Yes, correct!
***Weightlifting Thread***
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Last: 2 days ago by Hoosegow
fav13andac1)c said:
Setting some goals for this year. Might be a little conservative, but I've never set lifting goals so I just wanted something to start with.
Current lifts (sets of 5)
Squat - 300
Bench - 220
DL - 325
Goals
Squat - 350
Bench - 260
DL - 405
What's your weight and height?
That DL, you will get.
The rest are good goals! That bench may be tough...most folks slow down on the gains around 225.
My lifting goals are MUCH more modest.
Squats good clean not dying reps 3x5-315. Squats are tough on my tall lanky old azz.
DL good clean reps 1x5 somewhere over 405. (I can pull it for 3 now...so I'm hoping for more).
Bench. 3x5-260(ish)
OHP. 3x5-155-160. Good clean reps.
Depending on how this year goes, I may have a cut in my future. I'm slowly gaining weight (in a good way) currently at 210. Would like to hit 220 (maybe 225 depending on the waistline). Before I cut again. If I can slowly gain weight this year and get that cut to later in the year, I'd be thrilled.
bigtruckguy3500 said:
Anyone do sled pulls or pushes? Saw one at the gym today and gave it a go. Has been at least 10+ years since I last did it. Felt pretty good. I think I'm going to try doing some more. Was a little hard dialing the correct amount of weight and distance.
Those that do it, do you prefer pulls/pushes/both? Any recommendations on how to best do them and incorporate them into a routine?
I love them. But usually do them on an off/cardio day.
Tex117 said:fav13andac1)c said:
Setting some goals for this year. Might be a little conservative, but I've never set lifting goals so I just wanted something to start with.
Current lifts (sets of 5)
Squat - 300
Bench - 220
DL - 325
Goals
Squat - 350
Bench - 260
DL - 405
What's your weight and height?
That DL, you will get.
The rest are good goals! That bench may be tough...most folks slow down on the gains around 225.
My lifting goals are MUCH more modest.
Squats good clean not dying reps 3x5-315. Squats are tough on my tall lanky old azz.
DL good clean reps 1x5 somewhere over 405. (I can pull it for 3 now...so I'm hoping for more).
Bench. 3x5-260(ish)
OHP. 3x5-155-160. Good clean reps.
Depending on how this year goes, I may have a cut in my future. I'm slowly gaining weight (in a good way) currently at 210. Would like to hit 220 (maybe 225 depending on the waistline). Before I cut again. If I can slowly gain weight this year and get that cut to later in the year, I'd be thrilled.
The goals felt aggressive when I only got 3 reps at 220 on BP this morning!
I'm 6' 2" 220-225. 34 years old.
Heck yeah on those goals! I like that you're focusing on technique.
fav13andac1)c said:Tex117 said:fav13andac1)c said:
Setting some goals for this year. Might be a little conservative, but I've never set lifting goals so I just wanted something to start with.
Current lifts (sets of 5)
Squat - 300
Bench - 220
DL - 325
Goals
Squat - 350
Bench - 260
DL - 405
What's your weight and height?
That DL, you will get.
The rest are good goals! That bench may be tough...most folks slow down on the gains around 225.
My lifting goals are MUCH more modest.
Squats good clean not dying reps 3x5-315. Squats are tough on my tall lanky old azz.
DL good clean reps 1x5 somewhere over 405. (I can pull it for 3 now...so I'm hoping for more).
Bench. 3x5-260(ish)
OHP. 3x5-155-160. Good clean reps.
Depending on how this year goes, I may have a cut in my future. I'm slowly gaining weight (in a good way) currently at 210. Would like to hit 220 (maybe 225 depending on the waistline). Before I cut again. If I can slowly gain weight this year and get that cut to later in the year, I'd be thrilled.
The goals felt aggressive when I only got 3 reps at 220 on BP this morning!
I'm 6' 2" 220-225. 34 years old.
Heck yeah on those goals! I like that you're focusing on technique.
You got some weight and some size (and a good age). You damn well may hit even the more lofty goals!
