Only really have time for one solid leg session per week in this training cycle, so the 5x5 heavy day works. Rest week no lift (essentially 8 days off squatting) Meet. Pick your opening attempts. Make going to the gym a priority like going to work or spending time with your family. Common Powerlifting terms for beginners. There are many possibilities for set rep schemes with that layout. The only problem is if your powerlifting and competing you will have somewhat lacklustre cardio. 5 - 1 RPE. Assisted to mean “with the help of the coach or/and with use of crutches, sticks/canes or wheelchair ”. So you know your answer. These deadlift specialists bench and squat, are a lot of the times not up to par with their deadlift. Ive been powerlifting for 2 years and i am aware that to achieve my goals i need to gain more muscle mass. greatslyfer Team Reem • 8 yr. Proper arching, along with proper upper back/shoulder positioning, is a safer position for you shoulders. IPF treats powerlifting like a sport, governed by rules and a theory of fair competition and all the classical sportsmans ideals (the same ideas that supposedly govern all olympic sports). So, you should start your training with relatively low intensity and high volume, and finish (peak) with high intensity, low volume. Powerlifting originated in the early 1950s as a breakaway sport from Weightlifting. It ended at the 1997 IPF Men's Worlds at their annual meeting, where the USPF was voted out of the IPF, and the USAPL was immediately voted in as their replacement US. As im sure everyones noticed, powerliftes have some mean ass legs. ago. This is using weights where technique looks solid through all reps. I think the proper comment is that a person who has spent the majority of their adulthood with increased muscle building hormones creates an inherently unfair competitive advantage -. Previously, I ran gzcl programs a lot (UHF, JnT 2. I'm referring to the membership fees. Given the loss of some of the best US athletes to the PLA/IPF it seems like a mistake to increase the number of weightclasses in the USAPL. The Bulgarians are known for using very specific training in weightlifting, for example. 140kgPowerSmith • 7 yr. I highly recommend them (I mean the Lilliebridges do them so come on) for this reason, not even necessarily for hypertrophy. The bolt is actually your hips, and the torque is created by the bar on your torso. Im 6'4 and currently about 103 kg. for men's classic bench, the magic bodyweight is 20. Bench: Before - 125kg (touch and go); After: 130kg (paused) Deadlift: Before: 205*2; After: 220. Effective August 15th in Australia. 25 AM. sprinting and jumping primes your body to get good at going 0-100 which is useful in all three powerlifts. Some of the east coast meet directors are salvaging the meets/planning new ones to help get lifters on the platform, and the Emrich's (South Carolina) and Spohrers (North Carolina) are working with Steve to make North Americans happen, hopefully it does so lifters' training doesn't go to waste! 11. Some days it was hard to eat enough. The threshold is not clear. EMOM: every min on the min. and that’s all you can do. Premium Explore Gaming. Your strength levels land you in the top 1% of humanity. Week 2 the same rep scheme with a 7%. There are many similarities and differences between the two federations. 1arm3dScissor • 9 yr. Does this mean that you guys have a membership to both gyms, or are powerlifting gyms more pay to get in? Sorry if that's a stupid question, but I would like to know as I'm really interested in going to a powerlifting gym in my area (metroflex) but I don't want to have to get a membership there if I can only go there once every week or every. Lifting heavy ass shit is also my favourite way to vent when distressed :) It started with a meeting on March 1, 1997 between the current US affiliate, the USPF, the organization then known as the American Drug-Free Powerlifting Association (ADFPA). Be honest with yourself. ; What does LW mean? We know 332 definitions for LW abbreviation or acronym in 8 categories. If you've followed points 1 and 2, it. Text, images, videos, any format goes. Switching from bodybuilding to powerlifting. Train both strength and technique. For example: Sohrab Mradi (187 lbs) Pause Squatting 682 lbs. While bodybuilding is primarily focused on aesthetics, muscle growth (hypertrophy), and symmetry, the intent of powerlifting is to gain maximum strength in the squat, bench press, and deadlift. sit ups, lying leg raises, front and side planks, hanging leg raises, ab wheel, leg raise throws, stability ball situps, medicine ball sit up to throw, medicine ball leg raise, dumbbell side bends, crunches, medicine ball side throws to a partner, rainbows, russian twist, hanging windshield wipers, bicycles, scissor kicks, side plank raises, sit up with cross punch to. Worst part was it happened carrying a bar over to