Powerlifting to Win

[Tom Narvaez]

Squat /w Belt, WW: 405x1x3
Paused Bench /w WW, Fat Pad:
315x1
330x1x2
No one else was even at the gym so no spotters.

My knee still hurts. This horribly boring week of training will continue to be boring. I'll go in again on Saturday and that'll be it for the week.

Next week, I'll actually get back to training.

[Tom Narvaez]

D1W1C1

Squat /w Belt, WW: x1@8, 70% x 6 x 6
Video: Instagram
155x1
175x1@6
195x1@8.5
147.5x6x6
e1RM: 210 (-)
This cycle will allow ZERO knee cave. Tired of this problem. My revolutionary solution is to take 30kg off of everything and just do it right.

Competition Bench /w Belt, WW: x1@8, 70% x 9 x4
120x1
130x1
135x1@8, loaded unevenly
135x1@7, fixed loading
140x1@9, felt uneven cuz of previous misload
105x9x4
e1RM: 148 (-)
Not gonna use the fat pad anymore. Don't get to use it in a meet so why bother? My ego doesn't need stroking.

Seated Cable Row /w Triangle Handle:
180x10x5
Last Time: 180x9x3

DB Hammer Curl:
35sx8x5
Last Time: 30sx12x3

Will load some insta videos later.

[Tom Narvaez]

Some thoughts on Knee Cave:
https://youtu.be/TlNDF7PrmB4

[Gerhard]

Some thoughts on Knee Cave:
https://youtu.be/TlNDF7PrmB4

Video no-no...

I want to see this.

[Dag]

Given the earlier conversations in another thread, I'm going to be paying attention to your log entries. Interested to see how you work your program.

[Tom Narvaez]

My bench workout yesterday and some thoughts on keeping your ass down:
How To Keep Your Butt Down When You Bench - YouTube

[cph]

Video no-no...

I want to see this.

How To Fix Knee Cave - YouTube

This is dead on to my experience. Ran LP once with terrible knee cave. Refused to deload to fix it. Fell off the wagon. Ran LP again, made sure to focus on knee position, and now I have no problems except on @10 sets.

Also had the problem with shoving knees out too far (causing feet to roll outward). It's similar to misinterpreting going from back overextension to a flat back as "butt wink." (i.e. the problem's not with where you finished; it's with where you started)

[Tom Narvaez]

^^Yup, that's the only thing that's ever worked for me and I've tried EVERYTHING in search of the holy grail, "easy" fix for knee cave. There generally isn't one unless you're talking about a novice who is just doing some shit completely wrong that is causing funky movement in general.

The WORST argument against using RPE in your training:
The WORST Argument Against RPE Training - YouTube



And a little montage of some of my best lifts from my last training cycle.

[manveer]

Your videos and posts are all really helpful. Glad you've been putting up new videos.

[Tom Narvaez]

Thanks, man. More to come.

Sumo /w Belt: x1@8, 6x6@70%
455x1@lol
495x1@6ish
525x1@8
405x6x6
e1RM: 580 (-)
I was sore as fuck in all the muscles responsible for external rotation at the hip. Took a while to get going but wasn't so bad after that. Really happy with how my form is coming together. Could've easily pulled 560+ today. I have a nasty habit of getting on my toes that needs fixing. It's the worst error in my deadlift. Far more damaging than even the Rounding. Easily. Also autocorrect capitalizes Rounding for me. That's funny to me.

Comp Bench /w Belt, WW: x1@8, 5x7@75%
130x1
135x1@8, poor groove
137.5x1@8, slightly better but still bad
115x7x5
e1RM: 152 (+4)
This is just an artifact of maths. Bar speeds were superior on Saturday. I wasn't getting as good of an arch today. I still need to adapt my technique to this bench. All the volume is helping with that and the last set REALLY clicked.

Skipped everything else because deadlifts took two full hours. I was sharing a bar. I'm going to bench first so this no longer happens. While it was cool to share the platform with a guy doing 675 for reps, it wasn't fun switching the weights. I can't be at the gym for 4-5 hours. It's just a bit ridiculous. So yeah, bench first now.

I'll post videos later. They're on my camera which means I need to get on my computer and edit first.

Next few vids will probably be about why I feel the long term, maximum potential for 1RMs are higher with the sumo Deadlift vs. conventional deadlift for the majority of competitive lifters and why most people write off sumo too early because they (seemingly) have no fucking idea how to do it and their technique is terrible. Mine was embarassing for a long time too. So that's why I know.