Im too old (and lanky) to be raw doggin super aggressive weight. Especially when I refuse to just go up in body weight willy nilly.
I realize most of the commenters here are guys that probably don't do hip thrusts, but I have a question. My squat is probably my weakest lift. My knees cave in if I go too heavy. I'm starting lifting again after a few years off, so I'm trying to add weight slowly to keep form proper. Would hip thrusts be a useful accessory? I'm currently doing 2 lower body days - one with squats and the other with deadlift and box squats.
aggiespartan said:
I realize most of the commenters here are guys that probably don't do hip thrusts, but I have a question. My squat is probably my weakest lift. My knees cave in if I go too heavy. I'm starting lifting again after a few years off, so I'm trying to add weight slowly to keep form proper. Would hip thrusts be a useful accessory? I'm currently doing 2 lower body days - one with squats and the other with deadlift and box squats.
Hip thrusts are a great accessory. My son's a powerlifter and we both do them. He doesn't particularly like them, but accepts they are good to include. Strengthening your glutes can help with keeping your knees pushed out. There is also the abductor machine, if you have access to one. Box squats are great for working on squat form. You could always add some hip thrusts on your main squat day. But a lot of it is just going to be focusing on your squat form and adjusting the weight to where your knees stay where you want them and slowly working your way back up.
I realize some have a weird aversion to doing hip thrusts, or feel that only women should do them, but I disagree.
aggiespartan said:
I realize most of the commenters here are guys that probably don't do hip thrusts, but I have a question. My squat is probably my weakest lift. My knees cave in if I go too heavy. I'm starting lifting again after a few years off, so I'm trying to add weight slowly to keep form proper. Would hip thrusts be a useful accessory? I'm currently doing 2 lower body days - one with squats and the other with deadlift and box squats.
High bar or low bar? I found low bar to be a bit easier to keep knees pushed out.
Absolutely nothing wrong with a Hip Thrust. Are you Deadlifting? In the beginning, just learning to handle flat out force being charged through your body can help.
I am deadlifting. I'm not a beginner lifter. Even though I haven't lifted in a while, I was lifting 5 days a week for a few years. I've cycled through lifting and running every few years for a while. My squat has never been strong. I started last week with just the bar, but I know by the time I hit about 75, my knees are going to want to go in. I'm a small person at about 120, but it's still very frustrating.
Edit to add high bar. Low bar has never felt comfortable for me. I also have a hard time pushing through my heels. I tend to try to push more pressure on the ball of my feet. It's something I've always had to try to work on.
Edit to add high bar. Low bar has never felt comfortable for me. I also have a hard time pushing through my heels. I tend to try to push more pressure on the ball of my feet. It's something I've always had to try to work on.
aggiespartan said:
I am deadlifting. I'm not a beginner lifter. Even though I haven't lifted in a while, I was lifting 5 days a week for a few years. I've cycled through lifting and running every few years for a while. My squat has never been strong. I started last week with just the bar, but I know by the time I hit about 75, my knees are going to want to go in. I'm a small person at about 120, but it's still very frustrating.
Yeah, you aren't carrying alot of weight. But still, Im thinking this is a form issue rather than a strength issue.
Quote:
Edit to add high bar. Low bar has never felt comfortable for me. I also have a hard time pushing through my heels. I tend to try to push more pressure on the ball of my feet. It's something I've always had to try to work on.
Yup. There it is. You are pitching forward and in your knees and front quads more. As a runner (as I was, and still sort of am), you are way more comfortable being in your quads. Not that you can't keep your knees out doing this, it is just harder.
You really should consider thinking about keeping your weight back in your posterior chain.
No squat variation (or at least widely used squat variation) puts the weight in the balls of your feet. Even a front squat.
The last PT I went to told me I had some of the worst ankle mobility that he'd seen, so that's probably part of it.
Have you tried squat shoes or squatting with you heels slightly elevated?
aggiespartan said:
The last PT I went to told me I had some of the worst ankle mobility that he'd seen, so that's probably part of it.
IMO, that's very over played. (Maybe it isn't for you...but I have seen lots of folks whine about this because they just don't want to squat).