the rack, not even lifting >. eh, for professional lifters at the top of the sport, they're sortof right. The training does end up having huge carry over in theory and in my experience because a bigger muscle has the potential to be a stronger muscle. As soon you get back in the water you'll remember how much it sucks. Warm up is a loooong process, that I don't try to rush at all. . Basically you trying manipulate the hormone that regulates water retention in you cells (Vasopressin I believe). It's commonly known that Elite powerlifters in no weight class. Meaning, a novice lifter is going to make more gains bringing his bench from 45lbs to 225lbs in 6 months of lifting than he would if he worked up to 135lbs. perceptionist808 Enthusiast • 3 yr. What does LW Stand For in Internet Slang, Chat Texting & Subculture ?. I do it this way to preserve my body, as I train bjj 7+ times a week and straight powerlifting three times a week can leave me over trained. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. 6kgs @ 0230 250mL Gatorade @ 0310. Injuries tend to take longer to completely heal. ago. The reason that powerlifting sucks is that the act of some incredibly strong guy struggling and then successfully squatting 1000lbs isn't really much more visually interesting than some weak guy struggling and then successfully squatting 300lbs. Training in the 1-5 rep range you'd. They're correct, with the possible exception of maybe a few rare genetic outliers. I have been 6 months out from powerlifting due to the pain, he said it may take 1-2 years to completely heal ASSUMING the pain does not relapse. I’m super uncoordinated, so I find powerlifting chill but the Olympic lifts are hard for me to do well. PoisonCHO • 1 yr. The same reason raw will be unpopular in 20 years when all the RAWWW lifters go knee sleeves to tight extra small knee sleeves to knee wraps to loose briefs to tight briefs to single ply suits, etc. There's a reason that men and women are separated in the first place: men obviously have an advantage, especially in upper body strength. Your Deadlift is better or equal than 30%. It is a new, fun, necessary sounding type of fitness, that makes people believe that this type of working out will help them live better, stronger, every day lives. Juggernaut has great programming in terms of linear progression = great for beginners, but its unbelievably slow (you start at 50%, go to ~90%, and each percentage takes about 3 or so. It's such a niche thing, but it seemed so appropriate to me. TSA intermediate 9 week is really good. Even 20 pounds for 20 minutes is beneficial imo. They are usually 29mm in diameter, though some bars are 28. 1:1,000,000,000 – This is a ‘one in a billion’ lift which means just a few people in the entire world have ever achieved this feat. Be advised that if you have a stressful day at work (loads of deadlines and pressure) that could impact night workouts. surprise surprise. Meal 2 & 3 9oz ground beef Peppers Carrots 2 cup rice in beef broth 8oz orange juice. entry fee and that's it. Does anyone know what "LWU" means? I've been seeing people caption their bench press videos with "LWU -insert weight-", like "LWU 385x2" Anyone know what LWU is? Lwu was butter. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. I noticed that I am completely tight in my muscles after 5 years of only Powerlifting especially in the hip area as well as the ankles meaning that my "snatch" looks really awkward also because of the tightness created in the shoulders. 83. Before the program, 220lbs already felt heavy but after some time it began to feel lighter and lighter. 1: Olympic weightlifting is already an Olympic sport. History. Only drink 25% of your BFI. I mean, if my program prescribes me to do a 1 RM test of my. They say the journey is the destination. I’ve done several powerlifting programs, with the most recent being Juggernaut and Be More by Meg Squats. Protein, fats, low sodium High carb, low physical weight foods at night . , etc. Better off, just ask the head ref why you were redlighted. ago. Lifting heavy ass shit is also my favourite way to vent when distressed :)It started with a meeting on March 1, 1997 between the current US affiliate, the USPF, the organization then known as the American Drug-Free Powerlifting Association (ADFPA). This thread is archived. Light hammer curls superset with front raises for 4-5 sets. If I tried to do 8's with Low bar I know I'd be pretty beat up. Would love some advice from some experienced lifters. David is 30 years old and weighs 215 pounds. If Powerlifting is your main goal focus on that, but in the comp. Unrack, two steps back. Day 5: DE upper body, running form drills. Powerlifting is a strength sport involving the back squat, bench press, and deadlift. It limits the time frame to get your calories in, while still letting you eat a large, satisfying meal. This is just basic biological