I'm A Certified Powerlifting Coach; Ask Me Q's? | He…
I'm A Certified Powerlifting Coach; Ask Me Q's?
  • NUKE ChubbyWhiteGuy [2612640]ChubbyWhiteGuy [2612640]
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    Thread created on 04:13:22 - 12/05/21 (5 months ago)
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    Last replied 03:20:25 - 15/06/21 (4 months ago)
    I'm certified for USAPL, IPF, and NASA powerlifting leagues. I've coached 18 state record holders, 7 all-Americans, and 2 world record holders. Ask me questions, send me videos to critique form, ask about programming ideas, or anything else related to it! If you're a novice looking to get involved or you're an advanced lifter with more specific ideas, I coach across the board! 

    I hold personal records of 220KG in the bench press, 325KG in the squat, and 330KG in the deadlift. I am a low-bar squatter, and I regularly pull sumo in the deadlift while I have hit a 315KG pulling conventional.
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    Posted on 09:43:57 - 12/05/21 (5 months ago)
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    Nice achievements man! I am also a powerlifting coach with the Italian Federation (FIPL), but I did it only to understand how to apply powerlifting techniques and skills in my job. I do not have great records, I train just for fun!

    Great to have someone like you around.
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    Posted on 13:41:16 - 12/05/21 (5 months ago)
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    I started lifting and soon after did Powerlifting for a while, did raw and single ply and even used a multi ply squat suit once.

    Q1: How do you feel about accessory work, and what are some of the movements anyone should do despite their weaknesses?
    Q2: What do you think about Starting Strength as a program?
    Q3: If you could change anything about PL what would it be?
  • NUKE ChubbyWhiteGuy [2612640]ChubbyWhiteGuy [2612640]
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    Posted on 14:29:29 - 12/05/21 (5 months ago)
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    Alric_Von_Drew [2549702]

    Nice achievements man! I am also a powerlifting coach with the Italian Federation (FIPL), but I did it only to understand how to apply powerlifting techniques and skills in my job. I do not have great records, I train just for fun!

    Great to have someone like you around.
    Awesome brother! I reccomend it to anyone and everyone!
  • IP biosterous [2377874]biosterous [2377874]
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    Posted on 14:31:52 - 12/05/21 (5 months ago)
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    but do you even lift???

    sorry i don't have any actual questions, and your achievements are impressive :)

    catroll

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    Posted on 14:42:32 - 12/05/21 (5 months ago)
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    jijay [2625139]

    I started lifting and soon after did Powerlifting for a while, did raw and single ply and even used a multi ply squat suit once.

    Q1: How do you feel about accessory work, and what are some of the movements anyone should do despite their weaknesses?
    Q2: What do you think about Starting Strength as a program?
    Q3: If you could change anything about PL what would it be?
    Awesome! I started out in multi-ply which I did for about 4 years, then transferred over to raw where I started working with more collegiate athletes. 

    1. I am a BIG advocate of starting every working with your big compound movements; Bench, squat, deadlift, and overhead press variations. That is when I have my athletes turn around into accessories. It totally depends on your fitness goals for what accessories you plan to utilize and what your strengths and weaknesses are. For example, I'm in a hypertrophy phase right now with a lot of eccentric movements because I've realized a personal problem with my squat is I rely way too much on bouncing out the hole as opposed to my overall strength. Some accessories I would have EVERYONE do are banded face pulls and sissy squats. Learn how to protect your shoulders and learn how to protect your knees so you can stay in this game for as long as you want.

    2. Mark Rippetoe is one of the most intelligent guys I've ever met. I've had the opportunity to meet him a few times and each time I have tried to take in as much information as possible. I would definitely say his beginner cycle is a good way to learn how to program yourself, learn your strengths and weaknesses, and find your base. Eventually, one would outgrow it (if not sooner than later). However, if you are more of a novice, the MOST important part of training is learning exactly how to do the movements. Once you can perfect your movements, you begin to really find your true strength level.

