Lifting questions

[Jhun12]

Rip,

3 questions

1) Do you recommend for powerlifting pausing all first reps for the bench or only when doing heavy singles?

2) How did you train the week of the meet when you were actively competing in powerlifting that worked best?

3) When running the halting/rack pull program when did you reintroduce the deadlift before a meet?

[Mark Rippetoe]

1. I don't coach Powerlifting. You get stronger on the bench by utilizing the stretch reflex at the bottom.

2. I did a heavy workout with doubles or triples the Monday before the meet, and then Thursday did a circuit of light squat/bench/deadlift to keep the grooves fresh.

3. I didn't deadlift except at the meet. I knew how to deadlift, and it didn't need reintroduction.

[Jhun12]

I get you don’t actively coach powerlifting, but I respect your opinion. When Starr was coaching you for meets did he have you pausing all your bench reps? Also, did you always use straps in your training for your pulls?

[Mark Rippetoe]

You have to practice the pause. Do NOT listen to the judge, just make the pause correctly. Not all the sets need a pause. I strapped all my heavy rack pulls and haltings, but not the warmups.

[Jason Donaldson]

You have to practice the pause.

I'll bet there's a model for this, with two factors...

Jhun, if you're asking these questions because you compete, or are looking to compete, then that's the lens through which to view this. Strength training is done to increase your ability to exert force against an external resistance. Powerlifting is a sport, where you seek to perform according to the rules. Because of this fundamental difference, the execution of the lifts is different. Competing in strength-based sports requires the addition of practice of the lifts as performed in the event, no matter how silly those rules are, in terms of commands and parameters.

If you don't practice a bit ahead of time, under the stress and excitement of the meet, you'll fall back to how you execute in the gym, and pull red lights for your trouble. If you have someone who can give you the commands for practice, then that's good. Otherwise, you have to do it in your head. I've found the latter to be sufficient for me, in the small number of such events in which I've participated. This means you'll need to know the rules of the event beforehand, of course.