fact. As well as the r/powerlifting and r/bodybuilding wikis. Each sport has its own sect of devoted fans. No. 3. Generally break up training into 4-6 weeks of volume, 6-8 weeks of strength building, and 6 weeks of peaking. · Ed Coan had four of the deadlift records. I try to keep time between working sets low, (60-90 seconds for small movements, 2-5 minutes for bigger movements) but. add 10kg more and think hmmm why not use these new sniffing salts i kid you not it was like a flashbang omg my head was kalaas and my ear was ringing for an. Submit your next attempt immediately after you step off the platform. It seemed like there was a lot of interest in seeing that data plotted up so here you go. Weightlifting is way, way more skill-oriented. Advertisement Coins. Doesn't apply to people going for WR's. Sometimes the Jokers are done in place of the FSL and sometimes in addition to it. 5mm or, more rarely, 28mm. You get more work done (3x a week frequency) without spending every waking day in the gym. I think Muscles and strength are cool <3. Powerlifting is checkers oly lifting is chess. I ended up with a pretty bad large disc herniation in my neck at the c5-c6 level. Bench and Deadlift, you can significantly modify by manipulating leverage to reduce range of motion and take sometimes a fairly large element of strength out of it. Are you allowed to bench with your heels up? Do you bench more like that? Well bench like that! You're not stronger, but you're lifting more weight, which is the entire point. Sumo will make your conventional stronger if you train it a cycle. I prefer my athletes to just do their starters for 2 sets a week before. Off and. This is typically in the range of 5-8 rolls of sushi. So, no, box jumps probably won't help increase 1RM for squats, but squats may help improve speed/height of the box jump, eventually. Genetics is the most important factor in this sport (or any other sport for that matter). Taylor Atwood 18 pounds lighter in the weight class below, Drug tested and in the USAPL (2 hr weigh in, power bar for everything) has beaten Jamie's record total then. Powerlifting accomplishments Training PRs Gym or diet related victories Best flexing photos Sweet new equipment purchases Gym dog or gym family photos Or really anything you felt good or happy about from the last week (or even further back in time, no one's gonna stop you). Hi all, I just finished a year of powerlifting with 9 month of strength training and 2 months of cutting, I wanted to share my results. 0 coins. Do you mean you continued lifting weights? Weightlifting is considered the. 5?" This is particularly useful if you have a coach who gives you RPE-based training. A common misconception is that in order to get an appealing aesthetic result, you have to be in the gym 24/7. Creatine (more specifically creatine-phosphate) is basically a storage molecule for phosphate in your muscle cells. Kind of like knee sleeves, but way more extreme. Last heavy deadlift is ~2 weeks out, last squat about 12 days and last bench is 10 days out. There are two organizational categories for lifters in powerlifting; flights and groups. If you're worried water loading won't be enough you can also cut back on your carbs 2 days out. Don't feel like you have to train with other people every single session. poonscuba • 10 mo. In my heavily biased anecdotal experience, you'll get more benefit from 1. You can water load now and then cut off water day before comp. I've been lifting weights for a year now and more strength-oriented for half a year. It does not necessarily happen in reverse. slightly less, and your points are negative. Both blocks had bench press or a close variation each workout. I enjoyed the increase in lift frequency (squat on D1,D2,D3, bench on D1,D2,D3,D4) -- I was doing some form of main lift (or a paused lift, SSB, etc) on most days of the. 4. I ran Calgary Barbell's 8 week program into my meet last weekend. 357 kg, and. It just seems, on IG, there are a crazy amount of people deadlifting 600-700 pounds. Even a year and a half later I still cannot bench or. One thing to keep in mind is that conjugate training and WS are not entirely the same. BW: Body Weight. Powerlifting and weightlifting both have their places. Most are white, conservative men. Plyo is generally for power (rapid force development). 