    3. That's a big question, so I'm going to say two things. 1st; there needs to be way more of an emphasis on recovery and protecting your body. There are a lot of bad mfers out there who say no to recovery and just beat the ever-living shit out of themselves which....whatever. It works for them I guess. However, the average person needs to give their body time to build back up. Your muscles can't grow back stronger if you don't give them the opportunity to. 2nd; old-time methods. There are a lot of these greats like Ed Coan who have methods of lifting which aren't necessarily safe or the most efficient. However, it's what worked for them. Before geared squats were a thing, people would press their feet against the edges of the squat rack and turn their feet straight-forward, almost like they were creating a natural squat suit. While that got the job done, it is insanely bad for yourself when you get to these heavier and heavier lifts. I wish people would look at the science of our anatomies and how an individual's kinesthetics make an impact in one's fitness journey.

    Thank you for the questions!
  • NUKE ChubbyWhiteGuy [2612640]ChubbyWhiteGuy [2612640]
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    Posted on 14:43:21 - 12/05/21 (5 months ago)
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    biosterous [2377874]

    but do you even lift???

    sorry i don't have any actual questions, and your achievements are impressive :)
    LOL.

    Thank you, friend!
  • NUKE jijay [2625139]jijay [2625139]
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    Posted on 15:19:20 - 12/05/21 (5 months ago)
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    jijay [2625139]

    I started lifting and soon after did Powerlifting for a while, did raw and single ply and even used a multi ply squat suit once.

    Q1: How do you feel about accessory work, and what are some of the movements anyone should do despite their weaknesses?
    Q2: What do you think about Starting Strength as a program?
    Q3: If you could change anything about PL what would it be?

    ChubbyWhiteGuy [2612640]

    Awesome! I started out in multi-ply which I did for about 4 years, then transferred over to raw where I started working with more collegiate athletes.

    1. I am a BIG advocate of starting every working with your big compound movements; Bench, squat, deadlift, and overhead press variations. That is when I have my athletes turn around into accessories. It totally depends on your fitness goals for what accessories you plan to utilize and what your strengths and weaknesses are. For example, I'm in a hypertrophy phase right now with a lot of eccentric movements because I've realized a personal problem with my squat is I rely way too much on bouncing out the hole as opposed to my overall strength. Some accessories I would have EVERYONE do are banded face pulls and sissy squats. Learn how to protect your shoulders and learn how to protect your knees so you can stay in this game for as long as you want.

    2. Mark Rippetoe is one of the most intelligent guys I've ever met. I've had the opportunity to meet him a few times and each time I have tried to take in as much information as possible. I would definitely say his beginner cycle is a good way to learn how to program yourself, learn your strengths and weaknesses, and find your base. Eventually, one would outgrow it (if not sooner than later). However, if you are more of a novice, the MOST important part of training is learning exactly how to do the movements. Once you can perfect your movements, you begin to really find your true strength level.

    3. That's a big question, so I'm going to say two things. 1st; there needs to be way more of an emphasis on recovery and protecting your body. There are a lot of bad mfers out there who say no to recovery and just beat the ever-living shit out of themselves which....whatever. It works for them I guess. However, the average person needs to give their body time to build back up. Your muscles can't grow back stronger if you don't give them the opportunity to. 2nd; old-time methods. There are a lot of these greats like Ed Coan who have methods of lifting which aren't necessarily safe or the most efficient. However, it's what worked for them. Before geared squats were a thing, people would press their feet against the edges of the squat rack and turn their feet straight-forward, almost like they were creating a natural squat suit. While that got the job done, it is insanely bad for yourself when you get to these heavier and heavier lifts. I wish people would look at the science of our anatomies and how an individual's kinesthetics make an impact in one's fitness journey.

    Thank you for the questions!
    Thank you for the detailed answers 😎
  • MMCP DARKMAXXARONI [2201149]DARKMAXXARONI [2201149]
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    Posted on 15:57:04 - 12/05/21 (5 months ago)
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    Is there any actual problem with squatting wider to parallel, I had a hip defect that doesn't allow me to ATG

     



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    Posted on 17:24:28 - 12/05/21 (5 months ago)
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    DARKMAXXARONI [2201149]

    Is there any actual problem with squatting wider to parallel, I had a hip defect that doesn't allow me to ATG
    A common issue! One thing I would say is to perfect your technique. I'm sure we could make some changes to your technique that would make it much more comfortable and give you a lot more range of motion. 

