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Found 18 results

  1. HI ALL I have a problem that i cannot break 90 degree in my squat i have been squatting for several months but i joined a Powerlifting team and my coach informed me that he said to me to do stretches I am asking if anyone have usefull drills for this issue ?? thanks
  2. Hello Everyone Few weeks ago i felt something uncomfortable in right knee , but i was moving my knee without any pain . and i was training without any problem ( except once i felt a pain at the end of the last set of last squat workout) I made an x ray and doctor informed me that both patella in both knees are tilted ( patella maltracking) ( i was born like that) doctor informed me i have to strengthen my quads and informed me to stay away from squats Really i do not want to stop squatting..... I think to try and change my stance to be wide a bit and try other cues like pushing knees out .....etc does any one had this issue ?? Thanks in advance
  3. Hi All I am asking about body re composition ( build muscle and reduce fat at same time)..... Iam 99kg 178cm about 26% body fat what i know is to : 1- I eat maintenance calories 2- I increase Qty of protein too much There is other tips ??
  4. Thickness Of Belt ??

    Hello Everyone i am going to to buy powerlifting belt Someone told me , if your weight is below 105 kg then buy a belt with 10 mm thickness and there is no need for 13 mm My weight is about 95kg Thanks in advance
  5. Hi every one Iam novice lifter on Powerlifting to WIn novice program(PNP) , lifting about 2 months . There is a small competition in my City and i need to participate in it. Just for experience and fun The main point that i never tested my 1 rep max for 3 lifts And i can not test them these days as there is about 10 days for the competition . But in PNP i am recording my lifts to according to RPE . Here are my questions , 1- can i estimate my 1 RM from RPE chart ?? i will be effective According to rpe chart my 1RM are Squat:130kg(286lbs) / Bench: 102 kg (225lbs)/ Deadlift: 175 kg ( 385lbs) 2- i read articles that i can do my attempts as follows , is this correct ?? First attempt : 90 ~ 95% 1RM / Second attempt : (98% 1RM) / Third attempt : 100~103% 1RM 3- What do i eat in this day ?? 4- How many days should i rest before the meet ?? Thanks in advance
  6. Hi everyone i am about 96 kg 25%bf , and need to go down to 15 % bf of course i need to do this slowly as i need to gain strength also iam running powerliftingtowin novice program iam planning to do fat loss by carb cycling but i read several articles that carb cycling is for people who about 10% bf or have already visible six packs need your opinion thanks in advance
  7. Hi Everyone 1- I need a help . i need to buy a belt and knee sleeve and i can not find them in Egypt So i have to buy online and ship them . What is the best website that have good service and good prices also ? Of course shipping and custom expenses will be high . 2- For belt after searching i will buy a a single prong, 4″ wide, 13mm thick, leather belt. As it was a recommendation from powerliftingtowin http://www.powerliftingtowin.com/powerlifting-belts/ Any suggestion for brands 3- For knee sleeves i need ur suggestions pleeeeeease Of course i need to buy both knee sleeve and belt from one website I need all your recommendations as buying online to Egypt will be expensive Thanks in advance
  8. Hi everyone i am using now jason balha icf , recently i wanted to add some calisthenics exercises i need to squat , bench and DL once a week. this to recover better rather than squatting 3 times/week and benching 2 times/week so i am asking how can i design my PL program as ( bench day , DL day , squat day or any other version) I need a topic that show basis of designing a PL program ( this program to be 2 or 3 days per week) and add weight every week I know 5 3 1 routine but i need to design a program than makes my available to add weight every week
  9. Hi everyone I need to lose weight , working on jason blaha ICF( cutting version) My weight is 103 I need to be 85 kgs. My diet will not be less than 160 gm protein and not less than 80 gm carbs about 1600 calories Iam still beginner and my training weights are increasing Please give me your opinion and advice for below diet Break Fast: 1 scoop of whey protein + 25gm oat + 1 yogurt low fat + 1 banana ( My workout will be before break fast so I will take black coffee and banana before workout and 1 scoop of whey protein + 25gm oat + 1 yogurt low fat after workout ) Snack : 200 ml skimmed milk + 20 pcs of nuts Lunch : 300 gm of chicken breasts + 100gm spanish + 1 brown toast Snack: 100 gm of cottage cheese Dinner : Big Salad plate + 140 gm tuna + 1 tablespoon of olive oil Before Bed: 1 apple Some times i wake at night and feel hungry I will eat low fat yogurt or cottage cheese
  10. Knee Pain

