Beginner Powerlifting 1A W2

[Adrian Montagut]

#23993

Happy Fourth Murph!

Here are last week’s top sets – they all feel like they’re improving in different ways

Squat – 285×8 @ 8 (Programmed for 8) – https://www.instagram.com/p/CfbRojHuSRH/?utm_source=ig_web_copy_link Made a point of re-setting my brace and root every 2-3 reps. I have a tendency to rush the first 4-5 reps of a higher rep set and need to work on being more patient.

Bench – 195×3 @ 8 (Programmed for 8) – https://www.instagram.com/p/CfglBeFg8CE/?utm_source=ig_web_copy_link I made my spotter give me a 2-count before the rack command and I can definitely see how my upper back is fatigued. Also, driving my head into the bench really “changed the golf swing”

Deadlift – 395×2 @ 8-9 (Programmed for 8) – https://www.instagram.com/p/CfjKYtkAohH/?utm_source=ig_web_copy_link I got a little cocky and overshot RPE here. Oh well

On a more general level, what is the best way to eat for this routine? My weight is maintaining at the moment, maybe trending down slightly. Should I still bump up calories if I’m recovering decently from the volume?

[Murph]

#24011

Squats look pretty good bud.
It does look like your ankle mobility (or calf?) might be forcing you onto the toes a little.
Try adding in this pre training:

Bench: Not bad. If you are going to bench with your feet tucked back, try SQUEEZING the bench with your legs. This usually works better than driving the knees out for a tucked back bencher.

Deadlift:
Again, looks pretty good.
I suggest focusing your eyes straight ahead instead of down.
Give it a shot and let me know how it works.

[Author]

Posts