There are a few things I don't like that I don't think CPL addresses. eh, for professional lifters at the top of the sport, they're sortof right. ago. He is off his rocker if he thinks the ASC are going to want a bar of APU once the truth comes out about the mistreatment of volunteers, ignoring racist comments (by his own son), refunds for competition entries and meet director payments coming from his own personal bank account instead of the APU accounts they were paid into. Powerlifting is more than a sport, it's a mentality. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. So, you should start your training with relatively low intensity and high volume, and finish (peak) with high intensity, low volume. For an advanced lifter, adding 50 pounds is much harder, so he has to get stronger and bigger to continue to progress at a steady pace. The other, we can ignore technique, within reason, as long as they are safe and lifting within the rules, and we can load it with heavier weights. Lwu was butter. I'd like to thank this subreddit for the overall atmosphere and helpful tips, some of you have messaged. Warm up is a loooong process, that I don't try to rush at all. This is a sub for the sport of powerlifting. ie, 180 lbs has to be able to bench 250+ or something along those lines, 200 lbs has to lift 350, etc. ATG – Abbreviation of “ass to grass”. Im 6'4 and currently about 103 kg. In my own experience, and me loving RPE/RIR autoregulation, I found great success with the powerlifting AI template. The only time I care about genetics is for leverage. I mean, if my program prescribes me to do a 1 RM test of my. Then take 5-6 weeks to start increasing the loads to prep for meet attempts. We would like to show you a description here but the site won’t allow us. My numbers at my first meet this past July were 231. Also u/mattgoldsmith, Best Belts have single stitching whereas Inzer has double stitching and their rivets look different. loldansaid • 6 yr. The term "Functional Strength" is basically a buzzword. USA Powerlifting Raw/Unequipped Standards Raw/Unequipped lifting is defined in USA Powerlifting competition as using only the following gear and accessories as previously described above: (a) Non-supportive singlet (b) T-shirt (c) Briefs (d) Socks (e) Belt (f) Shoes (g) Wrist wraps (h) Single-ply neoprene knee sleeves without attaching and/or tightening mechanisms like Velcro, clips, or straps He is off his rocker if he thinks the ASC are going to want a bar of APU once the truth comes out about the mistreatment of volunteers, ignoring racist comments (by his own son), refunds for competition entries and meet director payments coming from his own personal bank account instead of the APU accounts they were paid into. Just read up on it, download the StrongLifts app, and start lifting :). openpowerlifting. Follow a training program for 12 weeks prior to meet day. ago. Not sure when 100% raw is going to update their rules. Land Warfare University. Hard work, consistency, nutrition, sleep etc. a. ago. Previously, I ran gzcl programs a lot (UHF, JnT 2. Submit your next attempt immediately after you step off the platform. They do not move physically closer but they scrunch up my foot to form a better arch. perceptionist808 Enthusiast • 3 yr. 2. Fast twitch type 2 fibers have a greater growth potential than slow twitch. Developing the neuromuscular coordination of the lift. In the long run muscle mass is the most important factor for general strength, then you need sport specific practice to realise that strength potential in powerlifting, strongman, weightlifting, etc. March 18, 2016. 4 Days Out: Same as Day 5. 2: Powerlifting is fractious, and we don't have a single unifying body that covers the scope of events and permutations of the sport. Powerlifting accomplishments Training PRs Gym or diet related victories Best flexing photos Sweet new equipment purchases Gym dog or gym family photos Or really anything you felt good or happy about from the last week (or even further back in time, no one's gonna stop you). 300 wilks is a decent score, 350 is pretty damn good, and 400 is pretty much world class. I prefer to work over the course of months between light work and heavy work. Open Powerlifting DOTS Data, Graphed. They fall into the powerlifting trap and train like a power lifter which leads to results in higher SBD but they are. Treat it as such, and don't revolve your life around it. I cycled to the gym for 3 years straight with a 35min distance each way, meaning I spend 70min on my bike additionally to my normal powerlifting training. Light tricep extensions for 100+ reps superset with lateral raises and rear delts. ago memnok Australian Powerlifting Union de-affiliated from IPF powerlifting. This is a 2. Also do a search on r/bodybuilding . ago. x5 -> 505 lbs. I try to keep time between working sets low, (60-90 seconds for small movements, 2-5 minutes for bigger