4. Gym numbers: Your Squat is better or equal than 58%. DL: I like two different strategies for basic speed strength development. I took a few years off from specific focused strength training to do mma and more athletic things. Place back on ground similar to shoulder press position. Powerbuilding is a combination of two training methods: powerlifting and bodybuilding. Advertisement Coins. The term "Functional Strength" is basically a buzzword. Dosing too high for too long or too frequently c. However, the mix between twice a week competition deadlift and. I mean, if I understand the graphic correctly, these are adults who are actually competing in this sport and presumably training. People balk at spending $300 for a great barbell, but an excellent one will last your whole life. Saturday pre weigh in Shit n piss 82. Highlights: LW Pro strongman in USA 3x America's Strongest Man under 231 lbs 6x National Champion in Strongman for USA Sponsored athlete for Strength Crew, BioforceHRV, and. Strength can be represented by moving the atlas stones, power represented by the keg toss. While bodybuilding and powerlifting can be done for competitions, they are also. Many other elite powerlifters, even some with their own programs, use the Lilliebridge method to peak for meets. Excellent summary. There are a few things I don't like that I don't think CPL addresses. last night I found out how bad real knee wraps hurt. A 1500 pound 3-lift total is a huge accomplishment, and will be hard to beat at most local, natural powerlifting meets. ) and Candytoe but I wanted to take a more powerlifting strict focus into the meet. For lifters who have an amputated lower limb, a prosthetic device shall. Powerlifting Weightlifting Sports. I feel that most people get into lifting weights because they want to look more muscular. If you want to get technical than sure you can compare relative strength…. This has not failed me yet with any of my athletes. Intensity block is the same, just with 1-4 as the rep scheme. That these exercises are the ones that will make climbing stairs easier, carrying loads easier, etc. What is your experience with mental health and powerlifting, has the sport. Lastly, I externally rotate my feet against the floor. Leading-Fun8041. This is a simple calculator for people who do RPE-based training. I had been lifting (Bro curls and push ups)/running (2-4 miles at a crack) for about 5 years and was in pretty good shape out of school but just finished 2 years of residency and was very out of shape. Do more bodybuilding type work, dynamic stuff like sprints or box jumps, Oly, etc. Pringles salt and vinegar post weigh ins, couple liters of gatorade (post weigh in is diluted 50/50 with water) to drink throughout the meet After the initial snacc rice w/soy sauce and I'm pretty alright. Land Warfare University. The -125s, -140s and +140s were unimpressive at nats, and a lot of the lifters in the 110s should have been put in a common weightclass. The biggest downside to both sports is that they focus heavily on a singular aspect of fitness. Powerlifting is about lifting the most weight within the confines of the rules be in geared or raw. Week 7: 4 x 4 (55% of 1-RM) Week 8: Deload (50% of 1-RM) Week 9: 4 x 3 (75% of 1-RM) Week 10: 3 x 2 (90% OF 1-RM) This is a basic program to allow you to progress quickly. PLW has top squat at 672 lbs. Powerlifting Abbreviations. 3: Drug use is absolutely rampant, and. you can be in training for powerlifting or do powerlifting training and still not be a powerlifter (see: yt stars such as omar isuf). However, if you have certain goals in mind, it's a good thought exercise to think about why you are doing these specific movements and not others. If you are just lifting and competing for funsies, don't worry about cutting, and lift in whatever class. The two most popular (and mostly the same) intro powerlifting programs are Starting Strength and 5x5 stronglifts. Cons: You will not be as awake as you could be. 5. You will put in more effort to keep at your current strength level or even improve. 6%, third at 108% (failed, another injury) Probably not the most efficient but it worked, and might have been even more successful if i wasn't forcing through a glute strain. Powerlifting belts tend to be quite thick if you buy a quality one. the new ipf formula has a singularity. LWU. Nearly everything that is complained about with regard to an individual lift or a lifter's performance is an inconsistency in applying the rules that ALREADY exist. If you get better, you will get stronger. In person coaching is definitely worth it. Youd be looking at the 181 weight class. 2. ago. You get more work done (3x a week frequency) without spending every waking day in the gym. SU: Single Under. RX: As prescribed in the work out. Supine Wall Slides: Lie on back, both knees bent. Ask yourself what your goals are and readjust your training. Day 2: REST. Totally shilling my video here in a way, I suppose. tl;dr only gym really worth going to apparently is a powerlifting gym, a bit intimidated by it. For someone who is thinking. I think you've got it backwards. If powerlifting is the pursuit of getting stronger, weight cuts and staying in a weight class are the antithesis of powerlifting, and people do it to win medals rather than actually get stronger. You must raise your work capacity each training cycle to continue progressing. 