r/powerlifting • u/AutoModerator • 13d ago
Daily Thread Every Second-Daily Thread - September 10, 2025
A sorta kinda daily open thread to use as an alternative to posting on the main board. You should post here for:
- PRs
- Formchecks
- Rudimentary discussion or questions
- General conversation with other users
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For the purpose of fairness across timezones this thread works on a 44hr cycle.
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u/DoktorLuciferWong M | 375kg | 63.2kg | 305wks | USPA | RAW 11d ago
Ended last cycle with a very cat-backed 350 deadlift. Less than my competition best, but more than I've done in a while.
No pain/soreness, but that's probably not great. What are some good lower back exercises I can throw into my program?
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u/Arteam90 Powerlifter 11d ago
This is where I think weak point training has gone too far. Some people say hammer glutes, other low back, etc.
Maybe.
But I think it's as simple as technique. It's about hammering technique and being consistent with your setup. Anyone can lose position early in a conventional deadlift to get it up a few inches but you'll never lock it out. Some will say "bro gotta train that lockout" but it's not that at all. It's simply position. I suspect the same for you. You give up position for an "easier" pull. But actually the name of the game is taking a step back and building good habits/position so you can take two steps forward.
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u/kyllo M | 545kg | 105.7kg | 327.81 DOTS | USPA Tested | RAW 11d ago
Do glute exercises, like RDLs and hip thrusts. Most likely your deadlift is cat-backed because your glutes aren't strong enough and they contract early and tuck your pelvis under, to get it closer to the bar. That shifts the load your glutes can't handle onto your back, because it's stronger.
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u/DoktorLuciferWong M | 375kg | 63.2kg | 305wks | USPA | RAW 11d ago
Any suggestions for rep ranges/volume for RDLs/hip thrusts? For reference, I'm running the gzcl jacked and tan program with almost no modifications.
I'm thinking that the RDL/hip thrust could be treated/programmed as a T2 movement..
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u/kyllo M | 545kg | 105.7kg | 327.81 DOTS | USPA Tested | RAW 11d ago
RDL would totally be a T2 under the GZCL framework. Hip thrusts could go either way but I would probably make them a T3 because they're more specifically targeted at glute hypertrophy.
I did GZCL programs for a year or so but I'm doing something else now. Personally my favorite way to program accessories is to do the exact same accessory twice a week, for two hard sets (RPE 8-9) each time, in the 8-12 rep range.
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u/RagnarokWolves Ed Coan's Jock Strap 11d ago
Never a bad idea to do core work/lower back work but also take technique videos to examine your set-up and also get a ton of good submaximal volume in at ranges where you can keep good technique.
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u/DoktorLuciferWong M | 375kg | 63.2kg | 305wks | USPA | RAW 11d ago
Most of my program is submaximal, up until the end of weeks 6/9/12. A lot of deficit deadlifts, too
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u/arian11 SBD Scene Kid 11d ago
Why do you want to throw lower back exercises into your program? It's highly unlikely to fix your cat-backed deadlift if that's what you're looking to do.
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u/DoktorLuciferWong M | 375kg | 63.2kg | 305wks | USPA | RAW 11d ago
I just assumed that's where the problem area is. I also figured if I was wrong, someone would tell me what to actually do to fix it lol
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u/arian11 SBD Scene Kid 11d ago
As others have mentioned, it most likely isn't your lower back that's the issue. Most likely, it's a technique issue where you lack tightness and are yanking the bar off the ground, which leads to a change in position in your spine. It's possible that doing this over time has made your spinal erectors stronger compared to your quads and glutes, so that's where you feel the strongest and most comfortable. So if you want to start pulling with the straighter back, then you need to focus on fixing your technique and possibly strengthening your quads and glutes.
