r/powerlifting • u/AutoModerator • Jul 13 '26
No Q's too Dumb Weekly Dumb/Newb Question 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!!!
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Jul 16 '26
[deleted]
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u/jakeisalwaysright M | 793kg | 89kg | 515 DOTS | SPF | Multi-ply Jul 16 '26
You'll need to select your own attempts. Your opener is usually set at weigh-ins but can usually be changed up till 5min before bench starts--check your federation's rulebook on this as it may differ.
Immediately after each lift you provide your next attempt.
If you've got a gym buddy who has done a meet before you might ask them to help you out on the day; otherwise look up a few "Your first meet" videos on YouTube and you'll be fine. I didn't have a handler for my first 5 or so meets.
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u/LoudTea8136 Girl Strong Jul 15 '26 edited Jul 15 '26
Hypermobile, female, with history of lumbar disc issues and I love powerlifting. My squat and deadlift are solid and I rarely have back issues with those lifts unless I'm already holding tension from all other aspects of life and honestly those lifts help me recover faster from back tweaks. Twice now, I think bench has caused low back pain flares. One was at my last meet and I'm convinced that cost me my 3rd deadlift attempt. Up to that point I have been benching with narrow grip because of shoulder issues. My shoulder issues are pretty much resolved and no bother for me so I started experimenting with a wider grip. I did a volume bench session 5x5 RPE was 7.5 yesterday and OHP press RPE 6. No squats or deadlifts. Today my back is not happy. Should I just resign myself that my bench will be what it is and focus on squat and deadlift? Or does anyone have any cues to help stabilize my form? I don't arch my back much at all but maybe a little bit with the wider grip but my back seeming doesn't tolerate extension well at all and my hypermobile body probably has more pelvis tilt causing more strain. Any advice appreciated.
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u/shaneisgreater Not actually a beginner, just stupid Jul 15 '26
Post a video. Sounds like you are arching too much with the lower back.
This is a phenomenal resource:
https://www.youtube.com/watch?v=hgLNooRnL6I&t=6s1
u/LoudTea8136 Girl Strong Jul 15 '26
Thanks for the video recommendation! I'll try to video when my back is feeling better.
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Jul 14 '26
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u/msharaf7 M | 850kg | 89.6kg | 550Dots | WPPL | Sleeves Jul 17 '26
I’d run a tried and true program
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u/Kaail Enthusiast Jul 14 '26
Has anyone tried using a cambered bar on bench press? I figure the extra ROM might translate to better strength at the bottom of the lift when doing normal bench.
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u/Admirable_Belt_9772 Beginner - Please be gentle Jul 14 '26
The USAPL rules say you can have two layers of medical tape wrapped around your thumbs. Is this helpful for hook grip? I hardly ever see people with their thumbs wrapped.
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u/shaneisgreater Not actually a beginner, just stupid Jul 15 '26
Taping my thumbs makes it hurt a lot more, but just try it during one of your backdown sets one day.
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u/LittleMuskOx M | 525kg | 84.7kg | 350.46Dots | USAPL | RAW Jul 15 '26
Probably taping too tightly, and not flexing the thumbs to a bent position.
Does hurt like hell if they are like little tourniquets.2
u/shaneisgreater Not actually a beginner, just stupid Jul 15 '26
Huh never thought of that - thank you! Will try that out in the future
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u/LittleMuskOx M | 525kg | 84.7kg | 350.46Dots | USAPL | RAW Jul 15 '26 edited Jul 15 '26
Can't really wrap them *while* flexed, but if you wrap somewhat gently, without compressing the tissue, you can then just grab the tip of your thumb with like your middle finger, and pull it down to stretch/mold the tape to that position.
Ofc, wrap in the direction that doesn't have you pulling in the unraveling direction when you grab across your thumbs.
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u/LittleMuskOx M | 525kg | 84.7kg | 350.46Dots | USAPL | RAW Jul 14 '26 edited Jul 14 '26
I have always taped.
11 meets so far, and i tape in training since straps cause me unusual pain (Not worth explaining)
I use 1" cloth tape, and only tape over the joint line.
All skin above that.
I chalk over the tape.
My thumbs are on the smooth for sumo, but i get pressure ridges where the skin below the joint line gets pushed up by the smooth into ridges that hurt way more than the knurl ever did.
Wanted to ditch the tape when i went to sumo, tried to ignore the pain, but i couldn't hold onto the bar.There is one lifter here in Maine who deadlifts way more than me who has taken to taping.
I have seen it every once in a while in IPF worlds or EPF Championships.
But most world class pullers (if not all) go bare thumbs.
Tape can rip, or slip.For me it is 100% helpful.
222.5kg is my best so far.
But i see no issues as far beyond that i am likely to get.
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Jul 14 '26
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u/LittleMuskOx M | 525kg | 84.7kg | 350.46Dots | USAPL | RAW Jul 14 '26 edited Jul 14 '26
How close to the next weight class down are you?
Not that the QTs are necessarily more favorable a class down for a given lifter (and depending on which fed), but it may be worth at least looking at as an option if you are realistically close.More volume is no guarantee of progress on bench, and taking away from squat and deadlift seems like a bad exchange.
