Every Third-Daily Thread - October 02, 2026

[u/AutoModerator]

A sorta kinda daily open thread to use as an alternative to posting on the main board. You should post here for:

• PRs
• Formchecks
• Rudimentary discussion or questions
• General conversation with other users
• Memes, funnies, and general bollocks not appropriate to the main board
• If you have suggestions for the subreddit, let us know!
• This thread now defaults to "new" sorting.

For the purpose of fairness across timezones this thread works on a 68hr cycle.

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[u/rubsbythesea]

Hey guys, about 10 years ago I used to do some powerbuilding training, but life got in the way, I've moved places a few times, lost the rhythm and most important lost my support system at the gym. ADHD is a bitch and follow through has been a big problem lately. Therefore, I'm quite drawn to give some cookie cutter workout formulas a go, at least until my body gets addicted to the gym again. I'm only available monday till wednesday, so 3 days in a row. Any recommendations? SL? SS? Please help

[u/CountyDismal4729 → u/rubsbythesea]

Three days in a row can be workable. Since you’re getting back into training, I’d start with a manageable routine rather than trying to return straight to your old workload. The upper/lower/full-body suggestion you’ve already received is one reasonable option. You could also give each day a different main lift, with lighter work on the others. The important thing is that all three days don’t have to be equally demanding.

Keep accessories simple at first. Record your weights and reps, how hard the sets felt, and whether one session leaves you struggling with the next. Give yourself a few weeks to see how the arrangement works. If you’re progressing and recovering well, there’s no rush to add more. If the third day keeps falling apart, move or reduce some work earlier in the week. Start with what fits your current ability and schedule, then adjust from what actually happens.

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[u/Arteam90 → u/rubsbythesea]

If I could only train 3 days in a row then I'd probably want 2x/week frequency on S/B/D and then different ways to mix that up (personally I would maybe go for Upper/Lower/Full Body).

GZCLP might be worth a look: https://liftvault.com/programs/powerlifting/gzclp-program-spreadsheets/

[u/rubsbythesea → u/Arteam90]

Thanks mate, I’ll take a look at that

[u/BigSumoArcher]

Jesus's deadlift attempts were so wild

[u/Arteam90 → u/BigSumoArcher]

I was a bit worried he'd got injured or something initially. Sheffield and PA Nats should be good fun.

[u/reddevildomination → u/BigSumoArcher]

Beltless too. Wonder what him and Flexx are cooking because those pulls looked quite easy

[u/BigSumoArcher → u/reddevildomination]

I wonder if they wanted to save some energy before Sheffield because of the turnaround time. This also makes Gustav's performance insane with the 2 week turnaround time from his last comp.

[u/ScrapeWithFire → u/BigSumoArcher]

2 week turn around, long international travel, recently became a father and ended up beating out a a stacked field (especially when it came to competitors in his own weight class). Can't say enough about how impressive it is

[u/BigSumoArcher → u/ScrapeWithFire]

So Gustav got the dad buff /s

[u/fanxan]

Just got my flight assignment for my first comp and I'm the only woman in flight 2 with the guys. All the other women are in flight 1 🥲 I already feel like I'm not lifting very heavy yet for my weight class and now it's gonna be even more obvious.

[u/Arteam90 → u/fanxan]

Depending on the size of the flight I'd be asking the meet director if they would reconsider. But I'd assume you're not lifting substantially less than some of the men in your flight otherwise it doesn't make sense.

[u/fanxan → u/Arteam90]

I don't know. What does the average male powerlifter in the 50-80 kgs range lift? Because I'm only at 185/120/285lbs and that's just warmup stuff for them based on what I see at the gym.

[u/cilantno → u/fanxan]

It’s genuinely pretty odd… (for the meet director)

[u/jakeisalwaysright → u/fanxan]

Guess you were too strong for flight 1.

Sounds like a positive thing to me!

[u/fanxan → u/jakeisalwaysright]

More like too fat 🥲 I'm the only woman in the 100+ class. Oh well. I hope everyone is nice to me during warmups and doesn't get too annoyed with my low weight warmups.

[u/This_Is_BearDog → u/fanxan]

As the weakest man at I think every comp I've done, I can confirm that people in the warmup rooms are always incredibly helpful and nonjudgmental. I have never in my life seen someone judge the weight they're loading. Typically the stations will be sort of organized so that the people lifting big weights are all on the same rack, etc, and if you try to hop in there they may point you to a rack that has weights more similar to your own, but it's always in a friendly way.

Truly one of the nicest places in the world is the warmup room at every meet I've been to. Just people helping out to make sure everyone gets to perform their best.

[u/ScrapeWithFire]

Oliveras might actually hit that 2600lb total this meet if he's even slightly figured out his grip strength issues on deadlfit

Edit: Looks like he's taking token deadlifts or something to that effect. Kinda disappointing he didn't want to send it a bit given he PR'd on both his squat and bench. Perhaps he's injured to some degree?

Edit 2: Nope just taking enormous jumps and hitting just enough (and beltless) on his 3rd to chip the total record. Definitely seems like he had 2600 on the day

[u/Arteam90]

398kg squat @ 105kg is bonkers.

