Beginner Powerlifting 1B W4

[Adrian Montagut]

#24123

Happy Wednesday, here are some top sets!

Squat – 315×3 @ 8 (Programmed for 8) – https://www.instagram.com/p/ChMwsuQAm01/?utm_source=ig_web_copy_link . I tweaked my lat warming up, which sucked, but it also gave me a good cue to use my back on these – tense in such a way that it hurts a little, haha. These felt and moved well, imo

Bench – 215×2 @ 8 (Programmed for 9) – https://www.instagram.com/p/ChRrYBdu1Sr/?utm_source=ig_web_copy_link Got spooked after a set at 220 and accidentally undershot RPE. Oh well. I’m wondering if maybe some of the problems I keep having with bench are due to weak wrists? Those have always been a weakness for me.

More broadly, I’m wondering if it might be worth taking 30-40lbs and really drilling bench technique for the next block, since it seems to go out the window the second there’s more than 205 on the bar. What do you think, Murph?

Deadlift – 395×3 @ 9 (Programmed for 9) – https://www.instagram.com/p/ChW26SzOA0-/?utm_source=ig_web_copy_link These were slower than I’d have liked, but I like how deliberate they were. Grip is no longer an issue, too

[Murph]

#24124

Adrian,

Squats-pretty good overall and I agree, use that back.
One thing I like is that you are starting to learn by feel and know what flaw occurred. That’s good!

Bench-That was a 9 bro.
And, watch your set up. You look like a fish on the deck of a boat. Let’s focus on that-use more purpose with each movement. Especially when you take each foot off the bench.
You put your left foot down first, so next time:
LOAD ALL OF YOUR WEIGHT into the right leg and drive into the bench. Put left foot down and load ALL OF YOUR WEIGHT into your left leg, lower your right foot and distribute weight evenly.
This will help a lot.

Deadlift-
Your knees were too far in front of bar on first rep. You fixed it.
Good correction.

[Adrian Montagut]

#24125

Thanks Murph – by “drive into the bench”, do you mean apply force through my ass into the bench?

[Murph]

#24126

Adrian,

I mean that you should use the power from your lower body to drive your traps in to the bench to maintain tension.

Let me know if I explained that right.

[Author]

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