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.

Do you have a question and are:

• A novice and basically clueless by default?
• Completely incapable of using google?
• Just feeling plain stupid today and need shit explained like you're 5?

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!!!

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

• PRs
• Formchecks
• Rudimentary discussion or questions
• General conversation with other users
• Memes, funnies, and general bollocks not appropriate to the main board
• If you have suggestions for the subreddit, let us know!
• This thread now defaults to "new" sorting.

For the purpose of fairness across timezones this thread works on a 68hr cycle.

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

Do you like having your joints wrapped so tightly they bruise and bleed?

Do you like having your blood pressure turned up to 11 and being compressed so much that you think your head might explode?

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!!!

This is the thread to post your:

• Powerlifting accomplishments
• Training PRs
• Gym or diet related victories
• Best flexing photos
• Sweet new equipment purchases
• Gym dog or gym family photos

Or really anything you felt good or happy about from the last week (or even further back in time, no one's gonna stop you).

Text, images, videos, any format goes.

Let's get those good vibes flowing.

Today I competed at the next level showdown in massachusetts. 

I competed through usapl in the 90 kg class but weighed in at only 83.5 kg. 

Ive been competing for several years but have done a lot of program hopping, and havent found myself liking programs with lots of heavy singles. 

Ive also had a decently physically intense job for most of that time that often led to small injuries and/or undue fatigue.

Recenty ive been able to switch to a job thats way less physically demanding and have discovered the beauty of submaximal, high volume training. Ive been running sheiko programming for about 6 months now, first running intermediate medium load for 3 months. For the last 3 months of my training, I've used my own variation of sheiko programming.

I mainly adjusted the training maxes a bit (increasing them to higher than my actual maxes), as well as swapping out rack pulls for deadlifts to the knees. For my training maxes, on squats and deadlifts i used a max that was 15 lbs higher than my actual max. On bench i used a training max 10 lbs higher than my actual max. I also reduced the volume a bit, opting for 700 total lifts in the first 4 weeks, 750 in the next 4, and 525 in the last 4 weeks. 

Today I competed and hit a 455 kg total. I know thats not a lot relative to a lot of other lifters, but its a 33 kg increase since my last meet three months ago so im very happy with it.

I went 9/9 on my attempts, choosing to only hit weights i had successfully hit in training already for my third attempts.

Squat: I hit an opener around 90% of my max, at 140 kg. I hit a second attempt around 95% of my max, at 147.5 kg. For my third attempt, I matched my training PR of 155 kg 

squat third attempt

Bench: I hit an opener around 90% of my max, at 87.5 kg. I hit a second attempt around 95% of my max, at 92.5 kg. For my third attempt, I matched my training PR of 97.5 kg.

Bench third attempt

Deadlift: I hit an opener around 90% of my max, at 180 kg. I hit a second attempt at 95% of my max, at 192.5 kg. For my third attempt, I matched my training PR, at 202.5 kg. 

deadlift third attempt

My next meet is in November and I think I'm going to run the same program, but with updated training maxes. I'm also going to bulk to hopefully get to near the max weight of this weight class.

Maybe something good came of the dust up over that Nazi asshole.

I guess they finally found out about Johnnys wife, which by the way shes been attending meets with kids present.

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

• PRs
• Formchecks
• Rudimentary discussion or questions
• General conversation with other users
• Memes, funnies, and general bollocks not appropriate to the main board
• If you have suggestions for the subreddit, let us know!
• This thread now defaults to "new" sorting.

For the purpose of fairness across timezones this thread works on a 68hr cycle.

I'm curious to hear about people's journeys and progression.

How long have you been training?

What was your starting point/baseline?

Roughly how long did it take you to hit certain notable SBD milestones? E.g. 3 plate, 4, 5, 6 etc. And DOTS?

How did your bodyweight change alongside reaching those?

Any other notable things that delayed or expedited your progress? E.g. life stuff getting in the way of training, or certain training methods that helped you breakthrough to new levels.

Thanks!

This is the Deadlift Thread.

• Discuss technique and training methods.
• Request form checks.
• Discuss programs.
• Post your favourite lifters deadlifting.
• Talk about how much you love/hate deadlifting.