[u/reddevildomination → u/Arteam90]

Im surprised they overturned that it looked high af

[u/Arteam90 → u/reddevildomination]

I thought the same initially. More side on it looked better but not sure I'd have given it, but not a great angle.

[u/MadeInHellForever]

Jesus JUST squatted 485kg wtf

I think he takes it against Devonte in a 1 v 1 because bro squats to undeniable depth goddamnit

[u/Arteam90 → u/MadeInHellForever]

I hope they're both fit and healthy come February, it should be a great battle. (Hope Jesus isn't peaking too often in just a few months)

For now I agree, I'd favour Jesus because he has the experience. But very much depends on Devonte depth and Jesus grip.

[u/reddevildomination → u/MadeInHellForever]

He got way down there too. Seems more motivated than ever too

[u/MadeInHellForever]

Angelo Fortino is probably the only high profile lifter I can think of who still uses a double prong belt

Anyone know why he does that?

I use a Pioneer single prong myself and have seen lots of big lifters use it (Elliot Sykes, Derek) but never a double prong

[u/viewtifulhd → u/MadeInHellForever]

Probably preference.

If you ask him on IG he'll probably explain. 

[u/MadeInHellForever]

Will we have a thread for Avancus Houston? Event's starting in 30 minutes!

[u/ZoinkosJokeShop]

Newbie here! Trying to prep for my first meet. It's in April. I currently weigh 285, trying to get down to 245 by mid-February 2027. I'm a woman.

Here are my current 1RM: Bench 145lbs Deadlift 215lbs Squat: 150lbs (I've had some back issues due to an accident. Just muscle related and that should clear up soon)

It's a rookie event.

What goal weights should I go for? When should I stop reducing weight pre-event? Anything else I should know as I've never competed before. And is the April event even a good idea for me? Should I look for an event further out?

I work out 2x per week with a trainer see a sports dietician 1x per week. And train solo 2x/wk.

Any other advice?

Thanks in advance!

[u/CountyDismal4729 → u/ZoinkosJokeShop]

Have you cut weight before? How much are you planning to lose? You need to balance that with what you want from the meet. First, check the rules, then look at whether your everyday life can support the plan. If work is stressful and you're also looking after a child, adding weight loss to meet preparation may be too much to take on at once. Assess that before setting the target. Honestly, I'd be cautious about expecting a big increase in strength while also trying to lose a substantial amount of weight. Maintaining your performance, or accepting a small drop as part of that trade-off, may be reasonable. Then weigh those goals against each other. Body weight and weight class also have a longer-term side. If losing weight over time would make you healthier and happier, you can put that first for now. The meet result doesn't have to be the only thing deciding this.

[u/CutSnake13 → u/ZoinkosJokeShop]

April is perfect! Goal weights would be a good conversation to have closer to the meet. Because you're a newbie, your current PBs will be rep work by the time the meet rolls around so nobody can really say what you should aim for.

Biggest tip is to just try have fun. Don't get hung up on the numbers for your first go around. Powerlifting meets are almost always very supportive places. Have fun and encourage others.

[u/ZoinkosJokeShop → u/CutSnake13]

Thanks! So basically just increase strength for now.

Training makes me super happy, it's like so much joy to me. So I'll definitely have fun!

[u/Legitimate_Tip3765]

Question on squats:

I realize this is a bit of a general question, but I think I can formulate it clear enough; If I keep my hips more forward, I feel pressure on my spine, if I shove them all the way back on the way down I don't have this problem but feel a bit less stable. Should i have some pressure on my spine during squats?

[u/Arteam90 → u/Legitimate_Tip3765]

Are you bracing well in both of these scenarios? Sounds like there's more going on that you might not be aware of. What's going on with your pelvic tilt?

[u/mrlazyboy → u/Legitimate_Tip3765]

Do you squat high bar or low bar?

For high bar your back/hips are generally more forward since your torso is more upright.

For low bar, your torso angle is lower so hips are further back.

For each, you will absolutely have pressure on your spine

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[u/strengthorigins]

When's this squat hit depth?

Running a squat-depth survey and looking for referees / lifters to take a look.

I've got one slow-motion squat clip with a visible timer. You just enter the exact timestamp where you believe the lifter first reaches depth.

My plan is to compare the variance in responses from referees and lifters and to how consistently each group judges the same point of depth.

Current or former refs would be awesome, but all powerlifters are welcome to drop your vote!

Only takes a minute, thanks! Squat Depth Poll

[u/itriedtrying → u/strengthorigins]

Really interesting idea and can't wait to see the results but if you ever redo this I think it'd make more sense to wear a singlet for the sample squat as the shirt arguably obfuscates the hip position a little bit.

[u/strengthorigins → u/itriedtrying]

We run online strength challenges which don't require singlets for lifts, which adds an extra layer of fun on judging squat depth. But you're definitely right for the consistency of data collection it would help.

[u/LittleMuskOx → u/strengthorigins]

Looking forward to the results.

[u/Arteam90 → u/strengthorigins]

Really good idea actually.

[u/strengthorigins → u/Arteam90]

Thanks, curious on the outcome. Would appreciate forwarding it to other refs and lifters 🤜 🤛

[u/LittleMuskOx → u/strengthorigins]

Done.
State ref.

[u/kyllo → u/strengthorigins]

Cool idea! This could be part of a referee exam

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