movements) but. Have your tailor hem the length and take in the waist. Now, with most 5x5 programs, they will have you start with an empty bar (olympic 45lb bar) and go up from there. Lifting heavy ass shit is also my favourite way to vent when distressed :)It started with a meeting on March 1, 1997 between the current US affiliate, the USPF, the organization then known as the American Drug-Free Powerlifting Association (ADFPA). Light hammer curls superset with front raises for 4-5 sets. Looks like Wilks may have got wind of the name ahead of time and has registered Powerlifting Union and World Powerlifting Union as business names of Powerlifting Australia as of December 29th last year ( he also registered International Powerlifting Federation as an Australian Business Name shortly after the (real) IPF removed PA as a. Do you mean you continued lifting weights? Weightlifting is considered the. It's my only choice for lifting. Injuries tend to take longer to completely heal. Drop non-barbell accessories @6 weeks out, Finish overreaching 3 weeks out. 5 hours as well. even if it does mean multiply takes a major hit at first. Powerlifts + pump work to fill in the gaps. I've now hit like a 540kg total in gym @ 77kg BW as I'm in off season. My own critiques would include the lack of proper SFR-management on different exercises relating to the same muscle/specificity category, e. Do some maximal work, some near maximal work, some submaximal work. Your strength levels land you in the top 1% of humanity. At 6'5" and 215lbs, I have a lean figure. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Never presented an issue while lifting though, it was only when I lifted that leg. This is using weights where technique looks solid through all reps. Pick your opening attempts. If Powerlifting is your main goal focus on that, but in the comp. , etc. Once you have weighed in, I strongly suggest having. 2K votes, 234 comments. Assisted to mean “with the help of the coach or/and with use of crutches, sticks/canes or wheelchair ”. Bench: 7x200 / 8x235. USAPL is a fully drug tested organisation and uses one type of barbell in competition whereas USPA do not drug test most competitions and use different barbells in each event. This is a relatively cheap hobby and quality gear lasts many years. Developing the neuromuscular coordination of the lift. 5?" This is particularly useful if you have a coach who gives you RPE-based training. 1: Olympic weightlifting is already an Olympic sport. Squat. Most popular Powerlifting abbreviations updated in November 2023. last night I found out how bad real knee wraps hurt. 2602040 members Go to weightroomMaking significant strength gains necessitates a surplus of calories and adequate protein intake - which is doubly important and difficult with that large amount of cardio. I believe it's mostly training though train hard and you'll see results. Suits were originally promoted for safety, and later people took advantage of it to get a higher total. Both blocks had bench press or a close variation each workout. I noticed that in the mornings a bad night of sleep could sack my lifts by 10-20%, while lifting after work gave me a 'grace period' which let me smooth out bad sleep with caffeine and food. You're training your body to lift, not necessarily handle complex requests like shooting and executing a takedown or kickboxing for 25 mins. I would define 'working hard' as 'doing something challenging for some period of time', so I understand what working hard as a runner, a boxer, a programmer, or a researcher is. There are two organizational categories for lifters in powerlifting; flights and groups. If I tried to do 8's with Low bar I know I'd be pretty beat up. Yes. entry fee and that's it. tl;dr only gym really worth going to apparently is a powerlifting gym, a bit intimidated by it. Meaning, a novice lifter is going to make more gains bringing his bench from 45lbs to 225lbs in 6 months of lifting than he would if he worked up to 135lbs. Meal 1 3 eggs 4 oz sausage 1 cup rice in beef broth or 12oz sweet potato 3oz nuts 4oz cranberry juice. But to just be big and strong?Powerlifting has age classes, starting in your 30s you'll likely never be competitive in the open age class. This is so true. I think Muscles and strength are cool <3. I watched a video of a dude rip 600 pounds off the floor like it was a warmup. Doing the. Saturday pre weigh in Shit n piss 82. Several reasons. T training already gives good strength gains but it gives good strength gains in that 8-10 rep range. Premium Powerups Explore Gaming. 5 Things Powerlifters Should Do. That makes it more interesting to watch imo. Powerlifting "physique" really just comes down to body fat. No point in over thinking things at this point. I can't find anything that explains what exactly that membership fee goes towards. That's not a sport suffering, that's a sport succeeding. 