    Different federations have different requirements, while training might be different than in a meet, just as your squat will be different with certain pieces of gear than without (EX: if you have on knee wraps, you are not gonna be bouncing out of the hole, however, with knee sleeves or totally raw, you're gonna be able to use to quick-twitch a lot more). At the base of it though, you need to find a position that is comfortable for you and allows you to get the MOST range of motion while keeping a neutral spine, neutral wrist, and keeps your hips in line. I squat pretty wide, but my hips always go below parallel in my squats. I always say the deeper the better, but it might be an over-exaggeration. There is no point in some crazy ATG unless that's where you are most comfortable and that's where you get the most push as you come back up out of your squat.

    EVERYONE's body is different so EVERYONE will have a different technique.

    Feel free to message me and we can find a safe way for you to send me some videos or pictures of your squat and we can get it fixed up!
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    Posted on 09:55:53 - 13/05/21 (5 months ago)
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    I love that Collete just came here, randomly, just to downvote a post that has nothing to do with him. That dude is a real piece of work.
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    Posted on 01:24:28 - 14/05/21 (5 months ago)
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    Alric_Von_Drew [2549702]

    I love that Collete just came here, randomly, just to downvote a post that has nothing to do with him. That dude is a real piece of work.
    Who? What? What happened? lol.
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    Posted on 08:02:41 - 14/05/21 (5 months ago)
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    Alric_Von_Drew [2549702]

    I love that Collete just came here, randomly, just to downvote a post that has nothing to do with him. That dude is a real piece of work.

    ChubbyWhiteGuy [2612640]

    Who? What? What happened? lol.
    No worries, let's not ruin this post! He is a player with anger issues, he disliked my post here because he hates me!

    If you play more, you'll get to know him for sure.

    But, let's talk about powerlifting!
  • NUKE jijay [2625139]jijay [2625139]
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    Posted on 15:14:01 - 26/05/21 (4 months ago)
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    Heya! I want to ask, has you or any of your athletes had any experience with mild sciatica?
  •   Repoman [1280877]Repoman [1280877]
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    Posted on 19:04:41 - 26/05/21 (4 months ago)
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    Really looking forward to coming back to this thread later today. Already seeing some super cool perspective and information. Tl

    Thanks for posting this

    I know I can (I know I can)
    Be what I wanna be (be what I wanna be)
    If I work hard at it (If I work hard it)
    I'll be where I wanna be (I'll be where I wanna be)

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    Posted on 04:31:34 - 28/05/21 (4 months ago)
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    jijay [2625139]

    Heya! I want to ask, has you or any of your athletes had any experience with mild sciatica?
    Hey! I have a female USAPL 72KG lifter who suffers from it really badly. It started when she was in high school. She came to me with some pretty bad habits which had initially caused it. Her squat form was something that just didn't fit her build. She was squatting high bar with a wide stance and was trying all of the typical things that high school coaches say; "Squat like you're sitting in a chair, head up, feet forward" etc, (which are all really bad cues to follow). We fixed her up and it really only bothers her after extensive back days with a lot of movements such as Romanian deadlights or barbell bent-over rows. 
    With this understanding, she has a lot of extra mobility work we throw in, yoga, and lifts that don't affect it near as much after knowing how her body works now.

    The beautiful part of being an adult, is you don't have to do anything you don't want to! If something REALLY hurts, just don't do it! There are so many ways to work different body parts and muscle groups, that you don't HAVE to stick to a certain lift.

    If this is something you struggle with, let me know! There are a couple of different stretches and movements you can work on that will help you big time in the long run!
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    Posted on 04:32:38 - 28/05/21 (4 months ago)
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    Repoman [1280877]

    Really looking forward to coming back to this thread later today. Already seeing some super cool perspective and information. Tl

    Thanks for posting this
    Thank you for the feedback! Let me know if there's anything you'd like to get mine or the group's perspective on!
  • AD PeakaPeaka [2536518]PeakaPeaka [2536518]
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    Posted on 15:53:30 - 14/06/21 (4 months ago)
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    jijay [2625139]

    Heya! I want to ask, has you or any of your athletes had any experience with mild sciatica?