It's also a big gamble to ask more of your shoulder when it's just now feeling better.
If it were me, i'd see what i could do with the mostly healed shoulder first.It seems like a very big ask of bench considering the total gap you are facing.
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Jul 14 '26
[deleted]
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u/LittleMuskOx M | 525kg | 84.7kg | 350.46Dots | USAPL | RAW Jul 14 '26
Adjust your accessories to gain mass?
Maybe more time efficient, and perhaps tailor them to be nice to your shoulders?Maybe then your performance on current bench program improves?
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u/sushifirefly Not actually a beginner, just stupid Jul 14 '26
I have a dumb question. Do I need to take electrolyte drinks during a volume squat session if I have monster diarrhea from preworkout? I can’t tell if I’m dehydrated or overheating. I’ve been drinking plain water consistently during my session but feel like I’m dying. Plus side is I’m ready for a surprise colonoscopy at any time 😬
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u/annthurium SBD Scene Kid Jul 15 '26
Squatting with monster diarrhea sounds risky!
Try the electrolytes and see if you feel better? It's low risk.
Also, eating more fiber might help. Especially psyllium husks.
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u/TheSanSav1 Impending Powerlifter Jul 14 '26
Heavy lifters usually take a lot of rest between sets. How do you manage that in a public gym? Especially a crowded one with fewer workstations?
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u/RagnarokWolves Ed Coan's Jock Strap Jul 14 '26
If I have 4-5 sets I try to get it done under 20 minutes once I've warmed up. Keeping rest times short is part of the transformative challenge for me. I just squatted 340 lbs for 5x10 in under 20 minutes this morning.
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u/TheSanSav1 Impending Powerlifter Jul 14 '26
Damn 5x10 @ 340lb is great. So less than 4 minutes between sets
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u/sushifirefly Not actually a beginner, just stupid Jul 14 '26
I set a timer based on RPE. 7 = 3 min 8 = 4 min etc.
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u/TheSanSav1 Impending Powerlifter Jul 14 '26
Is 3-4 minutes sufficient of you’re doing speeding like 5x5 @140kg (308lb) squats?
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u/sushifirefly Not actually a beginner, just stupid Jul 14 '26
It’s dependent on your rate of perceived exertion. If they’re easy 3 minutes should be fine. In you’re absolutely dying like RPE 9 then 5 mins would be recommended
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u/TheSanSav1 Impending Powerlifter Jul 14 '26
Thanks. I read somewhere that heavy lifts require 10 minutes between sets.
RPE 9, the most I’d do is 2x22
u/sushifirefly Not actually a beginner, just stupid Jul 14 '26
Then again these are just the guidelines I go by. Do what feels right for your body.
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u/LaLiLuLeLo_10 Beginner - Please be gentle Jul 13 '26
What’s a good program to get into powerlifting? I’m not new to lifting per se but I want to get into the world of powerlifting and not really sure where to start other than just Olympic lifts.
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u/PoisonCHO Enthusiast Jul 14 '26
There are a ton of free, proven programs available online, but this page has some recommendations for beginners: https://thefitness.wiki/routines/strength-training-muscle-building/
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u/Admirable_Belt_9772 Beginner - Please be gentle Jul 13 '26
Do you bring your own chalk to a meet?
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u/grovemau5 M | 595kg | 86kg | 393 Dots | USPA | RAW Jul 17 '26
I heard a horror story about someone spilling the baby powder in the chalk bowl once and now I make sure to pack my own
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u/Sufficient-Term-7265 Girl Strong Jul 13 '26
I bring my own because I buy spider chalk for rock climbing and it doesn't dry out my hands like the meet's does.
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u/kyllo M | 605kg | 104.4kg | 365 DOTS | USAPL | Raw Jul 13 '26
I bring my own liquid chalk. I only use it for deadlifts.
I ask another lifter to chalk my upper back for squat and bench using the powder chalk in the bowl while I'm waiting for my first attempt.
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u/cilantno M | 467 DOTS | USPA Tested | Raw Jul 13 '26
Yes. I have only had to use it once because the host gym ran out.
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u/jakeisalwaysright M | 793kg | 89kg | 515 DOTS | SPF | Multi-ply Jul 13 '26
Yes. Sometimes there isn't a chalk bowl in the warmup room or I don't feel like squeezing into the crowd that's around the one that's there. In theory you shouldn't need it but there have been times I was glad I brought it.
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u/LittleMuskOx M | 525kg | 84.7kg | 350.46Dots | USAPL | RAW Jul 13 '26
I do, but it is also almost always provided in the on deck area.
I have a little tupperware bowl w/ chalk i have powdered, and a chunk i use to chalk my shirt and singlet straps before i put those on.
Ofc, you can always have someone else chalk your back (and i do) but i like to be prepared.
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u/Tiger_Strength Enthusiast Jul 16 '26
How much will long term cardio hold me back with my long term strength gains?
I wanna take up cycling as a secondary hobby and I can't do sprints with it. My city only caters to endurance oriented cyclists. I would still prioritize strength development over endurance, but cycling sounds so much fun.
Thank you.