474K subscribers in the powerlifting community. There are a few programs on here. Someone with my proportions who is 5'5" would weigh 130lbs, since 215x ( (5x12 + 5)/ (6x12 + 5)) 3 = 130. I enjoyed the increase in lift frequency (squat on D1,D2,D3, bench on D1,D2,D3,D4) -- I was doing some form of main lift (or a paused lift, SSB, etc) on most days of the. Premium Powerups Explore Gaming. org. Powerlifting is about making progress across time with the 3 lifts. For someone who is thinking. If powerlifting is the pursuit of getting stronger, weight cuts and staying in a weight class are the antithesis of powerlifting, and people do it to win medals rather than actually get stronger. The record now is 300lbs higher than it was a decade ago. Aside from deadlifting and some assistance work there really isn't a whole lot of trap work being done. Better off, just ask the head ref why you were redlighted. How is any adult training on bench and not putting up more than 100 pounds a single time? Perhaps I just didn't know the disparity between male and female upper body. But if you change your routine, be it different volume, intensity, exercises or all three. This is a whole nother long story, but when the WPO was kicked out and basically folded, geared lifting, and powerlifting in. Back then suits didn't even exist yet, so that is why the IPF calls raw 'classic'. 3. PR: Personal Record. you can be in training for powerlifting or do powerlifting training and still not be a powerlifter (see: yt stars such as omar isuf). A subreddit for the sport of powerlifting. Rps doesn't have some so its roughly 85 dollars for a meet. 1arm3dScissor • 9 yr. And she is in the gym 6x a week at 6am grinding it out and working on improving her mobility and technique. A 22" with even a 12" foam ball would give you like 360 more or less; to make it 200 lbs, you would need like an 18" foam ball and then it would have such a thin outer layer of concrete that it would bust. Olympic weightlifters can easily break powerlifting squat records. I’ve since hit all-time PRs in all of my lifts so I guess I’m doing something right. As for deadlifts, Bryce really nailed the frequency and intensity. I'm referring to the membership fees. Know the rules. I tend to explain that I like lifting for the most weight possible. Reply. Eleiko Powerlifting Bar, $1,071 USD. Heavy, heavy partials does miracles to build tendon & ligament strength, bone density, and gives a great CNS overload response. 2. 5 million points). Powerlifting can be a great tool to help you feel empowered and find passion in a hobby, rather than participating in an exercise such as long-duration cardio, which for many, may feel more like a. If you're worried water loading won't be enough you can also cut back on your carbs 2 days out. Plyo is generally for power (rapid force development). powerlifting gyms arent in the highest of demand, so you might want to think about having it be strongman and weightlifting as well. Powerlifting Weightlifting Sports. I prefer my athletes to just do their starters for 2 sets a week before. ago. Treat it as building up your body, not breaking it down. Make going to the gym a priority like going to work or spending time with your family. There are many possibilities for set rep schemes with that layout. Taylor Atwood 18 pounds lighter in the weight class below, Drug tested and in the USAPL (2 hr weigh in, power bar for everything) has beaten Jamie's record total then. USA Powerlifting Raw/Unequipped Standards Raw/Unequipped lifting is defined in USA Powerlifting competition as using only the following gear and accessories as previously described above: (a) Non-supportive singlet (b) T-shirt (c) Briefs (d) Socks (e) Belt (f) Shoes (g) Wrist wraps (h) Single-ply neoprene knee sleeves without attaching and/or tightening. While data is fairly normal (see slide two) percentiles are given on slide three. Ahahaha same here man, always hated cardio but instantly fell in love with the bike. . Several reasons. Right now, the IPF hasnt done anything for us to support the larger. If you get better, you will get stronger. dc_1984 Enthusiast • 5 yr. Browse the list of 118 Powerlifting acronyms and abbreviations with their meanings and definitions. Basically any time the bar drops back down and then goes back up is considered a hitch. [deleted] • 9 mo. IPF Points are stupid and new Wilks is far too controversial to say the least. This is a 2. 16-20 weeks out I plan for a meet. The guys with the biggest totals have either a crazy ass squat or deadlift with the other lift still really strong, along with a bench press that is at least really strong (or crazy ass strong as well). No. The GZCL Method, widely popularized and shared on Reddit, has been highly regarded as one of the best frameworks designed for use by powerlifters,. Don't know shit about travelling or showing up to a meet or the stress that goes along with it. what they do is get you more coordinated at firing your fast twitch musculature. 