Powerlifting
- Thread starter schies_32
- Start date
Sean1332
Legend
With that little amount of information it's impossible to give you specific suggestions.
What's your training like? What did you do to prepare for the meet? How technically sound is your form? Are you eating enough to gain strength?
schies_32
New member
As far as my training goes it is a college program that one of my coaches purchases. Heavy 3-5 sets of a main lift, aux lifts that can incorporate use of both muscle groups such as squated lat pulls, and pistol squats supersetted w/ db overhead pulls on a bench. Then different heavy variation lifts and cardio.
As for preparation goes I did light sets of the bar, 80,90,110 and did stretches. I also followed this with bw excersies such as push-ups.
I believe my form is pretty sound. Shoulders stay down , arch, butt down. I will attach photos from earlier today.
As far as eating enough. I don't believe someone could eat much more. My friends make jokes about how much I eat.
I had 8 hrs of sleep last night and 6-8 all this past week in preparation for the meet.
Also, kind of awkward question but legitimate. Would masturbation help such a dramatic cause for decrease in weight?
Thanks for the help.
schies_32
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TheMovement
Well-known member
How old are you? I see your in 9th grade but is mom and dad really buying you enough food and do they support your goals? It isn't your budget its theirs so if they aren't on board then your going to have to overcome that. How long has your coach been doing this type of coaching assuming he isn't a Cert. Strength Coach. Masturbation can help mentally I mean who doesn't like getting off but it shouldn't be hampering your performance one dang bit. How long have you been into this yourself? It will take some time and it sounds repetitive but keep with the basics and owning/perfecting your groove man. Great results will come soon enough. Do you have any goals set?
jimbuick
Legend
Elbows flared wider than hands is typically not a good sign. You'd like to have the hands right above the elbows.
Were the competition benches done with a pause? Was the 170 bench done with a controlled pause or with a trampoline bounce and a spotter?
At your weight and size (based on the pics) I can guarantee that it is very possible to eat more than you do. And, to get bigger and stronger you are going to have to put the effort in in the kitchen. If you don't hate eating every time you sit down, you probably aren't eating enough.
Were the competition benches done with a pause? Was the 170 bench done with a controlled pause or with a trampoline bounce and a spotter?
At your weight and size (based on the pics) I can guarantee that it is very possible to eat more than you do. And, to get bigger and stronger you are going to have to put the effort in in the kitchen. If you don't hate eating every time you sit down, you probably aren't eating enough.
HIT4ME
Well-known member
I am not an expert in powerlifting by any means, but I do know this. When it comes to eating there is a contradiction in people's minds. I have been overweight all my life and I know that myself and others in this situation will often say, "I don't know how I gained so much weight!? I don't even eat anything!" I often wonder what it is I have to cut out and then when I hunker down and go on a diet I realize that I was doing all kinds of things I didn't even realize and eating all the time.
When I talk to people who are sub 150 pounds, the same thing happens, but in reverse - "I eat so much I could die but I just can't put on weight!" I've seen it time and time again. Then you ask them what they ate today and you realize that you ate that much for breakfast and it is dinner time.
Basically, on the food side of things, you need to diet - only instead of dieting to lose weight, diet to gain weight. Plan what you are going to eat to make sure you are getting enough calories and nutrition, and then eat it. The benefit you have is that if you want something a little extra from time to time, you can have it on a weight gain diet.
Take a notebook and write down everything you eat, and how much of it you eat (weigh it all). Then figure out how many calories/day you actually ate. I bet you'd be surprised.
Also, just keep going. You are doing good - benching almost 1.5X your weight so early on isn't bad man. I know you missed it in the meets, but you will get the hang of it. I would imagine being under pressure during a meet is a lot different than being in the gym just doing your thing. The more meets you go to, the less effect that will have I would think.
When I talk to people who are sub 150 pounds, the same thing happens, but in reverse - "I eat so much I could die but I just can't put on weight!" I've seen it time and time again. Then you ask them what they ate today and you realize that you ate that much for breakfast and it is dinner time.
Basically, on the food side of things, you need to diet - only instead of dieting to lose weight, diet to gain weight. Plan what you are going to eat to make sure you are getting enough calories and nutrition, and then eat it. The benefit you have is that if you want something a little extra from time to time, you can have it on a weight gain diet.
Take a notebook and write down everything you eat, and how much of it you eat (weigh it all). Then figure out how many calories/day you actually ate. I bet you'd be surprised.
Also, just keep going. You are doing good - benching almost 1.5X your weight so early on isn't bad man. I know you missed it in the meets, but you will get the hang of it. I would imagine being under pressure during a meet is a lot different than being in the gym just doing your thing. The more meets you go to, the less effect that will have I would think.
schies_32
New member
Yes sir I believe so. I am also 14 and a half. Thank you for your advice too. I have 2 coaches that have been coaching powerlifting for 15+ years and competed at the next level. My other coach played college football. I believe this is the first year of doing the training but my bench just mp from 110 to 165 in 1 and a half months. Thanks again sir.
schies_32
New member
Can I see a demonstration for this form please. Thanks. The benches at the meet were a touch and go. So you go down while being controlled, touch your chest without a bounce, then lock out.
schies_32
New member
This makes sense. I've heard of this for people losing weight but not gaining. That's a great idea. And there's an app for gaining weight like that too. Fitness pal has that option. Thank you.
jimbuick
Legend
Its not really a different form, its the same basic technique just with a little wider hand placement for you personally.
If it were done as a true PL meet there should have been a pause, which can explain the weight difference for some lifters. Without a pause, the only thing that makes sense is that you weren't recovered from previous workouts, or that you didn't truly bench 170 (had spotter assistance, bounce, etc.). Or that your technique on meet day was off.
Here is Dan Green benching, you'll see that his hands are directly above his elbows instead of being inside. This allows him to apply all of the force through the joint directly to the bar.
Tales of Savagery: The BOSS Benches: Invalid Link Removed
There are a few reasons why your still frame had your elbows out like that. One is that you are not touching low enough on the chest and are failing to carry the weight correctly on the descent. (Aren't trying to "bend the bar" or tuck the elbows with packed shoulders) or you're hands are placed to close together for your body type (or, very likely, a mixture of both).