Mastodawn

Start by filming your bench from the side. Look at your bar path. The press should move back and up, not straight up. Small technique changes can add more than extra volume. #Powerlifting Next, test small grip changes until you find one you can control under load. Then bench 2 to 3 times per week so the movement gets consistent and efficient. #Technique #GymTips

Dexter 1d ago

Squats!

Didn't want to, but I ended up nixing my Costco trip yesterday and figured any squats are better than no squats.

Grabbed the SSB, got up to a 3 plate single (felt -heavy-, apparently I've been skipping legs), then worked my way back down through 290, 260, 240, and 150 (numbers are weird because SSB weighs +15lb over normal bar)

#weightlifting #powerlifting

[한] Han Training 2d ago

Leakage, heaviness, hip/pelvic pain when you lift? It's common; but it isn't normal.
Dr. Laura Ross returns to HT for an intimate pelvic health workshop capped at 12 people.
Free, donation supports @[email protected]
Reserve your spot. #chicago #powerlifting #lifting #MoveWithHan

Dexter 3d ago

Posting about it here is one of my motivations, and I'm clinging to whatever I can to scrape myself back into routine.

BENCH DAY
BBRows: Pyramid Sets of 5 working up to a 225x3.5 (that fourth rep was kipped hard and sloppy) and then back down. I've got a weird thing going on in my left forearm where it starts out feeeling tweaky but after a few reps and/or more weight, it calms down.

Camber Bench: Drop set with a quick work up to a 245 double, then sets of 5 back down through 225, 205, and 185. 225 felt -heavy- on the way up, and 245 moved shockingly easy. I went for the double instead of a heavier weight single because variety.

#weightlifting #powerlifting

Dexter 5d ago

Is there a way to train and regain recovery? I know how to train for strength, train for endurance, or train for size, but is it possible to train for faster recovery?

Is that just cardio?

#weightlifting #powerlifting

Dexter 5d ago

Deadlift Day!

Did more of a pyramid set thing.

Sets of 5, double-overhand at 135, 225, 315.

Hook-grip singles at 365, 385.

Strapped single at 405.

Double-overhand sets of 5 back at 315 and 225.

Felt good. Traps are barkin' a bit, but everything else is untweaked and no worse for wear.

#weightlifting #powerlifting

Rajesh R 6d ago

Barbell Flat Bench Press: Correct vs Incorrect Form

Small technique mistakes can limit gains and increase injury risk. Learn the key differences between proper and improper bench press form to build strength safely and maximize chest development.

Æ.Jun 21

I had my first #powerlifting competition on Friday (or "Kraftdreikampf" in German)

It was held at TU Berlin which also runs the student gym I usually go to so it was all in a familiar space.

My attempts were:

Squat: 110kg, 112.5kg, 115kg (all successful)

Bench Press: 65kg, 67.5kg, 70kg (failed the last one)

Deadlift: 155kg, 157.5 kg, 160kg (all successful)

For a total lifted weight of 342.5kg and a bodyweight-adjusted DOTS score of 297.6 for 4th place among 10 women.

Chris 👾Jun 19

Still 32° (89F) at 8pm. Heavy deadlift singles at the gym then the walk home in the heat. I'm done for the day 😅
#powerlifting #wotd

Dexter Jun 19

Got in an OHP workout. I got greedy with 155 going up super smooth and tried for 175. That didn't budge, lol. But I did get 170!

Hit 135 for volume, got a set of 5, then a couple triples. Finished off with some rear delt focused rows and lat raises.

I feel so much more myself after a lift, I'm baffled why I'm having so much of an issue getting more than two workouts a week in anymore.

#weightlifting #powerlifting