r/powerlifters

Like the title says how do I maintain strength and 1 rep maxes if I’m in a calorie deficit?

I’m following 5/3/1 I’m worried I’ll run out of steam getting to week 3

Might be a dumb question but how many of y’all deal with longterm chronic injuries that u have to stay proactive and manage? No matter how small.

Im 23 yo, on my 5th year powerlifting and been dealing with piriformis syndrome/ possible sciatica symptoms for a little over a year now. Started off bad but rehabbed to about 90% right now. Can lift pain free and have hit double and tripple PRs on squat but in certain extreme range of motion with rounded back or mornings still feel stiff and not fully healthy.

My first 4 years of powerlifting w worst form, horrible programming, maxing alot and i didnt get injured. Now i have to m constantly manage this injury. I see these ipf and high level powerlifters lift so much and are perfect healthy and not even an ounce of injury.

My gym is great most of the time. It’s a solid Powerlifting / Strongman gym. I’m very happy there. However, the owner is trying to increase membership. No issue there. In order to do this, he is having more events at the gym. Both Powerlifting Meets and Strongman Events. He’s doing other things too, but it’s the events that are problematic.

He doesn’t announce that the gym will be closed for the event, even though it’s unusable. I message him asking him to tell me if the gym is closed or not. Saturday is a normal training day for me. And, I don’t like missing days. Saturday is my favorite day because I’m relaxed, I don’t have to work that day, and it’s just nice.

I feel like if I can’t go to the gym due to the event, he owes me a refund for those days. I haven’t brought this up yet, but I’m about to. It’s spring and it seems like there’s going to be a few days that I can’t go.

The only other gym, that is a comparable powerlifting gym, is a 20 minute drive and has a $25 drop-in fee. My current gym is a 5 min drive. I feel like he needs to minimally, pay the drop in fee.

The other thing I can do is change my schedule for that week so that I avoid going in on Saturday. But, again, I shouldn’t have to shift things around for this. They should be accommodating their customers, right?

Thoughts?

Lastly, I must be the only person thinking this way because otherwise he would be telling us that there’s an event and the gym will be closed. But, he doesn’t. I feel like I’m the only one raising a stink about it.

Again, it’s fine if he’s increasing the membership. I’m all for it. But, 1) let us know there’s an event that day, and 2) give us an option. If the event starts at 11am, just tell us we have to be out by 11 that day.

M, 5'7, 80kg (176lbs)

Background: I used to go to the gym inconsistently for about 3 years on and off. At the beginning of this year, I decided to finally get serious and set a goal for myself to hit a 120kg bench press by the end of the year. This program seemed like the right choice to get things moving.

Progress:

Squat: 110kg to 130kg (+20kg)

Bench: 70kg (failed attempt) to 105kg (+35kg)

Deadlift: 140kg to 160kg (+20kg)

Total: 320kg to 395kg (+75kg)

My bench press absolutely skyrocketed on this program. I think a big part of that is because I already had some base muscle built up from those 3 years of messing around in the gym, and this program just taught my body how to actually use it efficiently. Going from failing 70kg to hitting a solid 105kg feels amazing and puts me in a really good spot for my end of year goal.

I ended up running the 16 week version over the course of 5 months. I actually stopped around the 3rd month and took a month off from the spreadsheet. During that month I was just training some bench and doing random stuff in the gym. After that, I jumped back on the program and finished it out.

For my daily workouts I kept things very simple. For warm ups, I would start with an empty bar and keep adding 20kg each time. My gym only has 10kg plates, so I would just add one to each side and consider that a warm up set until I got to the intended working weight in the sheet. Once I reached that target weight, I would just keep repeating it for the amount of sets the program called for. That was my exact routine for the whole block and it worked great for me.

Overall, I am very happy with the results. It was great to finally be consistent and see my numbers move up this much. I highly recommend the program to anyone looking for something straightforward that works.

Had a couple quick questions. Deadlifts have been clicking lately but needed to make a reminder to repeat it

1. What's does Mark rippetoe mean by bend at the waist?

2. Is it setting up stiff legged or slight bend in knees?

Guys, im a beginner gym bro (5-6 months exp) and my goal is to compete in powerlifting competitions, so ive been training my sbd with well studied programs and done a lot of research. However, im running into a problem rn : i havent progressed in deadlift since like a month, and i now literally squat my deadlift. Im trying my best to improve my technique, ive seen every single video in the world about deadlifts, but still nothing. I know its "just a month" but seeing other lifts progressing and DL suddenly blocking is very frustrating. although i have to mention that i got disadvantageous leverages : short torso and long ahh femurs. so yea imma give u my sbd and my program and tell me if yall got a solution:

\--My lifts (1rm) :

Bench : 80kg (176lb)

Squat : 120kg (264lb)

Deadlift : 120kg (264lb)

\--My program (sbd only, not mentioning accessories) :

\-Day 1 :

Squat 4x6 rpe7

bench 4x6 rpe7

deadlift 3x5 rpe7

\-Day 2 :

bench 4x3 rpe8.5

deadlift 4x5 rpe7

\-Day 3 :

squat 3x6 rpe7

bench(larsen) 4x6 rpe 7

\-Day 4 :

squat top set + backoffs rpe9

bench top set + backoffs rpe8.5

deadlift top set + backoffs rpe9

.

So yea i really need your help please, i need to get this deadlift to AT LEAST 3 PLATES

24F, 63kg powerlifter here. I’ve been going gym for about 18 months adn training for around a year now and I pull conventional deadlift. I tried switching to sumo for a while, but it felt really awkward for me and I also noticed I leak urine a lot more during heavy sumo pulls and it felt little off , so I went back to conventional.

My conventional deadlift has been stuck at 145kg for about 5-6 months ]now and it feels like no matter what I do, it just won’t progress. My squat and bench are increasing at a normal rate, so it’s mainly my deadlift that’s lagging behind.

One more issue I keep running into: whenever I attempt a PR, the bar comes slightly off the floor but then my lower back just completely gives up and I have to drop it. My grip is actually fine, so that’s not the limiting factor it’s really my lower back strength that fails first. I also deal with a lot of lower back fatigue andpain after deadlift sessions in general, which makes me think something is off.

Now I’m confused whether:

my technique off the floor is wrong

my lower back is just very weak/endurance-limited

my programming is off

or maybe conventional just isn’t a good fit for me long-term

Has anyone dealt with a similar deadlift plateau where the bar moves but the back just gives out mid-lift? Also curious if other female lifters noticed sumo making the leakage issue worse.

Would really appreciate any advice because deadlift has become the most frustrating lift for me right now.

We're seeing more and more people who are setting records younger. Is this an expanding talent pool thing? Or is it about changes in training? If it is about training, what is working now vs before?

Looking at purchasing a pair of SBD wrist wraps after using my trainers pair tonight. They provided a huge difference.
Looking at competing later this year for the first time. What do most people go for stuff or flexible wrist wraps?