Online Coaching and Programs for Powerlifting and Fitness Home › Forums › Powerlifting › Beginner Powerlifting 1A Week 3
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Hi Murph,
So I have not been good about posting my lifts. I started the Beginner 1A blocker a few weeks ago and it has been going well so far. I will get better about posting at the end of each week. This is my latest completed run, Week 3. Happy to add my previous lifts in but didn’t want inundate.
Squat 95lbs x 10 @ RPE8
https://photos.app.goo.gl/MD4wnjrqcVoysErU8
Bench 95lbs x 2 @ RPE9
https://photos.app.goo.gl/TyG7cgEz1TFDPPB89
Deadlift 225lbs x 4 @ RPE9
https://photos.app.goo.gl/XPaaNUdbZCEssPU17Much Appreciated!
Allison
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Apologies – messed up my numbers. Both Squat and Bench were 85lbs. Thanks!
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Allison,
For a beginner, all of your lifts look really good!
Let’s look at them one at a time.
Squat;
Looks ok.
I like to fix one thing at a time, so let’s do this, slow it down and do each rep with purpose. This goes for all main exercises too.
Treat each set as a group of singles. Every rep gets a sold reset of the root, brace and whatever else needs to be done for the specific lift.
You can see that as the set goes once you fatigue (normal) and your form gets looser.
Simply treating each rep as a singe will clean this up.Bench:
Firs off, let’s get some collars on the bar please so you don’t get hurt.
Second, I’d like to see you fix your foot position and hip height.
You can see that you get set up and your butt is off the bench then you put it down before you press.
On a heavy attempt, your butt will most likely come up. We prefer you to set the hips up as far aqs you can without the butt being off the bench at the start.Deadlift:
Overall, very good!!!
But, one small thing.
Make your arms longer before each rep.This is explained in the Deadlift courses.
Let me know if this helps and keep posting.
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