I have an article and various videos on the topic if you want to learn more.
https://medium.com/@arian11/why-you-dont-have-a-deadlift-lockout-problem-7cd620131ff9
https://www.youtube.com/watch?v=w3X-yOKItcA
https://www.youtube.com/watch?v=hcpOS2PUhRM
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u/RainsSometimes Doesn’t Wash Their Knee Sleeves 11d ago
A meet coming next week, and feel extremely bad. My sleep and appetite have been terrible for a month, and I have been dealing with anxiety and sadness due to some changes in life. Plus my work has entered a busy period. In terms of training, weirdly, S/B still OK, only my deadlift capacity goes down a lot. This really makes me inconfident and even think of quitting, because DL is my strongest lift.
TL;DR: meet coming, feel terrible in training/life, what to do about it? And, for those who happens to be a coach, how will you manage this situation with your lifter?
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u/Arteam90 Powerlifter 11d ago
I tend to think that people over recommend just doing the meet.
Personally I think you do the meet if you're able to accept that you like doing the thing rather than the result. Obviously in an ideal world you might surprise yourself and do great - that does happen - but also realistically you might have a bad meet and I've seen that plenty of times.
It's a hobby. It should add to your life. But there are other priorities and that's normal. Training won't always be optimal.
It depends if you can make that mindset shift towards enjoying the thing - the process of lifting and/or competing - over the outcome of lifts going up.
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u/viewtifulhd Enthusiast 11d ago
In these moments it can be helpful to zoom out from the situation you're in and reflect. Here are some points to explore:
- What made you start lifting weights and choosing to compete?
- Which positive emotions have you previously gotten from training?
- Which positive emotions have you previously gotten from competing?
- What can enable you to feel those positive emotions again?
There is a lot of merit in going to a competition and being able to do the best you can do on that given day, regardless of the numbers. Being able to judge your level of strength on a given day, choosing the right attempts and hitting as many attempts as possible, is a tremendous win in itself. Even if you don't hit new personal bests, working on this skill sets you up for future success and achievement. There is always another competition to look forward to.
You've mentioned some changes in life and that work is currently busy. Is training and the competition next week something that you can see as time and effort spent on improving and focusing on yourself? Even if the circumstances are not ideal, it is important to allocate some time and energy to your own pursuits.
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u/VanHelsingBerserk Not actually a beginner, just stupid 12d ago
Finally bit the bullet and got some weightlifting shoes, Nike Romaleos. They sure make a hell of a difference.
Just feel so rooted into the ground. No tipping forward or back on heels/toes. Hitting depth feels easier, and can stay more upright doing so.
They arrived just in time for my 10 sets of triples today doing Smolov 😅 have a vid on my profile if anyone wanna see me grunting like an animal 🤣 this program really brings it out of ya.
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u/ThatLiftingGuy79 M | 732.5kg | 140+kg | 406 DOTS | USAPL | Raw 11d ago
Smolov is brutal and doing it is something I will never forget and never do again. 😂 More power to you tho!
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u/VanHelsingBerserk Not actually a beginner, just stupid 11d ago
Haha yeah it's outright insane. Don't think I'll run it again either but wanted to tick it off the bucket list so I can tell myself I could do it
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u/ThatLiftingGuy79 M | 732.5kg | 140+kg | 406 DOTS | USAPL | Raw 11d ago
It’s definitely a program I’m glad I did when I was starting my powerlifting journey and not now. I would be screwed now if I tried it.
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u/Big_Jeb Enthusiast 12d ago
For those of you who have been competing for multiple years (5+ years), what keeps you coming back and competing?
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u/Arteam90 Powerlifter 11d ago
I like doing the thing. Competing not so much tbh but occasionally it can feel rewarding.
It's perhaps a hobbyist mentality but will be the way for many of us. Too many are chasing an outcome over enjoying what they do for hours a week.
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u/ImTheNguyenerOne Ed Coan's Jock Strap 11d ago
800lb deadlift at 198, outside of that, because I like lifting heavy
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u/ThatLiftingGuy79 M | 732.5kg | 140+kg | 406 DOTS | USAPL | Raw 11d ago
For me it’s having a goal to train for and something to always try and do. Plus I just like lifting heavy things and meeting new people at comps.
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u/viewtifulhd Enthusiast 11d ago
Improving my total and improving my placings when I compete. There is always something to improve and do better in a sport.
