*** OcUK Powerlifting Totals ***

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Has he been wearing the belt since he started?

Or is that just for his Top lifts?

The folks at Elite FTS love their belts and can honestly say I've very tempted to try my max lifts with and without it too see if it really helps.
 
I should really let him answer :) but generally belt is only used at higher loads. I think that's been the case from towards the end of his first powerlifting program (late October onwards iirc).

I'm my experience belts don't actually add much to your lifts (especially when deadlifting), but rather allow you to move your focus away from your core. It definately aids more when squatting as it perfectly supplements your traverse abdominals and allows you to create a really solid base to push from. Similar to the effect straps have assuming your grip is actually strong enough for a given weight*. So in practice that's maybe provides 5-10kg depending on what your max is, but I'd say the protective effect is very valuable. The various suit types and knee wraps add upwards of 20kg to lifts, hence why they are classed as "equipped" in powerlifting while belts are not.

Nightmare if you're thinking of competing at some point it's worth investing in one and learning how your body can use it effectively.

People who aren't going near max effort probably shouldn't bother with belts. Far more important to make sure your form is good first and to strengthen your core. A belt won't save your back if your form is bad.

*Im not suggesting that straps aren't a bit of a cheat if your grip isn't good, I'm just using them for the analogy.
 
Thanks for the comments guys, all of them are appreciated :)!

I tend to use a belt when I go above 70%ish of my 1RM. I find it more comfortable and it feels safer. Also I know a lot of people who have hurt their backs doing silly things, like 200+ squats with no belt (I think it was actually 232.5kg) and the guy received a herniated disk for his efforts which left him out for most of the year :eek:

Edit: yeah as Icecold has said, although for me on deadlift I find it helps me get a bit more explosiveness out of the bottom. I haven't felt it affect me on squats as much but maybe I just not looking in the right places :)

The thing I'm most concerned about with the squat is my right leg leaning in, you can see it best on the 165kg, it's not awful as habits go but it does need addressing.

The back angle thing is down to a little undertrained core. After I finished the last program I didn't really do much but mess around trying new things which were a little inconsistent so I think that is the source of the problem. Oh well easily fixed :)
 
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Ah well my grip is never the problem, I easily hold the bars.

My problem is the lordosis in my lower back, specially when squating. My lower back get extremely sore.

It's the main reason I'm thinking of using a proper powerlifting belt for it. It only really gets sore at 140kg and over.

The only things I've ever used when lifting is chalk on the hands.

Djdom56, I'm surprised you say your core is weak, given that you can pull of that deadlift so well I'd have said you core is quite strong.
 
Flexing in the lumbar region is bad news. Do you have difficulty activating those muscles? Also, when touching your toes are you extensively extending your lower back? This is the kind of thing that a belt will only partially deal with.

To really fix this you need to fix your entire core (as well as hips and groin).

I've never dealt with this myself, but look up some stuff by Eric Cressey and Gray Cook. Also look into some of the vids posted here recently:

http://www.dieselcrew.com/essential-hip-mobility-how-to-warm-up-correctly-2
http://www.dieselcrew.com/lower-back-rehab-fix-lower-back-injuries
http://www.t-nation.com/free_online_article/most_recent/five_movements_to_make_you_hate_life

Seems time consuming but very much worth it in the long run. A guy I know with a >230kg deadlift at 75kg ish has recently come back from Cressey Performance and has been told not to lift over 100kg until he's completely fixed.

Hope this helps :)
 
It's not so much that my core is weak cause its actually very strong its more to do with being out if condition. I found my old rowing training log the other day so I'm going to start doing some of the core exercises in there after rowing on a saturday. Also looking back at some of the things I did when I was fit, its a little upsetting :(
 
Deadlift suits tend to be more like 20kg but you're right some bench shirts are ridiculous, I also think the sight of someone in a squat suit with knee wraps on is hilarious, it looks like they have no knees :)
 
icecold said:
Flexing in the lumbar region is bad news. Do you have difficulty activating those muscles? Also, when touching your toes are you extensively extending your lower back? This is the kind of thing that a belt will only partially deal with.
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Been there and done that, still doing a lot.

