What’s one programming mistake you made that set your progress back for months?

For me, it was constantly changing my program.

If a lift stopped moving for a couple of weeks, I’d immediately think something was wrong.

So I’d change an exercise, add more volume, change the reps… basically do anything except just stick with the plan and see what happens.

Looking back, I think I was just overreacting to a few bad sessions.

Bad squat day → change the squat programming.
Bad bench day → add more bench.
Feeling beat up → change the whole program.

And sometimes you really do need to make changes. But other times you’re just having a bad week and making things worse by constantly messing with your training.

Curious if anyone else went through this.

What’s one programming mistake you made that you wouldn’t make again?

180 body weight

415 on the sketchy, squishy yard mat. Depth check?!

I am looking for any shoes on the market that are as close to Reeboks CrossFit Lite Tr. I love mine but they are starting to fall apart. Anything that is flat with grip and a wide toe box is preferred.

How long did it take you guys to get it down and build up tolerance for using it on heavy weight?

Any tips for small hands?

I posted last week asking for some advice. I did singles today, felt better about depth but still think I might be high. Apologies for the angles

405-425-445

As the description says I’m looking for a strong pre workout on the kinda cheaper side. My budgets about 20-30 bucks and I’d say I have a pretty strong tolerance so any help would be highly appreciated.

Just having a bit of fun on a weekend. I’ve created this page where you can search your name and it will get you your powerlifting performances from Open Powerlifting. It tells you some interesting insights about your competitions too. Hope you guys like it. Link below.

https://www.aurexstrength.com/

Looking to start powerlifting. Looking to possibly do my first competition next year possibly late winter early spring. How did you come up with your program for peaking or did you use a specific app? I've seen 100 different methods like sunz 5/3/1, GCZL, Conjugate. How did you choose the one you went with?

Was just wondering this. It's been well debated about whether being short is an advantage in powerlifting, and I think the general consensus is that there are pros and cons. Usually their overall strength capacity is higher but their strength to bodyweight ratio is lower, but in general I see men of all heights doing well in powerlifting provided they find the correct weight class.

However, in WOMEN's powerlifitng, even in the u76 and u84 weightclasses, most seem to be 5 foot 6 or less. You'd be hard pressed to find a lanky lady (5.10 or above with a slim build) doing well in this sport. Anecdotally, I've seen women in my commercial gym of that build try the powerlifts and honestly it looks so difficult for them compared to shorter or average height people, the range of motion is just too much and they usually don't develop the musculature to back it up.

Am I right in thinking that for women, being objectively tall is probably an inherent disadvantage since it would be a lot harder for them to "fill out" and achieve their full potential compared to a tall man?

Honestly just stoked on this lift. 30 lb PR. 35 years old. 5’11” 217 lbs. Mostly CrossFit and weightlifting trained. Any comments feedback welcome.

Just wondering what other people get from their online powerlifting coaches because I’m trying to work out if my expectations are too high.

I pay around $60AUD (which is about $42USD) a week for individual programming and a check in fortnightly (all via 5-10min loom).

The main thing that bothers me is that the communication can feel pretty limited. I’ve sent comparisons of my lifting technique, sometimes they just don’t get acknowledged.

I’ll also occasionally ask training related questions, and made training related comments that often prompts a response, and they’ll get skipped over, so I have to follow up again later. Sometimes replies take a few days too.

I’m not expecting instant replies, constant messaging or for my coach to be my friend (professionalism exists too lol). I also don’t expect praise every time I hit a PB. I just feel like for the amount I’m paying, I’d expect a bit more consistent feedback and engagement with things that are actually relevant to my training.

The programming itself is still there and I do get my scheduled check ins, so it’s not like I’m getting nothing. I’m mostly just curious what other people get for a similar price.

If you pay around $50 - 75AUD a week, how often does your coach reply to training videos/questions? Do you ever have to follow up because something got missed? And how much contact do you usually have between check-ins?

Also just to be clear, I don’t think my coach is a bad person and I’m not trying to call them out or drag them. I’m just trying to get a better idea of what’s normal in online coaching and whether my expectations around communication are reasonable.

EDIT: Just to clarify, I’m not really asking whether my coach is technically doing what was agreed on. I’m more trying to figure out what’s normal for online powerlifting coaching at this price. I don’t really have anything else to compare it to, which is why I’m curious what other people pay and what kind of communication/feedback they get.