I know you said low bar is uncomfortable, but why? That requires much less ankle flexion...you just need to stay back.
Also...what CC09 said, squatting shoes help a ton with this.
Squat shoes definitely help (I use them). So does widening your stance a little. That and pushing your butt back and not just dropping it will help.
Also, spartan, you're female (small build so sorry if I made an incorrect assumption)? I've seen a number of high level female powerlifters whose knees come in some when squatting. I've always seen it explained that it's a difference in anatomy and can be perfectly natural and safe for some.
Also, spartan, you're female (small build so sorry if I made an incorrect assumption)? I've seen a number of high level female powerlifters whose knees come in some when squatting. I've always seen it explained that it's a difference in anatomy and can be perfectly natural and safe for some.
If your knees are caving in, it is PROBABLY a hip strength issue. Hip thrusts will help. The good girl/bad girl machines work well, too. My advice, take it for what you paid for it, box squats and really work on spreading the floor. Box squats reall are just good. Spreading the floor, think about 2 cues.
- Imagine (or put one on the floor and work on it with no weight) a towel on the floor laying flat. Think about trying to pull the towel apart with your feet, keeping your heels planted, all the way down (it will come natural coming up).
- Grip the floor with your feet.
I do wear lifting shoes. I'll try your suggestions and keep doing box squats and add hip thrusts.
On the more positive side, I'm pretty happy with how my upper body lifts are going even just 2 week back. I'm already back up to 70 on bench and I don't think 75 will be a problem next week. I'm getting a pulley that will let me do lat pulldowns at home so I'm hopeful I can get my pull-ups back.
On the more positive side, I'm pretty happy with how my upper body lifts are going even just 2 week back. I'm already back up to 70 on bench and I don't think 75 will be a problem next week. I'm getting a pulley that will let me do lat pulldowns at home so I'm hopeful I can get my pull-ups back.
One issue with lifting shoes is how narrow they are. Your toes can't spread out like they are supposed to.
Hoosegow said:
If your knees are caving in, it is PROBABLY a hip strength issue. Hip thrusts will help. The good girl/bad girl machines work well, too. My advice, take it for what you paid for it, box squats and really work on spreading the floor. Box squats reall are just good. Spreading the floor, think about 2 cues.
- Imagine (or put one on the floor and work on it with no weight) a towel on the floor laying flat. Think about trying to pull the towel apart with your feet, keeping your heels planted, all the way down (it will come natural coming up).
- Grip the floor with your feet.
So on the way up is actually when I naturally go to the ball of my feet. I have to do a mental cue to try to push through my heels.
aggiespartan said:Hoosegow said:
If your knees are caving in, it is PROBABLY a hip strength issue. Hip thrusts will help. The good girl/bad girl machines work well, too. My advice, take it for what you paid for it, box squats and really work on spreading the floor. Box squats reall are just good. Spreading the floor, think about 2 cues.
- Imagine (or put one on the floor and work on it with no weight) a towel on the floor laying flat. Think about trying to pull the towel apart with your feet, keeping your heels planted, all the way down (it will come natural coming up).
- Grip the floor with your feet.
So on the way up is actually when I naturally go to the ball of my feet. I have to do a mental cue to try to push through my heels.
Yeah. Me too. It took years and coaching to get me to not do this every single rep and dump my dumb self forward.
To me, I have to think heels on the way down to properly load my posterior chain. You will get it! And welcome back to the gym. Glad things are progressing already for you.
Lot of good advice on the squats so far!
