Good job, brother!!
MESO-Rx
Anabolic Steroids
City of Grit's first go at powerlifting
- Thread starter Cityofgrit
- Start date
Tested deadlift..belted, no straps, mixed grip. My goal for 5 × 5 week 5 is 365. I hit that for a set of 5, went up to 375 and used straight back on the first rep. Fucked me up and I was only able to get 1 more. So 365 it is.
I didn't eat nearly enough today, so that's definitely an issue.
I didn't eat nearly enough today, so that's definitely an issue.
And my hip mobility leaves something to be desired
It helps to spend a good 15 minutes warming up the hips before doing heavy deadlift. Doesn't hurt to spend a little time on mobility here and there too. Like after shorter gym days or if you're highly motivated at home.
I've never done much mobility work. What kind of things should I do?
There's a mobility routine called "limber 11" that's pretty effective. Mostly you want dynamic stuff warming up, not static stretches. The static stretching stuff I do I don't know the names of most of, it's just stuff I picked up various places that I've kept doing. I do planks and glute bridges before deadlift and squat as well to get those muscles firing.
Ok, I need to learn to do mobility work. Definitely need to start right along with this program
I usually have a hard time sticking with mobility work. I've done pretty good this year because it's directly improved my sumo deadlift. It's just not very enjoyable, like doing cardio. On the other hand if I thought doing ballet would get me another 50lbs on my total I'd be all over it, so that's how you have to think of stuff like mobility.
Do you use sumo stance in comp? I have never really done sumo, always traditional
Yeah, I've been doing sumo since my second meet. I'm stronger that way and I also feel like it's easier to recover from. I am gonna be doing more conventional after this meet because I feel like I need the extra lower back work. I think it'll help my sumo lockout with heavier weights.
Ok, I always noticed the sumo had a more upright torso than conventional I am going to train sumo on light days
Btcowboy
Member
Tried to set up on sumo today. I cant get my hips down pulling sumo so I be a conventional guy lol
That's not shabby. My delts have been hurting when going heavier lately more so.
I hear that. My delts had been bothering me bad about a year ago. No strength in my left delt... gradually got better though.
You'll look funny doing hip warm up stuff, but it works.
I like swinging my leg, one at a time, forwards and backwards.
Then I swing my leg, one at a time, outward. You'll feel it if you're doing it right. Hit the static stretches and then go into your warm up stuff. At least that's the way I do it and it seems to feel better overall. To each their own though.
Honestly, at the gym I go to, I don't think anybody would look at me weird lol it's never really that full and I actually lift a bit heavier than most
Oldschool
New Member
Check out Kelly Starretts hip stretches on you tube. Hes got alot of great stuff.
Dr. Stuart McGill has great info for mobility work for power lifters. He’s worked with a lot of top lifters.
Tested squat at 80% of 1RM AMRAP for my jumps. Only got 290 5 times. I felt like I worked the muscle and tendon around my knees, but not in a bad way. I did a powerlifting type squat, with my feet and knees wider than a typical bodybuilding squat.
Oldschool
New Member
Play around and find what stance feels the best. Take your time and have fun getting bigger and stronger.
Keep up the good work.
