H*ngry Version – Beginning Power Weekly Report February 3, 2025

Jhun12

Rip,

3 questions

1) Do you advocate for powerlifting pausing all first reps for the bench or solely when doing heavy singles?

2) How did you prepare the week of the meet while you have been actively competing in powerlifting that labored finest?

3) When working the halting/rack pull program when did you reintroduce the deadlift earlier than a meet?

Mark Rippetoe

1. I do not coach Powerlifting. You get stronger on the bench by using the stretch reflex on the backside.

2. I did a heavy exercise with doubles or triples the Monday earlier than the meet, after which Thursday did a circuit of sunshine squat/bench/deadlift to maintain the grooves contemporary.

3. I did not deadlift besides on the meet. I knew the way to deadlift, and it did not want reintroduction.

Jhun12

I get you don’t actively coach powerlifting, however I respect your opinion. When Starr was teaching you for meets did he have you ever pausing all of your bench reps? Additionally, did you all the time use straps in your coaching to your pulls?

Mark Rippetoe

It’s important to apply the pause. Do NOT hearken to the choose, simply make the pause appropriately. Not all of the units want a pause. I strapped all my heavy rack pulls and haltings, however not the warmups.

laprcnx

Howdy sir, been a fan for years.

I am 42 y/o, used the SS technique about 10-12 years in the past and made good progress. Used the Texas technique circa 2019 and made some extra progress. I am 5’9 at the moment about 180lbs, I take pleasure in enjoying Flag Soccer, and I’m contemplating making an attempt my first powerlifting meet in June. My finest 1RM, which was final yr within the fall, was 275 Bench, 405 Squat, & 495 Deadlift.

I wish to proceed to make energy positive factors however I’ve been working right into a wall. Enjoying slot or cornerback the added physique weight previously has prompted me a number of low again, knee, and ankle ache. I bought as much as 190-195 at one level (nevertheless, after I hit my maxes I used to be about 183) additionally I’ve backed off the heavy units of 5 for the previous 6 months as a result of it was simply kicking my ass. I nonetheless prepare however I’m utilizing extra Hypertrophy protocol, 4 days per week, my joints really feel higher, however Im itching to get again to heavy 5s. I discover myself having to be rather more strategic as a result of the systemic fatigue was crushing me. I used to coach 3 days per week however the 2 hour exercises have been unsustainable with my household schedule as effectively.

If Im feeling assured in June with my numbers I wish to compete on the powerlifting meet at 83 kg. So simply searching for your experience on the way to juggle these completely different targets (flag soccer, energy, and life), not kill myself, and nonetheless be capable of compete at the next stage.

BTW I purchased Sensible Programming and I’m studying the chapter in regards to the Intermediate lifter now.

Thanks once more for my years of stable positive factors

Maybach

Man what’s with all these 5’9″ guys who weigh 30 kilos lower than me speaking about how being that manner simply turns them into degenerated items of shit? They hit 210 they usually’re loud night breathing, farting, knee ache, again ache, legs falling off, eyes melting out of their sockets.

Mark Rippetoe

I simply get bored with responding to it. That is why I did not reply. Abz have received the argument. He clearly thinks that champion powerlifters at 5’9″ weigh 185, with abs. and play flag soccer. Possibly they do.

laprcnx

Do not have abs… Not likely involved with having them. Simply telling you my expertise. Final time I used to be 195 and doing my regular area work at apply I could not sit down at a film or on a airplane with out experiencing knee ache. Possibly causation is not correlation however being a couple of kilos lighter my knees stopped hurting.

Maybach, at one level I used to be heavier about 15lbs. And I felt how I felt… Nonetheless, Im keen to confess that the knee and again ache after fieldwork might have come from one thing else, however dropping a couple of lbs it went away. So, when you’ve heard this concern earlier than from different 5’9″ guys who dash and elevate and shortly simply dismiss it as bullshit then possibly you may supply some perception how I could also be this the improper manner fairly then simply trolling my query.

Maybach

“I feel I am allergic to shellfish. Each time I eat shrimp out of the dumpster behind Lengthy John Silver’s, I get sick. I do know correlation won’t equal causation, however as quickly as I finished I began feeling significantly better”

That is the way you sound.

If the mere activity of present at the next physique weight is inflicting you debilitating ache, then you definitely’re fucked, man. I do not know what to let you know. You have bought some connective tissue dysfunction and don’t have any enterprise powerlifting or enjoying flag soccer, each of that are a lot more durable on the knees than strolling round weighing 210.

Again ache, blood work, loud night breathing, are all simply the older, extra severe sounding excuses that razor abs are to not acquire weight. If you happen to have been simply “making an attempt to maintain lively” I would say be joyful along with your modest numbers and hang around at 183. However you are making an attempt to be a aggressive powerlifter? I imply, wake the fuck up man. Take heed to your self.

Yngvi

This “lighter is all the time higher” form of considering that’s at the moment modern for a lot of medical doctors to advertise doesn’t make sense from any physiological foundation.

Do bodybuilders report extra damage and extra joint ache at decrease physique fats percentages or larger? Why?

The added stability within the joints from the additional muscle and fats outweighs the added traumatic/repetitive stress attributable to a small leap in body weight.

In case you are a land whale, slug or one other type of gelatinous sea creature, this may increasingly not apply.