1) hip thrusts are an excellent exercise and I don't care how gay you think it looks, it's worth it. Excellent for glutes and hamstrings
2) absolute incorporate adductor and abductor work into your leg routines. This helps stabilize the knees during squats and also add thickness and depth to the thighs
3) do not forget medial glutes. These also play a big role in stabilizing your knees during squats. Lot of ways to isolate these, just find one and do it 2x a week
4) not sure what you're doing on squats… could you upload a video? Hoosegow knows way more than me but I'd also guess you're not balanced in your squat and that's why you're throwing weight on your heels. I've actually become pretty weird and watch people's feet when they squat now. It's pretty amazing how may people drive entirely off their heels or lift their heels off the ground
5) ankle mobility is a real *****… I have a lot of issues with this and it impacts my squat on occasion but I just really work on stretching (tight calves) and trying to loosen up before squatting
6) tempo pause squats with reduced weight can really help you key in on your form. I warm up with 4 sets of tempo pause before getting into working sets. It also allows me to recognize any potential problem muscle group or ache that day
7) I don't know what they're called but I like to get into squat stance, bend down into squat depth, and then drive my elbows into my inner thighs. This act of spreading my legs out triggers my cue on squat to hold my quads in place and also keep feet anchored on ground. Might want to try this.
Not sure I added anything of substance but just sharing some thoughts. Good luck!
1) hip thrusts are an excellent exercise and I don't care how gay you think it looks, it's worth it. Excellent for glutes and hamstrings
2) absolute incorporate adductor and abductor work into your leg routines. This helps stabilize the knees during squats and also add thickness and depth to the thighs
3) do not forget medial glutes. These also play a big role in stabilizing your knees during squats. Lot of ways to isolate these, just find one and do it 2x a week
4) not sure what you're doing on squats… could you upload a video? Hoosegow knows way more than me but I'd also guess you're not balanced in your squat and that's why you're throwing weight on your heels. I've actually become pretty weird and watch people's feet when they squat now. It's pretty amazing how may people drive entirely off their heels or lift their heels off the ground
5) ankle mobility is a real *****… I have a lot of issues with this and it impacts my squat on occasion but I just really work on stretching (tight calves) and trying to loosen up before squatting
6) tempo pause squats with reduced weight can really help you key in on your form. I warm up with 4 sets of tempo pause before getting into working sets. It also allows me to recognize any potential problem muscle group or ache that day
7) I don't know what they're called but I like to get into squat stance, bend down into squat depth, and then drive my elbows into my inner thighs. This act of spreading my legs out triggers my cue on squat to hold my quads in place and also keep feet anchored on ground. Might want to try this.
Not sure I added anything of substance but just sharing some thoughts. Good luck!
Cross posted from the Houston board:
I'm looking for a place in Houston that sells squat suits, bench shirts, etc. My son started powerlifting at a small school outside of Houston and they don't have anything that fits him properly. I'd rather buy him decent stuff on my own knowing he's going to use it for the next 4 years.
I've been searching online with no luck - most places that pop up sell gym equipment only. There are a lot of sources online that sell direct, but I'd rather go somewhere in person that can fit him properly.
I'm looking for a place in Houston that sells squat suits, bench shirts, etc. My son started powerlifting at a small school outside of Houston and they don't have anything that fits him properly. I'd rather buy him decent stuff on my own knowing he's going to use it for the next 4 years.
I've been searching online with no luck - most places that pop up sell gym equipment only. There are a lot of sources online that sell direct, but I'd rather go somewhere in person that can fit him properly.
I responded on the Houston board.
But there are high school kids using squat suits?
But there are high school kids using squat suits?
Prune Tracy said:
Cross posted from the Houston board:
I'm looking for a place in Houston that sells squat suits, bench shirts, etc. My son started powerlifting at a small school outside of Houston and they don't have anything that fits him properly. I'd rather buy him decent stuff on my own knowing he's going to use it for the next 4 years.
I've been searching online with no luck - most places that pop up sell gym equipment only. There are a lot of sources online that sell direct, but I'd rather go somewhere in person that can fit him properly.
I can't help with any local business in Houston, but if I were you, I would just order from Inzer. They are based out of Longview and get things to you pretty quickly. Go by their sizing charts. If you're not sure, order more than one size and return what you don't need. Only downside is you have to pay to ship it back.
I don't know what high school kids are using these days. When I lifted years ago we just used the Inzer Z Suits and Blast Shirts. But when I competed through my school, our coach just ordered our equipment and the school paid for it. If your son is competing in THSPA through his school, my understanding is a lot of the kids use some high end equipment. On the flip side, it's also my understanding that THSPA has a boys raw division for the first time this year, for kids that would rather do unequipped lifting.
