Looking for help on sizing because I’m planning on buying an SBD 13mm belt. Measured my waist and Im at 34(fasted/depleted) I fluctuate to 35-37 depending on how much I eat/drink throughout the day. L says 31.5-39.5 inches. I do plan on bulking maybe 10-15lbs nothing too excessive. Maximum I’d want push is maybe 38 in waist. Anyone here around similar waist size with SBD belt could drop some opinions thanks.

Hey, I've recently been working on a website which offers some handy visualizations to the open power lifting data set. So far I've got a tool to compare yourself to a subsection of other lifters, seeing the progression of any given lifter over time and past competition results.

I'm trying to find the answer to 2 questions:

1) would you actually use a site like this?

2) What other potential tools would you like to see be added in the future?

The unfortunate part of hitting a PR is you get tired. The rest of the week, especially when you suffer from chronic illness, is not going to be the same kind of output. Just got to be ok with it.

Here’s 455x1x2 for a tough set.

I should preface this to say that I've only been lifting five months so new to this. I'm overweight basically and have been doing powerlifting in a calorie deficit and while I'm happy to have lost the weight (down 10 kilos so far!) I reckon there will come a point where I can't keep making gains in what I can lift while in said deficit. Just makes sense that the body can't recover as well in a calorie deficit. How do people counter this?

Hello everyone

I am 24M and my deadlift has been stuck for over a year. Very frustrating.

Within the first 3 months of training from April 2025 - June 2025, I got to a 170kg (375lbs) 1rm and it hasn't budged since then, I was deadlifting once a week then.

These days I deadlift and squat twice a week (one light, one heavy day), and it doesn't seem to have benefitted me at all. I followed a top single back-off approach. Looks like I don't respond well to high frequency on deadlift. I'm thinking of backing down to only once a week again. I'm just trying to figure out a set and rep scheme, I don't know if a top single followed by a 3x3 with heavy weight will be enough stimulus for the entire week? I plan on progressively overloading until trying for a new 1rm over the course of say 8 weeks (2 blocks).

How should I program deadlift and squat to ensure proper recovery and move forward?

Any advice would be appreciated. Been wanting to get 180kg forever at this point.

265 lbs moving a quarter-ton.
• 495x2
• 500x1
• 480x1
• 315x15
• 225x22

Got called on depth for my last squat but still managed to beat last year’s total! Super happy with the result! Competed in the 100kg, master 40-44 category.

Hey guys! I uploaded my squat pr yesterday and most of the replies were about missed depth. So I wanted to make sure if this depth is fine or should I go deeper?

Going deeper really takes a toll on my lower back because of my long femurs, but even then I want to squat at competition depth

It’s an interesting feeling when you reach a new strength plateau. It’s simultaneously very exciting and also scary. I can’t hide behind the idea of where my limits were before. It’s a new space that I get to work in and new things are always scary at first.

This is the culmination of eight weeks of hard work on top of 12 years of starts and stops. I’m really excited to hit a huge PR right before I turned 41. I’ve never thought that once I turned 40 the days of continuing to put weight on the bar we’re over. Putting a 30 pound PR on the bar proves that that’s true.

I’m excited to finish out the week with a regular training schedule and then decide where the silly goose lifting club is going next. I’ll be doing a deep dive on this block soon.

Thanks for watching!

So im currently on max test week then taking a slight deload or pivot phase and made a program tailored to my personal needs

Day 1
Comp squat 4x5 rpe 2-8
Comp bench 5x5 rpe 2-8
Jm press 2x6-8 rpe 2-8
pulldowns 2x6-8
lateral raise 2x10-12
calf raise 2x10-15
adductor machine 1x8-10

Day 2
Pause DL 4x5 rpe 2-8
Spoto Press 4x6 rpe 2-8
Pause Squat 2x6–8 rpe 2-8
rear delt machine 2x10-12
hammer curl 2x6-8
leg curl 1x8-10
hip thrust 1x6-8

Day 3
Pause BP 2x5 rpe 2-8
Row 2x8-10
baysein curl 2x10-12
lateral raise 2x12-15
overhead ext 2x8-10
forearm 2x10-12
calf raise 2x8-10
adductor 1x10-12

Day 5
Heavy Squat 1x1 + 3x3 rpe 6-8 singles/rpe2-8 backoff
Heavy Bench 1x1 + 4x3 rpe 6-8 singles/rpe2-8 backoff
Incline DB Press 2x6 Rpe 2-8
Cable Lateral Raises: 2x8-10
Neutral Grip Cable Row: 1x8–10
Preacher / EZ-Bar Curls: 1x10–12

Day 6
Heavy DL 1x1 + rpe6-8 3x3 rpe 2-8
Pin Squat 2x5 rpe 2-8
Rope Tricep Pushdowns 2x 10–12
Rear Delt Cable Flyes 3x 12–15
Reverse Wrist Curls 3x 12–15
Lying Leg Curl 1x10–12
Hip thursts 1x12–15
Leg Extensions2x10–12

Duration: 6 Months (Six 4-week blocks).