    ChubbyWhiteGuy [2612640]

    Hey! I have a female USAPL 72KG lifter who suffers from it really badly. It started when she was in high school. She came to me with some pretty bad habits which had initially caused it. Her squat form was something that just didn't fit her build. She was squatting high bar with a wide stance and was trying all of the typical things that high school coaches say; "Squat like you're sitting in a chair, head up, feet forward" etc, (which are all really bad cues to follow). We fixed her up and it really only bothers her after extensive back days with a lot of movements such as Romanian deadlights or barbell bent-over rows.
    With this understanding, she has a lot of extra mobility work we throw in, yoga, and lifts that don't affect it near as much after knowing how her body works now.

    The beautiful part of being an adult, is you don't have to do anything you don't want to! If something REALLY hurts, just don't do it! There are so many ways to work different body parts and muscle groups, that you don't HAVE to stick to a certain lift.

    If this is something you struggle with, let me know! There are a couple of different stretches and movements you can work on that will help you big time in the long run!
    Whoah? All my personal trainers have said ''Squat like you're sitting in a chair, head up, feet forward". Including one that was an Olympic athlete. 

    Are there any resources that you would recommend for learning good techniques?
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    Posted on 03:20:25 - 15/06/21 (4 months ago)
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    jijay [2625139]

    Heya! I want to ask, has you or any of your athletes had any experience with mild sciatica?

    ChubbyWhiteGuy [2612640]

    Hey! I have a female USAPL 72KG lifter who suffers from it really badly. It started when she was in high school. She came to me with some pretty bad habits which had initially caused it. Her squat form was something that just didn't fit her build. She was squatting high bar with a wide stance and was trying all of the typical things that high school coaches say; "Squat like you're sitting in a chair, head up, feet forward" etc, (which are all really bad cues to follow). We fixed her up and it really only bothers her after extensive back days with a lot of movements such as Romanian deadlights or barbell bent-over rows.
    With this understanding, she has a lot of extra mobility work we throw in, yoga, and lifts that don't affect it near as much after knowing how her body works now.

    The beautiful part of being an adult, is you don't have to do anything you don't want to! If something REALLY hurts, just don't do it! There are so many ways to work different body parts and muscle groups, that you don't HAVE to stick to a certain lift.

    If this is something you struggle with, let me know! There are a couple of different stretches and movements you can work on that will help you big time in the long run!

    PeakaPeaka [2536518]

    Whoah? All my personal trainers have said ''Squat like you're sitting in a chair, head up, feet forward". Including one that was an Olympic athlete.

    Are there any resources that you would recommend for learning good techniques?
    Oh wow! That's intense. Obviously, for different sports, there are gonna be different techniques. For example, if you're a power athlete, you're gonna get much more functional strength from quarter squats or box squats where someone who doesn't realize what he's training for might try to pick that apart. 

    On top of that though, there are quite a bit of athletes who don't actually have a strong strength training background; all they know is what they did to get them there. While that would work; from a powerlifting or bodybuilding background, there are stances which or simply just optimal for your body. More quad-dominant lifters might squat high-bar with feet slightly more narrow and straight-forward. On the other side, a ham or glute dominant lifter might hold the bar below their traps, wider stance, and feet more pushed out.

    A good way to get this queue down would be to stand straight up. Here, point your feet straight-forward and then flex your glutes. After this, turn your feet out ad 45 degrees and flex your glutes again. You should feel quite a bit more activation. When we are simply trying to move more weight, we want to do what is going to help our OWN bodies do so! However, if you're doing something like bodybuilding, a bench-press angle might have your elbows shot out more to work your pecs and delts specifically.

    There's a PhD candidate right now, Alex Moss at UNCG in North Carolina who has put out some amazing studies. I was lucky enough to train under Ricky Williams and Blaine Sumner; two guys who have multiple world records currently. Mark Bell at Super Training Gym in California is a wealth of knowledge because he works with all different power athletes, different builds, men and woman, etc. All of these guys have a lot of content out. Looking specifically at technique though, Juggernaut Training Systems and Alan Thrall are extremely reputable guys. Alan Thrall is built a little more like the average guy, so he's a lot easier to compare to.
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