Tex117 said:
I responded on the Houston board.
But there are high school kids using squat suits?
If you are competing through your high school in Texas, you are probably competing in the THSPA. They have always been equipped lifting, until this year. It seems they finally introduced a boys raw division this spring. The equipment they let them use though has gotten out of hand, in my opinion. They let them use bench daddy shirts, which I understand can add as much as a couple of hundred lbs to your bench.
jtraggie99 said:Prune Tracy said:
Cross posted from the Houston board:
I'm looking for a place in Houston that sells squat suits, bench shirts, etc. My son started powerlifting at a small school outside of Houston and they don't have anything that fits him properly. I'd rather buy him decent stuff on my own knowing he's going to use it for the next 4 years.
I've been searching online with no luck - most places that pop up sell gym equipment only. There are a lot of sources online that sell direct, but I'd rather go somewhere in person that can fit him properly.
I can't help with any local business in Houston, but if I were you, I would just order from Inzer. They are based out of Longview and get things to you pretty quickly. Go by their sizing charts. If you're not sure, order more than one size and return what you don't need. Only downside is you have to pay to ship it back.
I don't know what high school kids are using these days. When I lifted years ago we just used the Inzer Z Suits and Blast Shirts. But when I competed through my school, our coach just ordered our equipment and the school paid for it. If your son is competing in THSPA through his school, my understanding is a lot of the kids use some high end equipment. On the flip side, it's also my understanding that THSPA has a boys raw division for the first time this year, for kids that would rather do unequipped lifting.
Thanks. Yeah, it's THSPA. I know some of the bigger kids in our school ordered their own stuff in the past. There are only like 80-90 kids (total) per grade, so selection is limited and most of the funding goes to football. Individuals can still do well, though. As a junior, one of the SHW kids last year was always over 1500# in all of his meets.
Ooof Prune... you are asking a sticky question. This post has a lot of rambling.
I'll start off with this, what is his interest level and how much are you willing to invest based off of that interest level.
I am assuming he is a freshman, from your comments. My experience with freshmen is that they lose interest when they are at the top of their class within a year. So answer the first question and go from there.
Keep in mind, he is going to grow a lot over the next four years - height and bulk. So you will probably need new gear every year to keep up.
Know that gear is highly personal based off of your body and preference. If money is no object, go with the gear he gets the most benefit out of. Then go with the best (Inzer makes really good stuff but there is other stuff out there). The best being what pushes the boundries the most. And best isn't based on comfort. Gear sucks. If I never have to crawl into another set of briefs or squat suit again, I'll be happy. You can also go ape and get training gear and competition gear.
Most of the time, I trained in briefs (I competed mostly multiply and raw). Meet prep would come around and that is when I would start wearing the suit. I've used Inzer and Viking mostly. Inzer and Titan are good in Texas because they cater to Texas high school PL. You can actually go to Titan in Corpus and get fitted. I don't think Inzer allows that.
If I were you, I would buy used gear off of upper classmen as he grows. You can get the gear adjusted if it isn't right. I can give you a couple of places to alter his stuff if you want. I'll need to reach out to some old contacts, but I can probably find you someone that is pretty good. He will lose a little pop but he'll also not have to break it in.
If I remember correctly, you can wear single ply briefs with a single ply suit. If that is so, buy him his own briefs. I always used Inzer. Got a set of predators and power briefs, myself. Would wear that, plus usually some Viking multiply briefs (no longer in business I think) and a squat suit on top of that (multiply). I liked the Leviation because it is adjustible. But for high school, make sure the gear you use meets requirements.
If you use the school's gear, just know you can't get it altered so he won't get is much out of the gear as he would not be able to fit to him. Also, could definitely cause some stress if the suit he likes is being used during the same flight as he is in.
Best option to get the most, buy new gear every year.
To confuse you even further, different gear works differently for different users. The bench shirt, to me, is the hardest to figure out. I had a Titan shirt that I just couldn't figure out. I couldn't stay in the groove. I bombed in my second world championship meet because I couldn't stay in the groove. One of my training partners figured out how to fix it.