3x20 leg press has been my one secret that trainers hate. I'm about 8 years into powerlifting at some level or another. The reason that powerlifting sucks is that the act of some incredibly strong guy struggling and then successfully squatting 1000lbs isn't really much more visually interesting than some weak guy struggling and then successfully squatting 300lbs. I took a few years off from specific focused strength training to do mma and more athletic things. And if you want to get a stronger squat, do more squats. Only thumbs-around grip is permitted on bench, no false or reverse grip. Meal 4 Whatever i want pretraining, 1400-2000 calories. ago. Love my bodybuilding brothers and sisters <3; I'll join you guys someday <3. In the sense that I'm 180 lbs, and was wondering if there are weight classes and if there are amounts of weight per weight class that are a standard. opened at 97%, second @ 103. stratosphere911 • 15 days ago. Now that you're looking at ridiculously long pants, find the smallest waist size that fits your thighs. Don't feel like you have to train with other people every single session. r/weightlifting. I made good progress on nsuns. It answers questions like "If I benched 315x3@7, what weight should I load to get 4@6. I live in a small town with one semi-decent gym. I don't think he's telling you to stop. ago. PoisonCHO • 1 yr. C. For example: Sohrab Mradi (187 lbs) Pause Squatting 682 lbs. Powerlifting is all about a 1 rep max whereas MMA isn't. ago. 6x National Champion, Zack McCarley, AMA Post Qs here. LWU Meaning 2. 3. Both sports take a long time to recover from (both require a lot of recovery time) meaning you will not be able to get in a lot of sessions per week in both sports so your strength will suffer or your BJJ technique will not progress as fast. My goals for the powerlifting meet are a 200kg squat, a 125kg bench, and a 250kg deadlift. Squat: 5x275 / 5x320. You must raise your work capacity each training cycle to continue progressing. I had a pinched nerve or something in my left hip a while a go that would occasionally trigger at random when I took weight off it. If you go by that definition, then Sheiko's beginner programs will not count as powerlifting novice programs as well As u/arceushero said, just milk it as much as you can and move on. 5=66. EMOM: every min on the min. There are 2 ways we can get stronger. I set mine up as a 4 day/week ULUL type thing. Your actual max changes on any given day, so that "70%" on paper likely isn't actually 70% on the day. Dosing too high for too long or too frequently c. Nobody at the meet is going to laugh at you or anything. Powerlifting is about lifting the most weight within the confines of the rules be in geared or raw. I am quite new in the game but have always been fascinated by the need to build size and gain strength at the same time because I mean, who wouldn't be. The camaraderie and support in those gyms will make you a better lifter much quicker. Members Online Feeling deadlifts in the spine, please helpGot into PL a couple of years later, and am going to do my first comp in August, just a couple of months before turning 35. It’s never too late!!!93% of the RPE10 weight (for a set of 10), think 93% of the weight for a 10 rep max. I'll start feeling the fatigue day-to-day near the end of a high volume block or deep in comp prep. Depression can obviously impact your overall health, motivation, and energy. Genetics is the most important factor in this sport (or any other sport for that matter). Powerlifting at its core is about improving yourself and making progress in a very easy-to-calculate way, so who cares what an "impressive" wilks is. Week 7: 4 x 4 (55% of 1-RM) Week 8: Deload (50% of 1-RM) Week 9: 4 x 3 (75% of 1-RM) Week 10: 3 x 2 (90% OF 1-RM) This is a basic program to allow you to progress quickly. For a beginner lifter, it is possible to add 50+ pounds to your squat by just honing technique because he's probably going to have poor technique. Powerlifting is a sport of lifting as much weight as possible within the rules, and thus arching is. Nothing you can't fix though. Stop powerlifting. Here are some of the templates I’ve ran: Nsuns 5 day row (wouldn’t recommend) Nsuns5 day (decent program, but not sustainable) Nsuns 4 day (not a bad program) gzclp (if you aren’t novice don’t run this one)Maybe a lot of us are training like them. Your gym will be almost empty, and what few people there are will be just as crazy as you. They are usually 29mm in diameter, though some bars are 28. If you combine a quality lifting program, with a quality diet, and 6-8 hours of sleep your overall quality of life will get better. 