Very midget :(

[LiQuidAce]

So been lurking for a while and decided to post - Hopefully keeps me on point and progressing.

I'm fairly new to lifting. Started in 2012, did stronglifts the entire year - First time ever lifting. Went back to study in 2013 and got lazy - canceled gym membership. Just got back into the swing of things about 12 weeks ago now.

Misc Stats:

Age: 22
Height: 5'5
Weight: 94.2 (Want to compete in 83kg div)

Lift Stats:

Squat: 200kg 1rm (tested a while ago) - Completed 4x3 @ 180kg last session (Video of 3rd set: 

- Was checking form mainly) - Feedback on depth would be good - I feel it needs to be another inch lower?

Deadlift: 200kg 1rm (Tested 1 month ago roughly)

Bench: 117.5kg 1rm (paused)

OHP: 5x3 @ 60kg

Bent Row: 5x5 @ 80kg

[Leeroid]

Good stuff and welcome

 

Squats are too high. They wouldn't pass in a comp, or at least they shouldn't. Need to drop at least 1 inch to hit parallel and then another inch to break parallel (powerlifting rules require you to BREAK parallel).

[LiQuidAce]

Yip that was my feeling, black on black certainly doesnt help access depth. I would say depth will come over the next few weeks as stretching catches back up (doing it daily again for the past week).

Edit: Parallel is measured by hip crease vs knee?

I think im in a good place to at least enter the novice comp coming up in november.

The other problem is I currently have some shit house belt (york) and no sleeves/wraps. I'll have a toro belt and some decent sleeves and wraps in about 2 weeks (coming from lifting large).

Edit 2:

The other question I have is should I switch to low bar? The view on the video isnt very clear but I've only ever high bar squatted.

[Pseudonym]

I'll leave it to the powerlifters to answer your questions (too technical for me!) but I thought I'd chime in and say welcome.

Welcome!

[Leeroid]

Yip that was my feeling, black on black certainly doesnt help access depth. I would say depth will come over the next few weeks as stretching catches back up (doing it daily again for the past week).

Edit: Parallel is measured by hip crease vs knee?

I think im in a good place to at least enter the novice comp coming up in november.

The other problem is I currently have some shit house belt (york) and no sleeves/wraps. I'll have a toro belt and some decent sleeves and wraps in about 2 weeks (coming from lifting large).

Edit 2:

The other question I have is should I switch to low bar? The view on the video isnt very clear but I've only ever high bar squatted.

Hip crease vs knee yes. Black on black doesn't matter. It's obvious you're squatting too high.

If you're doing an IPF novice comp and you use knee wraps, then you'll be classified as an equipped lifter which would lump you in with the guys that are using squat suits, bench shirts etc. IPF raw is belt and wrist wraps only.

High bar or low bar depends on your leverages and what you like best. Give low bar a go and see how it feels.

[LiQuidAce]

Awesome! I'm not questioning im a high just commenting its not entirely obvious where the crease is (Would help me que better in future - Knowing where hip crease is vs how it feels while doing the lift).

Yip knee wraps are for those 1rm or just when i need that extra push. From reading sleeves are fine though? I definitely want to stick to raw for now.

This was the one i was looking at: http://www.sportsground.co.nz/aucklandpowerlifting/32764/

The one in november and i assume its raw? There are other dates that specificy equiped?

[FellowshipOfTheRon]

Welcome man, looking decently strong with those stats

[LiQuidAce]

Thanks Ron!

Today was a pretty good session, kept it at 180 for the squats really working on depth. Doing a lot of dynamic stretches before hand to make sure everything is solid and warm.

Try to do a combination of: 

and

Depth is getting there which is good. I'm currently using flat shoes so I would say I could probably hit depth already if I used oly shoes. Completed 3x3 today. Was looking for 4-5 sets but was pretty fatigued after really working on hitting depth.

After that I wanted to work on explosiveness and speed off the floor so did 10x1 @ 180kg deadlifts. This was my first time deadlifting raw so my grip took a beating. Grabbed some rock climbing chalk so hopefully monday will go better.

Overall feeling good today!

[LiQuidAce]

Moved gyms today from cityfitness newmarket to NetFit training room. Definitely a big step up in equipment that I need the most. 4-5 solid areas for deadlifting (platforms), 4 squat cages, tons of benches and huge area for sled pulls.

I think im starting to get a bit of a cold (sore throat) so today was taking it easy.

Squats:

Bunch of squats around the 100kg mark - Learning to low bar rather than high bar. After that:

3x5 @ 140kg
1x2 @ 160kg
1x1 @ 180kg

Bench:

2x5 @ 60k
2x5 @ 80kg
1x5 @ 100kg

Bent rows:

5x5 @ 60kg

Tons of stretching/rolling and mobility work.

[LiQuidAce]

Worked up to a heavy beltless single at 190kg for deadlifts. About 10kg PR on beltless so really happy with that.

Decided deload week this week so today was about an hour of PVC pipe rolling everything. Cricket ball for glutes/hips. Tons and tons of stretching. Did some RDL's to work on the anteria tilt i have going on from being so tight. 

Back into it next week following candito's 6 week program. Will assess after that.