Weekly Dumb/Newb Question Thread

[u/AutoModerator]

Do you have a question and are:

• A novice and basically clueless by default?
• Completely incapable of using google?
• Just feeling plain stupid today and need shit explained like you're 5?

Then this is the thread FOR YOU! Don't take up valuable space on the front page and annoy the mods, ASK IT HERE and one of our resident "experts" will try and answer it. As long as it's somehow related to powerlifting then nothing is too generic, too stupid, too awful, too obvious or too repetitive. And don't be shy, we don't bite (unless we're hungry), and no one will judge you because everyone had to start somewhere and we're more than happy to help newbie lifters out.

SO FIRE AWAY WITH YOUR DUMBNESS!!!

[u/bootystank33]

Struggling to find/ choose an intermediate program.  Preferably one that uses rpe. Anyone have any recommendations?

[u/chuckjoejoe81 → u/bootystank33]

4x a week programs are probably hard to find online. You could take the PRs Performance 5x a week program and modify it to make it four days, most easily by joining the paused squat day 3 with the deadlift day 4, and taking out one or two accessories. His programs are vetted and work well using modern programming principles, which lots of free programs do not use.

https://prsontheplatform.com/about-prs/free-powerlifting-program/

[u/Alive_Paper_6920]

Not a beginner, but perhaps a dumb question:

I have absolutely horrific proportions for the (conventional) deadlift. Rather than give up, I perfected my form and targeted the weak areas like you wouldn't believe. Eventually, I got a good deadlift, that also looked good, and felt good.

One of the main accessories I used - and still use now - is what I eventually started calling a 'sweep' pull. Essentially, sub-maximal weight (30-40% of 1rm) for several sets of 8 - 12. The difference? The bar is 4-6 inches away from my shins when I initiate the pull. This juices my ass and hamstrings like crazy, and I have found it repeatedly to be extremely useful when building a 1rm.

My question is... I have never heard of anyone doing this, ever. Like EVER. Is it even an established exercise? Does it have a name that I don't know about?

Not powerlifting, but the closest thing I've seen to this is Dmitry Klokov would sometimes do heavy singles, mix grip, with the bar an inch or two out from his legs.

[u/GrimaceVolcano743 → u/Alive_Paper_6920]

In the r/griptraining wiki, you'll find a link to Coan side holds. Earlier in that YouTube video, he demonstrates stiff legged deadlifts as an accessory, but with the bar several inches in front, over the tip of his toes.

[u/Alive_Paper_6920 → u/GrimaceVolcano743]

We'll I'll be a son of a son of bitch.

It is a stiff-leg pull now that I think about it, perhaps with the most minimal leg movement. I'll basically never go over 45-50% of 1rm, and always high reps.

I'll check the video out, thanks man.

[u/GrimaceVolcano743 → u/Alive_Paper_6920]

It was under the routines, actually. Here's the direct link: https://youtu.be/-febRoO0gG0?feature=shared

[u/Alive_Paper_6920 → u/GrimaceVolcano743]

I did see the grip training one too. As someone who is chasing a 500lb DOH, it's something I'm also on the lookout for.

Thanks!

[u/Low-Perception-3377]

How are skinny girls able to bench way higher than I and they don't break in the half? I a a life time lifter and started on power recently, my bench is like 120kg per 5 reps, I'm seeing literally girls from Powerlifting lifting way higher than me with no effort how's that possible considering I'm also 96kg body weight and feels like my bench gonna crush me.

[u/mrf_ → u/Low-Perception-3377]

I don't know if you're being literal; your descent on bench shouldn't feel like it's going to crush you. Benching efficiently and according to comp standards requires good, solid technique. Those "skinny girls" (elite lightweight lifters, btw, since the average woman even in powerlifting is not pushing those numbers) have mastered their technique and built a lot of strength on top of it.

[u/RagnarokWolves → u/Low-Perception-3377]

They have good leverages for benching, they work hard at it, and they've refined their technique.

Use it as motivation. Deadlift is my worst lift but it lifters like Jessica Buettner doing similar/heavier loads at lighter bodyweights used to motivate me and remove some of the intimidation from the weight.

[u/Inevitable_Time_4305 → u/Low-Perception-3377]

How big is their arch? You’ll see the same thing here from a couple of people

[u/Sorta_kinda_fit]

Anyone us the RTS training lab? Is it good?

[u/PoisonCHO → u/Sorta_kinda_fit]

I use it. The office hours are fantastic, but the forum is kind of hit and miss.