5. It blends the raw strength-building potential of powerlifting with the quest for visual enhancement that characterizes bodybuilding. A guy I know who went from powerlifting to circus said he had to quit powerlifting, because he "liked having a neck. · Ed Coan had four of the deadlift records. The threshold is not clear. Aside from all the obvious health benefits (and health risks), almost all of my friends are from my gym or the greater. ago. I think it depends on a lot of factors like your overall mobility, flexibility and coordination which don’t come into play nearly as much in powerlifting. Bench press is my favorite. This may vary from federation to federation, but some. Get pants with the longest inseam possible. When I started out, I was doing a bodybuilding programme, but I quickly realised that I found more satisfaction in watching the amount of weight in my lifts rise. As im sure everyones noticed, powerliftes have some mean ass legs. Love my bodybuilding brothers and sisters <3; I'll join you guys someday <3. What does LWU mean as an abbreviation? 13 popular meanings of LWU abbreviation: 30 Categories. 20. Competition numbers: Your Squat is better or equal than 42%. Practice lifts with commands. A goal with a deadline is a goal you will work harder towards achieving. Have set 13 State records (only two are still standing) and been to Nationals twice. Since his height increases by a factor of 2, his weight will scale up by a factor of 8, since 2 3 = 8, and he'll end up weighing 800lbs. Creatine (more specifically creatine-phosphate) is basically a storage molecule for phosphate in your muscle cells. Here's from an updated SR on the topic: "Where significant sex differences were observed, these exceptions suggested that female lifters had significantly lower overall injury rates (1. I noticed that I am completely tight in my muscles after 5 years of only Powerlifting especially in the hip area as well as the ankles meaning that my "snatch" looks really awkward also because of the tightness created in the shoulders. Youd be looking at the 181 weight class. It's such a niche thing, but it seemed so appropriate to me. All World Records must be tested. 5mm or, more rarely, 28mm. Does anyone know what "LWU" means? I've been seeing people caption their bench press videos with "LWU -insert weight-", like "LWU 385x2" Anyone know. So stick to that 1k total goal, and try to hit it before the end of the year (just an example, though I am sure you can do it). The only problem is if your powerlifting and competing you will have somewhat lacklustre cardio. poler_bear • 8 yr. Also, don't try and fight about your lifts with video. What does LW Stand For in Internet Slang, Chat Texting & Subculture ?. Powerlifting -. 2. I wanted new knee wraps, and thought I was ready for something more robust than the eliteFTS normal 2m wraps I was using. I'm also early 30's, if you're a decade younger this won't apply the same. I've noticed that squats are the only exercise that one can do. Reposition hands closer and squeeze traps, rhomboids, and shoulders. 3. I always tell new comers to powerlifting, that it is all about the weight, and the time it takes to make it. Powerlifting is a sport where you try to lift the most weight possible, for just a single rep. 2. Commit to a meet. From there, they recover and are ready for the meet. You should watch the video Garret posted. Bench: 35-55% bar weight with doubled mini for 10-20 sets of 3-5. It limits the time frame to get your calories in, while still letting you eat a large, satisfying meal. I'm 46 years old now, started powerlifting when i was 42. 20. If you go by that definition, then Sheiko's beginner programs will not count as powerlifting novice programs as well As u/arceushero said, just milk it as much as you can and move on. Your mind doesn't like the idea that you're improving yourself - it implies your current self isn't up to par. There are many similarities and differences between the two federations. It's about 20g of vanilla protein, 5g of orange-flavored metamucil, 30g of an unflavored complex carb powder, and a tiny bit of Tang for taste - I add 5g of creatine and a pinch of caffeine poweder, and voila! An orange-creamsicle-tasting caffeinated shake with carbs and protein that may very well be from hell. It is extremely solid layered leather. I think that’s why powerlifting is so fun. The two most popular (and mostly the same) intro powerlifting programs are Starting Strength and 5x5 stronglifts. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. On average, female:male PL records lags behind WL female:male by 10%. Intermittent fasting is a great way to drop body fat when coupled with heavy lifting (at least for me, everyone's different, YMMV, etc) Next week I'm going to be starting a 16/8 fast/feed protocol while changing gears to offseason for a while. 0, etc. 1. Kind of like knee sleeves, but way more extreme. But looking at it from a purely raw powerlifting improvement perspective, here is what I do not agree with. 5 kg or 545 pounds. Very Strong. 