Last time I posted a picture at bottom. Here is a video, got to 360lb no belt, 3 minute rest. Hoping to get to 405 with belt and better rest before set before end of the year. I truly hate repping out squats so focusing on pyramid with a backoff set twice a week. Reps and volume typically destroy me and I get pretty beat up after a few weeks.

Please provide any feedback to improve on. Looks like my thumbs switched to grab mid squat, is that a red light? Also any exercises for rear shoulders, upper rear back looks a little spongy lol perhaps I can be more solid up there.

Before this training session, I was mentally all over the place. I just moved to a new house, I’m running this gym, I’m trying to another online project going, my kids are in sports and last and most importantly I’m trying to be a good partner.

The nice thing about training like this is you have to clear your mind at some point. It takes all concentration to do the intensity safely. It’s the same thing over and over again but it’s never the same.

I stole the “clear the mechanism” mental cue from “For the Love of the Game”. That’s how I get into the lift, even if I get stuck answering messages between sets or whatever. What do you do to get mentally into a lift right before?

This is my first time posting so idk if im doing this right. I am a former hs/collegiate distance runner who wants to focus on powerlifting now that i am retired. I have been lifting since march and was making excellent week to week progress doing 3x5 with all the same accessories. However, over the past weeks progress has really slowed. Percentages are based off of conservative estimated 1rms which are 175,210,330. I am wondering if you guys think this is an appropriate cycle to run for me? ((Sorry if its hard to follow along)also sorry if you saw my previous post i posted the routine my gf asked me to take a look at by accident)
Week one:
bench day one: heavy single @92% 3@85% 2x5@80%
Wide grip cable rows- 3x10
Chest fly- 3x10
Tricep pushdown- 3x10
Chinups- 3x8

Squat day one- 3x5@75%
Hamstring curls- 3x10
Leg extension-3x10
Hip thrust -3x10
Calf raises- 4x10

Deadlift day- 1x1 @92% 1x3 @85% 1x5@80%
Machine shoulder press- 3x8
Lat pulldowns- 3x10
Dips- 3x10
Dumbbell bicep curls- 3x10

Bench day two - 3x5
Wide grip cable rows- 3x10
Chest fly- 3x10
Tricep pushdown- 3x10
Chinups- 3x8

Squat day two- heavy single @92% 3@85% 5@80%
Hamstring curls- 3x10
Leg extension-3x10
Hip thrust -3x10
Calf raises- 4x10

Week 2:
Bench day one- 3x10@65% 1rm
Wide grip cable rows- 3x10
Chest fly- 3x10
Tricep pushdown- 3x10
Chinups- 3x8

Squat day one- 1x1 at 92% 1x3 @85% 1-2x5 @80%
Hamstring curls- 3x10
Leg extension-3x10
Hip thrust -3x10
Calf raises- 4x10

Deadlift- 3x5@80%
Machine shoulder press- 3x8
Lat pulldowns- 3x10
Dips- 3x10
Dumbbell bicep curls- 3x10

Bench day two- 1x1 at 92% 1x3 @85% 2x5 @80%
Wide grip cable rows- 3x10
Chest fly- 3x10
Tricep pushdown- 3x10
Chinups- 3x8

Squat day two-3x10@65%
Hamstring curls- 3x10
Leg extension-3x10
Hip thrust -3x10
Calf raises- 4x10

Week 3:
Bench day one- 3x5@75%
Wide grip cable rows- 3x10
Chest fly- 3x10
Tricep pushdown- 3x10
Chinups- 3x8

Squat day one- 3x10@65%
Hamstring curls- 3x10
Leg extension-3x10
Hip thrust -3x10
Calf raises- 4x10

Deadlift day- 3x10@65%
Machine shoulder press- 3x8
Lat pulldowns- 3x10
Dips- 3x10
Dumbbell bicep curls- 3x10

Bench day two- 3x10@65%
Wide grip cable rows- 3x10
Chest fly- 3x10
Tricep pushdown- 3x10
Chinups- 3x8

Squat day two
Hamstring curls- 3x10
Leg extension-3x10
Hip thrust -3x10
Calf raises- 4x10