2. They do not move physically closer but they scrunch up my foot to form a better arch. Day 1: ME upper body/bench, light recovery run. While they helped me nail down technique, and get used to lifting heavy weights (my max at the time was 395# front squat) I would have been better served to do for example 355# for 3-4x2-3. Basically any time the bar drops back down and then goes back up is considered a hitch. 6x National Champion, Zack McCarley, AMA Post Qs here. I focused on protein and carbs and calories mostly. For LW we have found 332 definitions. I do agree with variety though, if I'm getting bored or struggling with training I'll switch up my training a bit. Yes, the tiny, niche sport of powerlifting in the '70s had a more elite median, because only people who are already strong were interested in it. Reposition hands closer and squeeze traps, rhomboids, and shoulders. The rules of competition apply equally to that of the able bodied. Whats up guys, I would love to type up an extensive introduction about myself but the truth is I am very busy today. ago. Commit to a weight class. Just because you can lift a lot doesn't mean you can lift a lot properly. Weighed in at 82. The IPF was the original and only powerlifting federation in the early 70's. Usually implemented for increasing strength and powerlifting performance, the standard GZCLP Program helped one Reddit user lose 103lbs in just one year (Pictured in Figure 1) [25]. e. 1. Next week will mark my 1 year anniversary of learning how to lift, and I’ve been reflecting on my progress. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. Same goes with the force your glutes and hamstrings apply on a longer femur. ago. The IPF are currently submitting and voting on serious provisions to change the bench press rules. That kind of stuff. 20. Yeah, i think that'll be good. So stick to that 1k total goal, and try to hit it before the end of the year (just an example, though I am sure you can do it). Strongman basics - should have axles, 1-2 logs, stones and platforms, tires in various weights, farmers handles, sleds, anything else is a bonus. x4 Deadlifts: 535 lbs. For a beginner lifter, it is possible to add 50+ pounds to your squat by just honing technique because he's probably going to have poor technique. Don't know shit about travelling or showing up to a meet or the stress that goes along with it. March 18, 2016. Much easier to use wilks scores, since there's ranges for weight classes you never know what will win a certain class. My deadlift has been stagnating since April 2017 and I did all kinds of variations but nothing really helped. Usapl its 85 dollars for a meet llus a 40 dollar annual membership fee. But maybe that's just where I live. Usually a lot of beginners of course do not eat enough in the beginning and the advice is universally eat everything, don't worry about getting fat. Treat it as such, and don't revolve your life around it. 3x20 leg press has been my one secret that trainers hate. USA Powerlifting Raw/Unequipped Standards Raw/Unequipped lifting is defined in USA Powerlifting competition as using only the following gear and accessories as previously described above: (a) Non-supportive singlet (b) T-shirt (c) Briefs (d) Socks (e) Belt (f) Shoes (g) Wrist wraps (h) Single-ply neoprene knee sleeves without attaching and/or tightening mechanisms like Velcro, clips, or straps He is off his rocker if he thinks the ASC are going to want a bar of APU once the truth comes out about the mistreatment of volunteers, ignoring racist comments (by his own son), refunds for competition entries and meet director payments coming from his own personal bank account instead of the APU accounts they were paid into. No structured training on the bike at the current time. A 1200 pound 3-lift total (bench press, squats and deadlifts) is more than 95% of gym rats will ever accomplish. Nobody at the meet is going to laugh at you or anything. The record now is 300lbs higher than it was a decade ago. Anya Taylor-Joy. 2K votes, 234 comments. Powerlifting hardly lends itself to trap development. Then I'd re-rack it one the bench. Bodyweight: Before - 77kg; After: 78kg Squat: Before - 170kg; After: 180kg. 8. However, Powerlifting MOVEMENTS can help with MMA like squat and bench, but it wouldn't be helpful to train with the volume/intensity that is in a powerlifting program made to peak for a meet. March 18, 2016. 