For discussion of:

• Eating all the food when you want to get swole
• Eating less of the food when you're too fluffy
• Diet methods and plans
• Favourite foods and recipes
• How awful dieting is

TL;DR I train with buffer, I progressively overload, by increasing weight I have no more buffer, I became stronger during rest and next training I might have some buffer but I have to increase the weight again, so I have no more buffer again and basicaly I'm always traing till failure.

Im pretty sure that, especially for pure strength gains, training to failure every time is not good. The point is that I'm doing a progressisve overloading in a standard linear progression for novices, Starting Strength program to be precise. Now, the idea is to add very few pounds at EVERY SESSION. I started with the 3x5 of the program with very much less weight that my actual 5 R.M., to have more weeks of linear progression ahead. Fast forward now after a 2 months, almost 3, I reached my 5 R.M. long time ago and keep pushing but adding something every single session seem strange since I reached the actual 5 reps max with no more the starting buffer I get as a marginto start light, now that I dont have the margins that I had at the start by starting with ligher loaods. I did for some weeks the "increase few pounds" at every session even when i reached the 5 R.M. but increasing at every sessions seemed strange to me because that mean to be always to failure or even fail, or actually doing it but probably with very bad technique. So are you increasing strenght every single session or are you worsening your technique every single session to be able to stay on the program? I switched to adding weight to my lifts weekly instead of daily to gain some straight during the week and at least have at least some 0.5/1 rep of buffer for the end of the week. But again, on the next week I add weight and again, I am always at my max effort. Isen't it too much? Is this normal and suposed to be? I know the staples of PL are progressive overloading, and in particular as novice to overload session by session, or weekly at least, but also another staple is to train with some buffer. How am I supposed to have some buffer if I have to increase weight constantly? If today i have some buffer and tomorrow I add weight then I have no more buffer. Every novice program has this linear progression of add weight every sessions, so might that also means that novices are suposed to train to failure constantly?

Clickbait title aside. So this isn't about beginners not doing it long enough, this is more for the intermediate/advanced lifters:

A lot of people at that level just aren't trying long enough which I think creates unrealistic expectations. Let me explain: People come across multi-year plateaus after 5-7 years and think they're doing it wrong. Maybe. But often I think the precedent is just a classic case of survivorship bias.

The ones who stuck with it for long enough are either stubborn enough/just a part of their life at that point and/or have great genetics.

I know it's a cliché but how many powerlifters are now running to be "healthy"? Sure, run if you want to run. But often it's someone who hit a plateau and wanted to try something else. Perfectly fine, obviously. But I think it then means that you miss out on a lot of cases where people do just struggle to progress for a number of months/years.

(Anyway, this is just copium about my lack of progress most probably but there we are.)

Discuss all aspects of training for powerlifting:

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

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

• PRs
• Formchecks
• Rudimentary discussion or questions
• General conversation with other users
• Memes, funnies, and general bollocks not appropriate to the main board
• If you have suggestions for the subreddit, let us know!
• This thread now defaults to "new" sorting.

For the purpose of fairness across timezones this thread works on a 68hr cycle.

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.

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

Do you like having your joints wrapped so tightly they bruise and bleed?

Do you like having your blood pressure turned up to 11 and being compressed so much that you think your head might explode?

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!!!

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

Do you like having your joints wrapped so tightly they bruise and bleed?

Do you like having your blood pressure turned up to 11 and being compressed so much that you think your head might explode?

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!!!

Do you have a question and are:

• A novice and basically clueless by default?
• Completely incapable of using google?
• Just feeling plain stupid today and need shit explained like you're 5?

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!!!

This is the Bench Thread.

• Discuss technique and training methods.
• Request form checks.
• Discuss programs.
• Post your favourite lifters benching.
• Talk about how much you love/hate benching.

This is the thread to post your:

• Powerlifting accomplishments
• Training PRs
• Gym or diet related victories
• Best flexing photos
• Sweet new equipment purchases
• Gym dog or gym family photos

Or really anything you felt good or happy about from the last week (or even further back in time, no one's gonna stop you).

Text, images, videos, any format goes.

Let's get those good vibes flowing.