18 votes, 53 comments. Rogue Ohio Power Bar (Click to visit Rogue Fitness) Rogue Fitness (USA) Ohio Power Bar (Black Zinc), $325 USD. In person coaching is definitely worth it. To me, strength is the limit of what you can move/lift, while power is how explosive you can be while applying your strength. 490K subscribers in the powerlifting community. 8. Trained with a monolift and competed with a walkout and wasn't as ready as I should have been. Heavy, heavy partials does miracles to build tendon & ligament strength, bone density, and gives a great CNS overload response. We will be inviting all ages in the raw and equipped divisions, full power and bench only. x4 Deadlifts: 535 lbs. Here is a guide to help you remember some of the popular acronyms that we use in CrossFit. Some of the east coast meet directors are salvaging the meets/planning new ones to help get lifters on the platform, and the Emrich's (South Carolina) and Spohrers (North Carolina) are working with Steve to make North Americans happen, hopefully it does so lifters' training doesn't go to waste! 11. Next week will mark my 1 year anniversary of learning how to lift, and I’ve been reflecting on my progress. The IPF are currently submitting and voting on serious provisions to change the bench press rules. Powerlifting for competition means generally lifting heavy, but you don't have to. You get more work done (3x a week frequency) without spending every waking day in the gym. The relevant constraints for these internal forces are the rate of bond formation and release, which have nonzero time constants. Don't listen to the people who say you should get even heavier. No structured training on the bike at the current time. Generally break up training into 4-6 weeks of volume, 6-8 weeks of strength building, and 6 weeks of peaking. Here’s how to interpret the IPF Score: A score of 500 means that for a given body weight your total is at the average, 50% will be higher, 50% lower**. 3 vs 2. Vary the rep schemes and exercises, number of rest days per week, amount of training done while fatigued vs fresh, etc. You have to train your metabolism back up over say 6 weeks. . I see a lot of contridicting writing about eating and powerlifting. You probably have an 18" mold. In a nutshell. g. The term "Functional Strength" is basically a buzzword. Female 69 (Tested Raw) class. for weightlifting you could have 2 or 3 simple platforms and some good bars with some colored plates, and some boxesMeaning; LWU: Literatur in Wissenschaft und Unterricht (German: Literature in Science and Teaching) LWU: Local Water Utility (Local Government and Shires Associations; New South Wales, Australia) LWU: Lithuanian Workers' Union (trade union) LWU: Land Warfare University: LWU: Longwood University (Farmville, VA) LWU: Logical Work UnitPowerlifting and Realistic Expectations. Inzer isn't super fast to get them to you, especially if you get a non-black color, but I've used my 10mm Forever belt from them 3-4x per week since 2013 and it's still in amazing shape. 3. ago. 3: Drug use is absolutely rampant, and cheating is rarely caught or punished. Off and. An additional day might be too much, especially if you're training DLs more than once a week. for strongman you could add a log, a yoke, some farmers handles, and maybe an atlas stone or two. But, when you’re not doing this program, feel free to use varying rep ranges if you feel you can handle it. Even 20 pounds for 20 minutes is beneficial imo. Rome148 • 5 yr. The biggest downside to both sports is that they focus heavily on a singular aspect of fitness. IPF and IPF-associated federations also calculates a Wilks coefficient for your lifts, so they can make a comparison between lifters in different weight classes. Any decent powerlifting program will have some sort of muscle building/hypertrophy/higher volume phase. Totally shilling my video here in a way, I suppose. There's different ways to move that weight, like bench, but you get 3 chances to lift as much as you can. In your case, this may not work. That these exercises are the ones that will make climbing stairs easier, carrying loads easier, etc. Whats up guys, I would love to type up an extensive introduction about myself but the truth is I am very busy today. Premium Explore Gaming. • For the purpose of fairness across timezones this thread works on a 20hr cycle and as such may sometimes appear twice on the same day. [deleted] • 9 yr. ago. sit ups, lying leg raises, front and side planks, hanging leg raises, ab wheel, leg raise throws, stability ball situps, medicine ball sit up to throw, medicine ball leg raise, dumbbell side bends, crunches, medicine ball side throws to a partner, rainbows, russian twist, hanging windshield wipers, bicycles, scissor kicks, side plank raises, sit up with cross punch to. 5 kg PR over my gym best and a 10 kg PR over my meet best. Extremely Strong - You will be one of the top lifters at most local, natural powerlifting meets. The plan is to eat and sleep a lot as well, I already eat a ton anyway.