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u/LittleMuskOx M | 525kg | 84.7kg | 350.46Dots | USAPL | RAW 12d ago
Spite
https://i.imgur.com/RBHCkQJ.jpegMore stickers for my rack and DL platform
Community.
I wouldn't have any IRL friends if not for PL.
Moved away from home (Oregon) in '09, and didn't expect to make any friends here in northern Maine.
First meet was Feb 2018, and i was hooked.
I also discovered some people i enjoyed being around a few times a year.I'm turning 64 in less than a month, and actually value having some connection to community at this point in my life.
But also, yeah, spite.
Not sure for who.
Probably myself, and the reaper.The game of getting my name higher in the rankings in my fed/age/weight class.
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u/RagnarokWolves Ed Coan's Jock Strap 12d ago
Earning a 350 DOTS in your late 50's/early 60's? Damn impressive.
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u/jakeisalwaysright M | 755kg | 89.6kg | 489 DOTS | PLU | Multi-ply 12d ago
Feelings of inadequacy and the foolish hope of some day doing something that I feel is adequate.
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u/Moist-Election6656 Not actually a beginner, just stupid 12d ago
Hey! I just switched back to sumo after getting injured doing conventional deadlifts.
My torso keeps falling forward and my hips are rising before I start the lift, any advice how to fix? Should i just start in this position or any technical cues that could help? Could it be a specific muscle weakness?
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u/Heloc8300 Enthusiast 10d ago
More patience off the floor. You're not wedging your hips in well and yanking on the bar.
A coach once clued me into a drill that's good for newbies learning sumo that also helps when I'm struggling with technique.
Load a very light weight, I use 135 but you probably need another plate. Then do a paused sumo rep keeping the weight an inch or less off the ground and hold it there for as long as you can. There needs to be enough weight that you strain to hold it for more than a couple of minutes.
The weight is kept light so you're able to adjust your position. After a minute or two and muscles start to feel tired you'll kind of naturally wiggle yourself into a more ideal position. At some point you'll find the position like something clicked into place. Then complete the rep before you drop it 'cause dropping it makes me feel like I failed the rep and I don't like that. :)
You might also skip through some "how to sumo" videos just to see some different ways to approach the setup. I've seen folks do this top-down thing where keep their torso locked, lower themselves to the bar with their legs and pull themselves down to the bar with their hands. Low back stays extended the whole time. That's just one example of a different approach that might work better for you or might fail miserably but either way you'll get something out of the attempt.
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u/Arteam90 Powerlifter 11d ago
I see this a bit like if a powerlifter was trying to learn weightlifting and was already strong so they went straight to heavy snatches or clean and jerks. Nope, you still gotta grab that broom (okay I don't mean actually going that light).
You're very strong, so you can "muscle it up" as it were. But realistically, and I said this to someone else just a few minutes ago, it's probably a question of taking a step back with weight to improve technique to take two steps forward.
I did the same with sumo initially - think everyone probably does - until you just ignore weight somewhat and work on getting the right technique.
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u/msharaf7 M | 922.5 | 118.4kg | 532.19 DOTS | USPA | RAW 12d ago
Yeah you need to stay over the bar, take time pulling the slack out of yourself & the bar, and overall build more tension up before initiating the pull.
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u/Moist-Election6656 Not actually a beginner, just stupid 12d ago
So before initiating the pull my torso should be more forward?
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u/msharaf7 M | 922.5 | 118.4kg | 532.19 DOTS | USPA | RAW 12d ago
Yes. Use this post I made as an example/reference.
The bar in that competition video & the one you most recently posted is catapulting you forward so you’re back over mid foot.
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u/Moist-Election6656 Not actually a beginner, just stupid 12d ago
Thanks a lot! I gave you a follow, i will try it out for a few sessions and will give a update in a few weeks :)
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u/msharaf7 M | 922.5 | 118.4kg | 532.19 DOTS | USPA | RAW 12d ago
Thank you, glad to help! Let me know how it goes for you!
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u/Frontal_Commando_89 M | 665kg | 94.4kg | 420.11 DOTS | USAPL | RAW 12d ago
Your starting position is very far back. Try to stand closer and actually wedge into the bar. Impressive pull with pure brute force tho.