3. Candito 6wk (haven't run it myself, but some friends have and they all saw great results, it is hard as shit though) Greg's Bulgarian Method (the only program to actually make my squat feel comfortable, so cheers to that) 20. We want to stick to a single coefficient formula for the purpose of conformity across flairs, making it easier for comparison. Beginners who just want to get in shape are being told to lift in a specific way to gain advantage against rules in a sport they barely know exists. I'd like to thank this subreddit for the overall atmosphere and helpful tips, some of you have messaged. The work that can lead to fatigue can be helpful as per seen in programs where you intentionally over-reach followed by a strategic deload. View community ranking In the Top 1% of largest communities on Reddit. Here's from an updated SR on the topic: "Where significant sex differences were observed, these exceptions suggested that female lifters had significantly lower overall injury rates (1. Well raw powerlifting really is just gym lifts, so SS is quite well-fitted in this category. au Open Vote Be the first to comment Nobody's responded to this post. I tend to explain that I like lifting for the most weight possible. Week 7: 4 x 4 (55% of 1-RM) Week 8: Deload (50% of 1-RM) Week 9: 4 x 3 (75% of 1-RM) Week 10: 3 x 2 (90% OF 1-RM) This is a basic program to allow you to progress quickly. The-Kahuna • 6 yr. All open American Records must be tested. Powerlifting is about getting good at heavy singles, within the rules of competition (squatting to depth, pausing your bench, etc. But if you're only training 2x a week on the mat, you'll be stalling your growth in that area. ago. As I have been competing for a few years now I do powerlifting 1. Most athletic performance involves EXPLOSIVE strength (sprints, football plays, throws, tosses, jumps, etc. 1 / 3. I've now hit like a 540kg total in gym @ 77kg BW as I'm in off season. (Kind of like bjj and judo). Top right, Comparing weightlifting to powerlifting female:male ratios. [deleted] • 9 mo. Progress Post: from 58kg to ~75kg at 1. I’ve been doing my own programming for the last 7 months and it has honestly been the most rewarding experience. Follow a training program for 12 weeks prior to meet day. In your case, this may not work. When I started out, I was doing a bodybuilding programme, but I quickly realised that I found more satisfaction in watching the amount of weight in my lifts rise. If you don't compete in powerlifting but you do them just because you like them, that is a good enough reason to continue doing them. Weight classess are basically height classes but it still varies. Wilks kept taking ipf to court, ipf said fuck this guy and voted him and PA out (a year ago), wilks started his own world body (world powerlifting), ipf started a new fed in Australia (apu), drug tested lifting basically was split in Australia between apu and pa for the last year, now a court has ruled that Pa should be reinstated, so a bunch. Whats up guys, I would love to type up an extensive introduction about myself but the truth is I am very busy today. Full body is superior for most people. I set mine up as a 4 day/week ULUL type thing. Don't feel like you have to train with other people every single session. Bench: long torso relatively to limbs means you have short arms which are an advantage for bench (less rom). -Grip a little wider, drive feet into the floor and work on arching a little more. Anyway after a high volue high rep program go to something with higher. An additional day might be too much, especially if you're training DLs more than once a week. USAPL is a fully drug tested organisation and uses one type of barbell in competition whereas USPA do not drug test most competitions and use different barbells in each event. g. They fall into the powerlifting trap and train like a power lifter which leads to results in higher SBD but they are. Sort. 15. The other, we can ignore technique, within reason, as long as they are safe and lifting within the rules, and we can load it with heavier weights. I've been able to consistently make gains EVERY week for 10 months, which for me is an amazing motivator. 400 is world class?Powerlifting is a hobby. The arched position actually better activates your lower pecs. Endlessly modifying variables is not going to be a winning combination for most people. 3. It may have just been an issue with me misjudging rpe, but it sucked. Depending on the person, it can be around an hour to train, or even more. Then generic bodybuilding accessory stuff in whatever reps I felt like. Long story short, I continued weightlifting but stopped doing squats and bench for personal reasons. ago. Back then suits didn't even exist yet, so that is why the IPF calls raw 'classic'. ago. 7kgs. x3 (over under) I made the switch to Powerlifting AI after my first general strength block of Powerbuilding, because I had a meet planned for Feb 2021. If you go by that definition, then Sheiko's beginner programs will not count as powerlifting novice programs as well As u/arceushero said, just milk it as much as you can and move on. ago. . Row machine on bench and over head press day 12 mins and farmers carries on deadlift day same sets as prowler. I was advised to keep doing the stretches, attempt deadlifts and squats at very light weight and try to not. opened at 97%, second @ 103. The camaraderie and support in those gyms will make you a better lifter much quicker.