Preheat Version – Beginning Power Weekly Report November 25, 2024

The second annual Testify Benching Bonanza, a contest which is carried out in a “rising bar” format, was held this previous Friday, November twenty second. For the ladies, first place within the open division went to Brianne Holm, first place within the masters division went to Sharon Foster, and the heaviest bench award went to Brianne Holm. For the lads, first place within the open division went to Jeremiah Jarecke, first place within the masters division went to Ross Hamilton, and the heaviest bench award went to Jeremiah Jarecke. View full meet results

Jeremiah goes 3-for-3 on the day and benches 305 lb for a PR third try on the annual Benching Bonanza at Testify Strength & Conditioning. Jeremiah took first place within the males’s open division and the lads’s heaviest bench class [photo courtesy of Phil Meggers]

Dave benches 230 lb for a clean third try at this weekend’s Testify Benching Bonanza. Dave went 3-for-3 on the night and might be competing alongside his son and some different Testify members within the upcoming, team-oriented Testify Barbell Blizzard occasion on December 14th. [photo courtesy of Phil Meggers]

Among the rivals, judges, loaders, and spotters from this weekend’s Testify Benching Bonanza collect collectively for a post-meet group picture. [photo courtesy of Phil Meggers]

DRG

I’ve not too long ago began SS and TRT however I’m somewhat puzzled as to what number of energy. Sure I’ve learn the ebook (on my second learn to know the actions higher).

Nonetheless, it is vitally temporary with regards vitamin so searching for some assist?

I’m 39M, 185lb, slimarms and legs, little fluffy aroudn the stomach space, not a lot muscle (i consider the non technical time period is skinny fats!).. simply began so low numbers after a number of weeks squat is 55kg, bp 50kg, dl 60kg. I’m positive these will go up fairly a bit over the subsequent few weeks however i intentionally began sluggish attributable to low power ranges.

So, at my age an weight, and low power what ought to i be aiming for (energy, carbs, protein & fats breakdown would assist). Now most different sources for weight reduction would recommend to do a reduce at 2200 energy approx, however my major aim is to get my SS numbers up over weight reduction, but in addition i dont extra flab.

Too quickly to see if the TRT helps, however fairly sure it’s going to as my readings had been between 170 and 230.

Thanks upfront!

Robert Santana

Ramp the deadlift up rapidly and eat 3k energy. You do not want to chop.

DRG

Regardless that I’m 26% bodyfat? I’ve simply been on the scales this morning and put 1kg on since Saturday consuming approx 3k energy. I’m not comfy including weight which my bodyfat so excessive

Robert Santana

You’re 26% physique fats since you solely have 136 lb of lean mass and are squatting and deadlifting much less weight than you’ve gotten in lean mass. You’re underneath muscled not over fats. Eat extra and get stronger and the remainder will kind itself out.

wojciech

As a preface, I’ll word that I function on a Tuesday/Thursday/Saturday SS schedule. Because of Thanksgiving, I had my final exercise on Tuesday. On Sunday, I went again and did the Press/Deadlift exercise I final did on a Saturday (8 days break). Because the final squat exercise (Tuesday), I needed to drop roughly 20lbs in weight, as a result of my knees had been caving in arduous. Because the final press exercise, I needed to drop down 10lbs in weight, regardless of quite a few makes an attempt at equal, or 5lbs weight drop.

What was this brought on by? I do not suppose I may have atrophied over a interval of 8 days. I do not suppose it is a mindset problem both, as I attempted many instances, however the weights had been simply too heavy to elevate with correct kind.

What ought to I do subsequent exercise? Attempt to add extra weight? Redo the final exercise with the identical weights? Or attempt lighter?

wojciech

I used to be anticipating the sort of a solution: I’ve learn each of those articles a very long time in the past and I am making an attempt to comply with this system rigorously, with acceptable weight-reduction plan (3.5-4k kcal), sleep (8hrs+) and weight development (2.5lbs/exercise on all of the lifts besides DL). I normally find yourself resting 10+ minutes between units. I do realise taking per week off is NDTP, however there was nothing I may do about that, and my query is generally about how is that potential that such a brief lay off may end in such a drastic lack of power and what ought to I do about it, now that the injury is finished?

Mark Rippetoe

It is not potential that the layoff brought about an enormous drop in power. However you didn’t inform us your lifts.

wojciech

P/B/S/D in lbs: 128/192/275/305
Energy clear: 128

Mark Rippetoe

Like pulling enamel right here. Body weight?

wojciech

6’2”, 235 lbs, 19yo. I do know it is a dangerous power/weight ratio, however I am making an attempt my greatest right here. Began off 2 years in the past weighing 130-140, covid made me do this system in 3-month-long chunks adopted by 3-month-long lay offs.

Mark Rippetoe

Your body weight is just not horrible to your degree of coaching development, however your lifts are shit as a result of you have not finished this system. Do this system.