I know, I am all over the place with this one. I apologize. So I guess if I was to sum it up, how committed is he and how committed are you (resources) to his commitment? If money is no object, buy him gear and custimize it to fit him. To do this, have him try a bunch of different brands/types. I know that in the lifting community I was in, everyone shared gear to try. If resources are limited and the experience is the most important thing, just let him use the school's stuff or go raw. Then, you got everything in between.
To derail...
Most kids don't have the strength base nor the technique to even entertain using gear. Coaches don't know what they are doing, especially technique wise. Raw would absolutely be the best way to go. It will be the best way for him to get stronger. The technique isnt as demanding, either. Meet day are also way easier.
I'll start off with this, what is his interest level and how much are you willing to invest based off of that interest level.
I am assuming he is a freshman, from your comments. My experience with freshmen is that they lose interest when they are at the top of their class within a year. So answer the first question and go from there.
Keep in mind, he is going to grow a lot over the next four years - height and bulk. So you will probably need new gear every year to keep up.
Know that gear is highly personal based off of your body and preference. If money is no object, go with the gear he gets the most benefit out of. Then go with the best (Inzer makes really good stuff but there is other stuff out there). The best being what pushes the boundries the most. And best isn't based on comfort. Gear sucks. If I never have to crawl into another set of briefs or squat suit again, I'll be happy. You can also go ape and get training gear and competition gear.
Most of the time, I trained in briefs (I competed mostly multiply and raw). Meet prep would come around and that is when I would start wearing the suit. I've used Inzer and Viking mostly. Inzer and Titan are good in Texas because they cater to Texas high school PL. You can actually go to Titan in Corpus and get fitted. I don't think Inzer allows that.
If I were you, I would buy used gear off of upper classmen as he grows. You can get the gear adjusted if it isn't right. I can give you a couple of places to alter his stuff if you want. I'll need to reach out to some old contacts, but I can probably find you someone that is pretty good. He will lose a little pop but he'll also not have to break it in.
If I remember correctly, you can wear single ply briefs with a single ply suit. If that is so, buy him his own briefs. I always used Inzer. Got a set of predators and power briefs, myself. Would wear that, plus usually some Viking multiply briefs (no longer in business I think) and a squat suit on top of that (multiply). I liked the Leviation because it is adjustible. But for high school, make sure the gear you use meets requirements.
If you use the school's gear, just know you can't get it altered so he won't get is much out of the gear as he would not be able to fit to him. Also, could definitely cause some stress if the suit he likes is being used during the same flight as he is in.
Best option to get the most, buy new gear every year.
To confuse you even further, different gear works differently for different users. The bench shirt, to me, is the hardest to figure out. I had a Titan shirt that I just couldn't figure out. I couldn't stay in the groove. I bombed in my second world championship meet because I couldn't stay in the groove. One of my training partners figured out how to fix it.
I know, I am all over the place with this one. I apologize. So I guess if I was to sum it up, how committed is he and how committed are you (resources) to his commitment? If money is no object, buy him gear and custimize it to fit him. To do this, have him try a bunch of different brands/types. I know that in the lifting community I was in, everyone shared gear to try. If resources are limited and the experience is the most important thing, just let him use the school's stuff or go raw. Then, you got everything in between.
To derail...
Most kids don't have the strength base nor the technique to even entertain using gear. Coaches don't know what they are doing, especially technique wise. Raw would absolutely be the best way to go. It will be the best way for him to get stronger. The technique isnt as demanding, either. Meet day are also way easier.
Wow. I had no idea.
Thanks for taking the time to put down your thoughts. Sounds like you have quite a bit of experience, so I appreciate you sharing your knowledge.
Hoose is our grizzled, wily old veteran.
I don't always like the answers he gives me to my questions but I'm always pretty confident they're right and I'm just being stubborn.
I don't always like the answers he gives me to my questions but I'm always pretty confident they're right and I'm just being stubborn.
Grizzled and old, yes. Wily - not so sure about that.
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