Hell before I started training I couldn't even get near toucing my toes.

Now it's not problem and I have no problem there with my back, just hamstrings as it should.

Can't say I have any diffculty actvating the muscle anymore, I can tense them just thinking of it; and that really helps for the squats.

Only reason I'm thinking of the belt is to help support the spine when squating. Given that my backs looks far far better then it use to thanks to my training.


On another note.

FF can you please add a 80kg push press for me.

I did them today like the in video i posted earlier, wish I had a rack though, so I can just get under it and walk out the bar.

Oh well cleaning it all is just more training :p

Tried a 90kg clean then push press, but just couldn't drive it up all the way.
Still a nice increase over my old 67.5kg one :)
 
N19h7m4r3 said:
Been there and done that, still doing a lot.

Hell before I started training I couldn't even get near toucing my toes.

Now it's not problem and I have no problem there with my back, just hamstrings as it should.

Can't say I have any diffculty actvating the muscle anymore, I can tense them just thinking of it; and that really helps for the squats.

Only reason I'm thinking of the belt is to help support the spine when squating. Given that my backs looks far far better then it use to thanks to my training.
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With the greatest respect, extension in the lumbar spine is not a problem to underestimate. It will also not be fixed with a belt.

Could you post vids of your squat and deadlift?

I know you didn't ask to be pestered to this extent, so I hope you're taking this in the spirit I'm intending. If not, I'll shut up :D You're a strong chap for your weight and I'd hate to see your progress stagnate or for you to get a serious injury.

At the very least look up some of the stuff I posted earlier and do some of the stretches and core work.
 
I've got no video of squatting but there's two vids of me deadlifting here.

They're from early April last year. I also did the 190 a week after the 180 at the time, quite silly with the lack of recovery :p


From what I've been told my form is better then it was back then at those weights.

Also don't worry, I did look at what you posted, and I already do most of those stretches and specially the core work. :)
 
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Nice lifts :)

Form isn't terrible, from what you were describing I was worried it would be much worse (I've seen some horrible deadlifting...). One very important point though (which you might have already corrected) is that you need to at least set up with your back in the right position :p. It seems like your arching to compensate for weaker hips (in other words, your back is beastly). This could also be your problem when squatting too.

Would it be possible to get a vid of your squat?
 
Getting a vid with be difficult. I don't have a training partner anymore and usually go when it's empty.

I think part of the problem is that we only have a Smith's Machine in the college.
 
Looks like you could do with 'presenting' your ass a bit more :p if that makes sense. Though I know your lordosis makes this difficult. Should really help with your hamstring recruitment.
 
BennyC said:
Looks like you could do with 'presenting' your ass a bit more :p if that makes sense. Though I know your lordosis makes this difficult. Should really help with your hamstring recruitment.
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I do I do hahaha. Remember these vids are nearly a year old now.

Back then I had been powerlifting for barely 5 months :p

On the 200kg I did again on Monday my hamstrings were a real pain, good ole shaking from them during it.
That was probably due to the fact I had not trained legs in over 2 weeks because of college work :p
 
100kg push press for me today @ 90kg :)

I reckon I have 102.5kg in the bag and will try it next week. Will also be training with Stu so can video.

Followed by single arm C&P with 45kg 3x5.

Then home :p good workout

Edit: I was wearing wrist wraps but I guess thats ok.
 
Freefaller said:
Sorry Tank - missed it! What was it?
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^TANK^ said:
Freefaller add me to the "Results for push press competition" if you want to. I've managed 138 kilos before with the most terrible form imaginable. I was attempting a standing military press and I ended up throwing the bar up rather than pressing it if that makes any sense. My days of doing that again are long gone!
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Just poking my head in here for the first time in a while - some big weight being shifted by guys around my weight good work N19h7m4r3 and Djdom! You're making me look crap but it's definitely motivating!
 
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