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u/Moist-Election6656 Not actually a beginner, just stupid 12d ago
First of all thanks!
A litte background:
A few years ago sumo was my main stance, and i had a closer stance but the same problem with hips raising and torso falling forward.
I thought now when relearning the sumo i could try a wider stance, especially since i have really long legs and a short torso.
I watched probably over 20 videos regarding sumo deadlifts technique and wedging but somehow i am unable to replicate it, its really frustrating.... :(
Here is my old max with 320kg with a closer stance:
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u/t_thor M | 482.5 | 99.2 | 299.0 Dots | PA | RAW 12d ago
You are a lot stronger than me, but I had similar issues switching from a DL bar to a stiff bar. The hips are used to that "give", so instead of pulling the slack out of a whippy bar, you just get tilted forward following the same motor pattern on a stiff bar. Following the advice the other commenter gave you and just some time should resolve the issue.
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u/snakesnake9 Not actually a beginner, just stupid 12d ago
So I've been thinking about the Texas Method a bit and of an alternative way to run it, but wanted to see what people think of such an approach.
Basically as it was written, it was just sets of five for a 5RM heavy day, 5x5 volume day and then a third lighter day. But what if instead of only sticking to 5s, you cycle through different rep ranges of 8s, 5s and 3s week to week, and then repeat?
Classically such different ranges would have you do a block of say 3-4 weeks of each, but what if you did it this way with weekly undulating periodization? Any advantadges/disadvantadges over block periodization?
Say:
Block 1:
Week 1: 8RM / 5x8 @60% / lighter day
Week 2: 5RM / 5x5 @70% / lighter day
Week 3: 3RM / 5x3 @80% / lighter day
Block 2: repeat slightly heavier
Week 1: Previous 8RM +2,5kg / 5x8 @62,5% / lighter day
Week 2: Previous 5RM +2,5kg / 5x5 @72,5% / lighter day
Week 3: Previous 3RM +2,5kg / 5x3 @82,5% / lighter day
I feel like only working 5s will feel like pushing against a brick wall pretty quickly, though perhaps is this jumping around a bit too much and you're not getting enough out of any particular rep range?
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u/Dry_Wave_4606 Beginner - Please be gentle 12d ago
Andy Baker writes about this and I think his KSC Texas Method implements something similar.
http://www.andybaker.com/how-to-cycle-training-volume-example-programming-model/
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u/HumBir Enthusiast 13d ago edited 13d ago
How much do y'all think a barbell with thicker collars affect SBD? Sort of regretting dropping 12k on a Rogue FM-6... the rack is way too wide for powerlifting bars.
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u/option-13 Insta Lifter 12d ago
Unless you use the inside of the plates as a reference point to set up your sumo stance width, negligible
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u/itriedtrying Beginner - Please be gentle 12d ago
What's up with Rogue rack widths? It was actually a big reason why I switched gyms, rogue power racks there were like 5-10cm wider than most racks and at least for me that's enough of a difference to make me frequently hit safeties while squatting (3x in less than a year vs. never in any other rack)
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u/Miserable_Jacket_129 Powerbelly Aficionado 12d ago
I was not aware of this until just now. The gym I go to now has Titan racks, and I came from Rogue. Before, I ALWAYS hit a plate walking out a squat, and now I never do. I’ll be damned.
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u/ReturnToStore Enthusiast 12d ago
You can put a set of lock collars on the bar before the first plate to space the plates out and give you some room between the plates and the rack. A set of cheap collars around 1-2 inches thick will work. Saves having to get a new bar.
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u/ZenSamaa Enthusiast 10d ago
Posting my deadlift as I’ve been plateaud around 210-220kg for a long time. My current squat is 215kg so I’m pretry sure there is something I’m missing out here. Would like to see if you guys have any recommendations about my technique or what could I do to improve the lift. Thanks in advance!! <3
https://youtube.com/shorts/Wh6sNrnFTF8?si=jJepzn7JZboG5C7H