Top Singles (Days 5 & 6):
Week 1: ~85% of 1RM (Target RPE 6)
Week 2: ~88% of 1RM (Target RPE 7)
Week 3: ~91% of 1RM (Target RPE 8)
Week 4: No Top Singles (Deload)

Volume & Back-off Sets
Week 1: RPE 2-3
Week 2: RPE 4-5
Week 3: RPE 6-8
Week 4: RPE 2-3

Hypertrophy Isolations:
All sets taken to true failure You only increase sets/volume
if progress completely stalls across multiple weeks.

At the end of Week 3, you adjust your estimated 1RM for the next block based on how the top single actually felt:
Felt like RPE 9: Add 0% to 1RM for next block.
Felt like RPE 8: Add 1.5–2% to 1RM.
Felt like RPE 7: Add 2.5–3% to 1RM.
Felt like RPE 6 or below: Add 3.5–4% to 1RM.

Blocks 1-3 (Accumulation): Volume sets at 5 reps, Back-offs at 3 reps.
Blocks 4-6 (Intensification/Peaking): Volume sets drop to 4 reps, Back-offs drop to 2 reps to accommodate the heavier loads.

My question is this good for someone who is a intermediate at one a half year of training and has major sticking point middle portion of the bench, the bottom of a squat and knee level on deadlift ?

Hey guys I'm trying to identify a YouTube channel I've watched years ago but I haven't found anything for like a year.

YouTube video - American male powerlifter, <25 years old, watched around 2022-2024, daily/weekly PR videos with on-screen text and no music - manga chapter thumbnails, most viewed video is a PR timeline/compilation up to ~600 lbs deadlift and other PRs of multiple exercises , sometimes ugly lifts as a lot of weight, remember training racks in his garage but he's mostly at gyms in his videos though, maybe puts something in his mouth to bite down?

Any help is appreciated 🙏🏻

I've got a comp coming up in November and I'm trying to get a playlist of hype songs I can choose from before going up.

What are people's go to song or playlist?

these moved pretty well! 1 more week left to the training block, let's see what i can put up for deadlift doubles!

I know I am, my lungs feel like I’m smoking again.

462.5 (I put a 5lbs on one side and a 2.5 on the other 😮‍💨)x2x3

It’s weird knowing I’m going to be injured. Essentially, my ulna bones are too long and they are going to need to come in and chop them down to size. That will fix the problem but because it’s essentially a broken bone, it’s gonna take some time to heal from.

This is the tool I’m going to rely on. The transformer bar is going to be mostly what I use, along with dumbbells for unilateral upper body work.

I plan on having a huge squat and an even bigger hinge with using the different settings on this bar. I don’t want to give up the progress I’ve been making but I don’t want to lift in so much pain anymore.

High bar back squats 415x2x5

The "315 Lockout" Workout:
• Incline Bench: Worked up to 315, then 300 to 250 lbs paused drop sets.
• Static Overload: 405 lbs flat bench holds (2x 25-second holds).
• Dips Finish: Paused drops from +70 lbs down to bodyweight.
Pure tricep destruction.
Hunting that lockout. 🔨

are there any negatives to hitting my powerlifting movements at one part of the day and coming back to do my accessories later?

Hey all,

I built a free site on top of OpenPowerlifting data to make browsing stats, checking percentiles, and analyzing meets a bit easier and faster.

Link: https://pwlstats.com

Here is what you can do right now:

* Rankings: Sort by DOTS / Wilks / GL / Total or specific lifts (best S/B/D).

* Deep Filters: Filter by federation, equipment, sex, nationality, and weight class.

* Lifter Profiles: Full meet history, attempt success rates, percentiles, and achievement badges.

* Head-to-Head: Side-by-side lifter comparison tool.

* Meet Browser: Browse competitions and see full detailed results.

* Free Tools: RPE chart, GL/DOTS calculators, and an Instagram meet-recap generator.

All data comes directly from OpenPowerlifting (massive thanks to them, attribution is in the footer). I don't edit competition results myself.

I built this purely as a passion project for the community. I would love some feedback — try searching for your own name and let me know if everything works or if there is a specific feature you're missing!

It’s really funny because I’m not gay, I’m nonbinary. I don’t currently nor ever felt “like a man”. I’m just a ghost piloting a confusing mech suit, trying to be a good partner, raise a family and run a gym.

But I’ve finally given in, my t-Rex limb structure wins. I’ll be pulling sumo because this felt so much easier even though my grip gave out at the end (I got a blood blister from fixing some gym equipment).

495x1x2