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Found 7 results

  1. A regular poster from the Starting Strength forums started a new site, http://www.powerliftingtowin.com It has a focus on competing in powerlifting, but has lots of good stuff even for a non-competitive lifter. All the articles I've read there were really good, especially if you're a new lifter aiming to compete. There's lots of new articles coming all the time, I haven't had time to read them all, but I enjoyed for example this, http://www.powerliftingtowin.com/powerlifting-technique-the-scientific-principles/. It was really hard to choose on article to link, they're all so good. Check it out!
  2. Paleo Solution Podcast

    Does anyone else here follow The Paleo Solution Podcast? I've been listening to it and I think it's great. The most recent episode featured Mark Bell as a guest: http://robbwolf.com/2013/03/12/mark-bell-episode-174/ I haven't listened to that one yet, only about 15 minutes from the start. It seemed great and might be interesting even if you don't care about Paleo stuff in general. Sometimes the podcasts with guests haven't been as good as the normal ones IMO and it's nice to have Greg Everett there too, but this one seemed different. Anyway, I thought that if there were other followers we could talk about the topics that come up in these podcasts. http://robbwolf.com/podcast/
  3. So far the most sensible thing I've read on the subject was Matt Gary's article on the subject. His approach is straight forward: Opener: 90-92% of 1RM Stepping Stone: 95-97% of 1RM PR: 5lb/2.5kg more than 1RM The article is pretty grounded, and well reasoned. Basically, if you are having an off competition, go for the lower numbers or if you are feeling strong, go for the higher numbers. The rationale is that you should make 6 out of 9 attempts, and that's good lifting. The one thing I didn't see with the article is projecting your attempts when you are on a peaking program. Particularly if the meet is the day you are testing the 1RM. The approach I've been using for the IS PWL competition seems to be working for me, but I'd love feedback from folks who have been competitive lifting for a while. Opener: previous 1RM (you should be able to match it after the peaking program is done) Stepping Stone: 1RM + 50% of projected PR PR: projected PR For example, Smolov Jr. for bench is reported to add roughly 20-30lbs to your current PR. You should be able to match your existing PR that you based the Smolov Jr. program off of. If you are aiming for a 30lb increase, the next attempt will be PR + 15lbs. And then finally the target attempt. Now, this has worked for me when attempting to convert rep PRs into a 1RM. Another approach that seems to work is just keep adding 10lbs for upper body lifts and 20lbs for lower body lifts. So please, weigh in and discuss your approaches for attempt selection. I have a grand total of 0 officiated competitions under my belt at this moment, so I'm looking to learn here.
  4. This topic will open on the weekend before the meet.
  5. Lamar Gant's Deadlifting Routine

    Courtesy of powerlifting usa via powerliftingwatch.com you can download a PDF here Its essentially an example of western periodisation* on a 12 week cycle, and is actually quite high volume for deadlifts but its simple and most likely effective as he is one of the strongest men on the planet pound for pound. (oh and did I mention he does all this with severe scoliosis of the spine?). The best part of this article is how it explains how to adjust the lifts for each session based on how "advanced" your lifts currently are so it can work for people of all stages (but longer cycles are more useful for the more advanced the athlete is). For ease of viewing I have also written out the example cycle for 500lb deadlift max 5x8 @ 350 5x8 @ 365 5x8 @ 380 5x8 @ 390 5x5 @ 410 5x5 @ 420 5x5 @ 430 5x5 @ 435 5x3 @ 460 5x3 @ 470 5x3 @ 480 5x3 @ 490 The article advises that if your working max was 500lbs you should PR with 540lbs. My thoughts: Obviously your going to need to eat a shit ton for this but it would make you solid as hell. The final week is doing 5x3 with 98% of your previous best, so this is a hardcore target to hit, hence the need for food If your an early intermediate you could reduce it to a 6 week cycle with just 2 weeks spent at each block. If your doing a shorter cycle you will be wanting to aim for more like 5x3 with 90% Whether or not this is for you its worth taking note of this is a good example of periodisation in practice, personally I choose lower volume than this but volume is something that can be easily adjusted to the needs of the lift since this concept is so simple to implement. Edit: *By the way if you go on the website and read the comments a poster (with a phd) advises this isn't periodisation. It is. Volume decreases as the weight goes up, it is an example of linear periodisation (there are many ways to implement this, other examples would be 5x5, 4x4, 3x3, 2x2, 1x1 or 5x5, 5x4, 5x3, 5x2, 5x1 etc etc) . It is not an example of actual block periodisation since all of this is high volume and therefore "accumulation" if you planned this as part of a longer cycle that included peaking. I thought I would add this as there are many types of periodisation and I wanted to justify what I said above (incase anyone has read the comments under the article on powerliftingwatch)
  6. Footwear For Strongman

    I had a question today about what shoes should you wear for various events in strongman from one of our forum members, Bextaboo. I thought I'd share my reply with the rest of the community. Rock Climbing Shoes: These are great for truck pull, sled pull, or any pulling/dragging events requiring a solid grip on the surface. Olympic Weightlifting Shoes: Great for Olympic squats, front squats, overhead press, axle press, log press, db press or anything overhead. Hiking Boot: The best for tyre flips, farmers walks, yoke, stone carry, atlas stone, basically an all purpose shoe that is sturdy and gives a lot of support. Choose one with a hard sole and sturdy ankle support. Converse All Stars: Awesome for deadlifts and low bar squats. In fact you can do just about everything in Chucks! As an all purpose lifting shoe you just can’t go past the original, old school Chuck Taylor All Stars. These are ideal for deads as they have a flat sole (better than any other shoe on this list for deads) and can be used for everything else as well. Eventually you will want all of these 4 pairs of shoes, but if you can only buy one, this is the one to start with. You may note that all of these shoes are pink, well that is because Bextaboo is a Strongwoman!
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