    Hi everyone............ I feel a pain in back tendons of my knee not a big pain but small one and it is continuous. Also when I sit and lock knee joint I feel with this small pain in front of my knee. I do not play barbell squat only ( V squat , leg curl , SLDL , dumbbell squat) I made X ray, one doctor said that I have very little knee osteoarthritis and other doctor said my knee is good. I am a bit over weight 102 kg and 178 cm/ I asking I heard that there is usual pain when you squat? this is the usual knee pain ?? My pain is not hard , but only i feel it small pain. Anyone had similar case ?
  11. Squatting Double Your Weight

    As a matter of interest, who has or can squat double their body weight and how long has it taken for people to do it? Currently I am on Wendler's Program and I managed to hit it yesterday for the first time!!!! For me it's taken close to 3 years. I've moved through 3 x runs of SL and about the same amount with Madcow over that time. I'm not including the years I've been going to gym before that as in my opinion, I was just blindly lifting weights without a clue. It wasn't till I plugged the numbers in at home that it came up as 155KG ( i Weigh 77KG) Archie
  12. This is a heads up for the new competition format, which hopefully will see a lot more participation. All scoring continues to be in Wilkes coefficients (sorry, no adjustments based on age). I'm also experimenting by leaving this open for chatter before the actual competition. We're sorry we missed the May competition, but this looks like it should make up for it. New Rules and Awards We support 4 lifts now: Squat: hips below knees, no wraps (neoprene sleeves OK). Stand for a couple seconds before reracking it. Bench: hips and shoulders in contact with the bench, heal does not have to be on the floor. Wrist wraps OK, no elbow sleeves. Pause for a second on the chest, and a couple seconds at lockout. Deadlift: no straps or compression shorts/suits. Both conventional and sumo are legal, no hitching. Hold for a couple seconds at the top. Overhead Anyhow: no equipment, implement, or technique restrictions, bar must be on the floor at the beginning of the lift, and overhead with arms locked out at the end of the lift. Hold lockout for a couple seconds before dropping it. The squat/bench/deadlift still have raw powerlifting rules. The pauses listed are to demonstrate control over the weight. In other words, it needs to have a true lock out and not force the judges to make a judgement call based on freeze frames. There are also 5 awards: Best Single: The best Wilkes score on any 1 lift. Best Two-For: The best combined Wilkes score on any 2 lifts. Best Total: The best combined Wilkes score on any 3 lifts. Absolute Best: The best combined Wilkes score on all 4 lifts. Beast Unleashed: The highest total amount in weight that a person lifts. Any one person can have a clean sweep, but more than likely we should have different names for each of the awards. I understand the "Beast Unleashed" award favors bigger guys, but hopefully that total will be something worth respecting. It's also something that's a lot more easily understood than Wilkes scores. We very well may have different names for "Absolute Best" and "Beast Unleashed". That's something I'm hoping for. Event Dates and Submission Guidelines The contest will be for the whole month of Novemeber 2014! All submissions must be lifts that occurred during the month of November. Start Date: November 1, 2014 End Date: November 30, 2014 All entries must be on video, and we require the following: Body weight on the day of the lift. Weight of the loaded barbell or implement (overhead anyhow). Video must be made during the month of November Use an angle we can accurately see the pauses (at lockout and on the chest for bench press) If you lift in shorts and a t-shirt, please tuck your shirt in so we can see the hips and the knees clearly. If you have multiple submissions, label them clearly. The best legal lift will be used out of the lot. Everyone with a training log on this site is welcome to participate, even if you start it in the month of November. The judges will be the site moderators, and they will merely be judging whether the lift counts or not. The judges will add the Wilkes score to your entry. Within the first week of December, I (or one of the other mods) will announce the results in a new thread. I will set up a spreadsheet on Google Sheets to keep track of everything and share that link with the other mods. Please Participate! This should be a fun competition. We've expanded the dates so that people who have competitions in that month can use video from that competition, and it should easily fit most people's training schedules. If you only want to participate in one event, go for it. If you want all the glory, go for it. Participating in this competition requires at least one entry, that's it. You can participate as much or as little as you want. ---- We have the results! Click here
  13. Started getting pain in my left calf after I switched to high bar. At first I thought it was just DOMS but it hasn't subsided, in fact it has gotten worse. It almost impedes the contraction of the muscle and I really have to focus on shoving my knees out and driving up evenly but luckily with heavy weight it is not my main focus. I believe the lifters at Average Bros gym refer to the pain as "calfitis". Have you guys had any experiences with it?
  14. Hip Drive

