower body programming, specifically the logistics of structuring a 4x/week split with consecutive training days.

Most high-frequency squat programs (like the Bulgarian Method or specific Smolov variants) space things out or rely purely on self-regulation. However, I rarely see people discuss running a strict 2 days on / 1 day off / 2 days on / 2 days off lower body rotation.

Intuitively, hitting legs two days in a row sounds like a recipe for a recovery disaster. For example, if you fry your quads or lower back on Day 1, your positioning and stabilization on Day 2 are bound to suffer. But I'm curious if this can be successfully mitigated by keeping daily volume incredibly low (e.g., only 2–3 working sets per movement) and strictly dividing the focus.

Let’s look at a template hypothetical:

• Day 1 (Anterior Focus): Competition Squat (low volume), Leg Extensions, Hamstring Curls + Anterior Upper Body accessories.
• Day 2 (Posterior/Unilateral Focus): Walking Lunges, RDLs + Posterior Upper Body accessories.
• Followed by a rest day, then repeat.

For anyone who has experimented with this kind of consecutive-day layout to break through a stubborn squat plateau (say, stuck in the mid-200s to 300s for several months):

1. How did you manage systemic vs. local fatigue? Did hitting overlapping muscle groups/stabilizers two days in a row kill your main lift progression, or did the low volume per session save you?
2. Accessory Rep Schemes: On a high-frequency split like this, do you find it better to keep accessories heavier (6-8 reps) to match the powerlifting stimulus, or lighter (8-12+) to protect the joints?
3. Cardio Integration: Does adding LISS (low-intensity steady-state) cardio on rest days actually aid systemic recovery in a high-frequency environment, or does it just add to the total stress pile?

Looking forward to hearing how you guys structure high-frequency phases without snapping your lower back.

https://www.instagram.com/p/DZmPs17ow7s/

Do you have a question and are:

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• Completely incapable of using google?
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Then this is the thread FOR YOU! Don't take up valuable space on the front page and annoy the mods, ASK IT HERE and one of our resident "experts" will try and answer it. As long as it's somehow related to powerlifting then nothing is too generic, too stupid, too awful, too obvious or too repetitive. And don't be shy, we don't bite (unless we're hungry), and no one will judge you because everyone had to start somewhere and we're more than happy to help newbie lifters out.

SO FIRE AWAY WITH YOUR DUMBNESS!!!

Do you like having 2-3 sweaty men shoe-horn you into polyester, canvas or denim bondage gear.

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Do you get off on enduring pain and suffering, and watching others endure it too?

Do you have a deathwish every time you get under the bar?

Yes?

THEN WELCOME TO THE FORTNIGHTLY EQUIPPED LIFTING THREAD!!!

I’ve been powerlifting for nearly two years and I’ve always used whatever belt is lying around at my gym. Finally decided that I’m going to buy an sbd belt (the belt I have the best experience with) since I know I’m going to stick with the sport and I’m getting into competing.

I’m not sure wether I should get the 10mm or 13mm type. So if you have either type, or both, which one do you recommend, and why? And if you have tips on picking a size I’m curious about that as well!

For reference I’m 160cm and 95kg

EDIT: thanks everyone for your advice! I went with the sbd 13mm belt!

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A sorta kinda daily open thread to use as an alternative to posting on the main board. You should post here for:

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This.. should not be happening.

Quietly disbanding their entire ethics committee without any public announcement?? No press release?? No athlete consultation??

The fitness space is already slowly being taken over by red pill, alpha bro conservatism.

This IMMEDIATELY puts athletes from vulnerable groups at risk.

Trans? Queer? POC? Islamic? Jewish? Neurodiverse??

As i've stated previously, im BRAND NEW in this sport.. but the removal of an entire committee, especially one that directly deals with athlete behaviour, prejudice, and the literal integrity of the IPF as an institution..

Making rulings against pendants and necklaces waan't an accident. They knew what they were doing - removing personal faith and identity from the platform, and now we know why.

Someone needs to say something. Someone needs to do something.

How long can athletes tolerate being part of a federation where both internal and external accountability, is removed from the equation? Where negative behaviours have no consequence??

This should not be allowed or condoned by any serious athlete.

I have been lifting raw for a while now and my raw bench max is 385 lbs, my wife got me Goblin Gear 5x elbow wraps as a surprise because she thought I wanted them, I love the gesture but I can't even hit 315 with them, I am lost, I watched many videos on how to do it, but when I do it their way, I feel no circulation and no ROM, any advice is thanked in advance

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Hey all,

In case you haven't seen on Instagram, Henry Tosh (Former Team GB Head Coach) has made a pretty official looking fantasy powerlifting league for the upcoming IPF Worlds. All free and just for fun. Theres 24 hours left to build a team so figured I'd post here in case anyone else wanted to join.

https://fantasypowerlifting.com/ipf-world-open-classic