Just over a year ago I posted the 2018 /r/powerlifting census. I'd like to repeat this for 2019.
Anyway here are the surveys:
Changes from last year's survey:
Divided into two sections. The first section is lifting-related, while the second section is a demographics/personal info section. The second section is completely optional.
Added response options for people that compete equipped
Changed some questions to short answer from multiple choice
Removed "other" option from certain questions which got way too wide a variety of responses last year.
https://www.instagram.com/p/B4-cOOFDeLh/ top attempts here
Finally put my first meet in the books. Decided about 18 weeks out that I was going to do this one and started training for it. I ran through the GCZL UHF squat/Deathbench bench/Mag-Ort deadlift 10 week tapered spreadsheet and then 8 weeks linear peak according my lifting partner/coach.
Against all advice, a few weeks out I decided to water cut to lift in the weight class I signed up for (100kg). I was a bit over 104kg. I did so with a 5 day water load/depletion and weighed in Friday morning at 98.7kg. Thursday night I panicked a bit because I had stopped peeing completely and was still 101kg so I hit a sauna until I was just over 100. After the drive the next morning I was obviously well under 100 so I know not to do that again. I rehydrated heavily with pedialyte and water, but most of it was within the first 3-5 hours after weigh ins and I think I just peed out a lot of the electrolytes, leading to pretty severe cramping during the meet.
In addition to the liquid, I had a modest burger and some fries, a pb&j, several pears and bananas, several protein pancakes, and then sesame chicken + rice for dinner.
Lifting started Saturday 9am, I was in the 2nd of 3 flights on my platform with openers 6-8 deep in the flight of 12. Warmups went fine for squats. Last single was 455lb (~206kg).
232.5kg - 3 whites
250kg - 3 whites
257.5kg - 3 reds
First 2 attempts went fine, mis-grooved the 3rd a bit and couldn't get past half way once I shifted backwards. I'd been drinking gatorade, pedialyte, and tap water constantly and felt good going into bench. Final warmup of 275lb (~125kg)
A sorta kinda daily open thread to use as an alternative to posting on the main board.You should post here for:
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.
TL;DR First meet, PRs on all three lifts! My goal was an 1800 total, walked away with 1870 lol.
I've been mostly a gym rat who trains for powerlifting for like 6 years now, and figured at some point you have to actually compete instead of just doing mock meets by yourself. But I felt very good going into this meet: no injury, no worrying pains, and everything in training was popping.
In my first few years of training I lived and breathed 5/3/1 and I still hold it as a great program, but the last year and a half or so I've been trying tons of different things and made a training protocol that I've seen great success with. My training ideas have mostly been focused around the idea that movements, muscles, and skills are separate qualities and should be trained separately. For all my main lifts in bench press and squat I wanted nothing but perfect reps, so I used conservative intensities with lower reps, and I would auto-regulate with adding more sets. The highest volume I got to this cycle was 12 sets of 5 at 75% for bench. For deadlift I wanted to stay away from high volumes because I've found that it doesn't work well for me, so every week I would work up to one AMRAP set of deadlifts at moderate intensity and thats it. Exactly how I worked in accessories is posted on my instagram, but my big builders were good mornings and yates rows for deadlift, leg press and pause squats for squat, and a large variety of high-rep accessories for bench.
275 - 3 whites, was feeling pretty jelly-legged but went smooth and strong
305 - 3 whites, easy
320 - 3 whites, was very happy with squatting 700 finally!
This is the sheiko bench press only program from http://power35.ru/informatsiya/biblioteka/zhim-lyozha-dlja-ljubitelej-pahat/.
I got inspired by this post, however only the first four weeks were translated, and it also only contained relative weights: https://www.reddit.com/r/powerlifting/comments/dpbxmn/sheiko_bench_press_only_program/
Since I'm currently following the program, I made a spreadsheet where you can enter your current maxes. Also I translated the plan for all 14 weeks.
Notice that I added a rounding to a multiple of 2,5kg to make weight selection easier (which is the smallest unit available in my gym), you might have to adjust the formulas if you wish to remove this.
Spreadsheet: View on Google Docs
Since I actually don't speak russian (I used deepl), there can be errors - I'd appreciate if you would report them so I can fix those! (Although I tried to copy everything as accurately as possible).