    After switching to a high bar squat I have recently become more aware of using my hips in the squat or "hip drahv" as I had done previously with low bar. This prompted me to post up some of the information I have found on the topic in general. Feel free to add your thoughts to to topic or any corrections if you think I have missed something. I'm sure most people have already seen this video: ( ), of Rippetoe coaching the squat and is where I think most people really get an idea of what he means.While this is helpful in understanding hip drive, for me it resulted in driving the hips back and performing a sort of good morning out of the squat. This is what is discussed in this video: ( http://www.youtube.com/watch?v=GynDZgEB1U0 ) For myself, as the weight got heavier I learned to use hip drive properly and not to over exaggerated pushing the sacral area up. But for anyone is currently having problems with hip drive I've found that the best cue is to simply imagine getting up from a chair (which is the whole point of the box squat). Another cue I have found useful for myself is to contract your glutes when coming out of the hole. All 3 cues are essentially the same and I try to keep them in mind for coming out of the bottom of the squat. Lifters I have found using Rippetoe's squat form and exhibiting great hip drive are Ben Rice and Michael Tuchscherer. Also as discussed in this video: ( ), as well as keeping your whole body tight to create a sort of "coiled spring" effect, you should really focus on pulling your self down with your hip flexors (causing you to descend slowly), which will give you greater explosiveness when using hip drive. Your hips will be probably be extremely sore after doing this and you might have to stretch a lot afterwards. Some instructors such as in this video: ( ), say you should not use hip drive during high bar squats but I have found it to be necessary. Here is a video from California Strength: ( ). You can hear someone cueing her to use her hips. In this video you can see the lifter using his hips to come out of the hole: ( ) Also this video: ( ). At 0:16 the lady in the pink top is a great example of using your hips)
  15. Death By Squats

    Just though I'd share something I tried this morning courtesy of [shock-horror]crossfit[/shock-horror] lol Well to be honest, it's more than likely been around forever before they put their stamp on it, either way who cares, it's a nice little workout to throw in every now and again for conditioning or if you're after sick quads... Death by Squats Pick a weight, skwat it, rest a minute, skwat it twice, rest a minute, skwat it thrice etc etc until you collapse in a bloody sweaty mess on the gym floor.... Good fun, especially so with front squats.
  16. Using (Sets x Reps) Here is what my workout routine looks like. Monday: Squats 3x5 (Currently at 210 lbs, increments of 5 lbs every workout) Shoulder press 3x5 (Currently at 117.5 lbs, increments of 2.5 lbs every workout) Wednesday: Deadlift 1x5 (Currently at 275lbs, increments of 5 lbs every workout) Bench press 3x5 (Currently at 190lbs, increments of 5 lbs every workout) Friday: Squats 3x5 (Currently at 210 lbs, increments of 5 lbs every workout) Shoulder press 3x5 (Currently at 117.5 lbs, increments of 2.5 lbs every workout) I have reset twice but i get stuck on the same squat (210lbs) and same shoulder press (117.5 lbs). For deadlifting and bench press resetting seems to work for now. I was wanting some suggestions for breaking this plateau. I had some ideas in mind. 1. For squats go back to 170lbs and do 5x5s. Increment using 5 lbs. Try to work up from there. 2. For shoulder press go back to 100lb, and do 5x5s. Increment maybe by 1 lb? Try to work up from there. Please let me know your feedback/suggestions.
  17. http://www.70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/ This article explains better and more concicely than anything else the differences between high bar, low bar and front squats. It's required reading.
  18. Unsymmetric Squat

    Hello everyone! First, thank you for having me on this board. I found this site while looking for the SL facebook page, but I think I'm way better off here I started lifting in the beginning of this year (Stronglifts 5x5), stopped for 3 months during the summer, started again this fall and I'm now doing 3x5. What I recently discovered is that my squat is not symmetric. My left leg does more work than the right one. My torso also leans more towards my right leg while squatting. Even more, my left glute is slightly larger. Should I correct for this? And how? Is this dangerous for my spine? Thanks.
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