Powerlifting Training Log | Mini Deload Week

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Week 5 day 1 of this series documenting my powerlifting training for 9 weeks up to a competition. Today was squats and bench press and then some accessories for quads and upper body.
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[@drip369]

I don't know if I have said this before but I really love your setup

[@HadynWiseman]

Thanks man, I will do a whole gym tour and how much it cost at some point

[@drip369]

@@HadynWiseman that Eleiko rack being used for benching is simply brilliant

[@josephparkes6412]

I think Bromley has a video about the applicability of OHP to sport. It’s pushing an external object with your feet on the ground, using your upper back at a platform versus a bench.

[@SG-gc3kq]

Love this serie!

[@SplashFireFilms]

inspiring. love these logs

[@HadynWiseman]

Thanks a lot

[@lex494]

looking massive already

[@HadynWiseman]

Thanks, bulk is going well

[@Fabbe7]

For the front raises. You can just use the rope with both your hands and then stand facing away from the cable station and pull the cable between your legs

[@HadynWiseman]

Could give it a go, think I still prefer dumbbells though overall

[@Raj_Theron]

The drill that you suggested for planche actually works, It's called Zanetti press.

[@HadynWiseman]

Sick, I thought it worked in my head. I'm gonna look it up. Thanks

[@drip369]

I do pseudo planche pushups on 3 fingers, but never heard of that lying variation! Must try!

[@TheCoadyp]

Try your front raises facing away from the cable stack. It will make a huge difference to maintain tension throughout

[@HadynWiseman]

Nice one I will try that next time

[@dombonacini4541]

I wondered how long your sessions took Hadyn I know you said before in your older videos 3 hours slogging. Some commitment Man. 🥵👏

[@HadynWiseman]

These ones are around 1.5 to 2 hours so not so bad

[@Guitarmuse1]

Military Press, the real oldschool powerlifting movement

[@HadynWiseman]

Yeah man. If they had it now powerlifting meets would take so long

[@benjaminwetscher9614]

🔥

[@amerbdour1599]

Squat form looks solid🔥

[@HadynWiseman]

Thanks, I do prefer the look of high bar tbh

[@amerbdour1599]

Same as you.. I find the high bar more natural than low bar👌

[@ErikMata]

🤝

[@Schereten12]

If i can leave an advice, which helped me a lot to build triceps, try to do the variation from 4:27 with the cables comming from the floor, if you get what i mean. The stretch is insane which gives you way more gains.

[@HadynWiseman]

Oh nice, I will give that one a go. This is the first time I've done it in ages and the pump was insane already.

[@jamespenston1122]

Great vodeo, how come you train at home? Looks like a great set up

[@HadynWiseman]

Many benefits for me. Main one being I work sometimes extreme house so cutting out travel and waiting for machines is huge. I often wouldn't be able to train at all if I didn't have stuff at home. I still use the normally gym half the time

[@ckalas]

what is that attachment for belt squats you use?

[@HadynWiseman]

It's old from Etsy I think. Coahulla iron. I remember it was a couple welding them at home haha

[@johnbadger6471]

Probably a dumb question, but what's the point of training the triceps more when that 1 head of the tricep is naturally neglected by powerlifting? If it's neglected, then isn't it a waste of energy to train because it doesn't contribute much?

[@edhaselden581]

guess its just sensible to not have any imbalances in your muscles for injury prevention reasons

[@drip369]

All three heads Flex when you lock out a bench press and the long head also gets extra contraction in working with the lats in a deadlift but you always always always want to train any weakness which includes the medial head of the triceps that people tend to slack on

[@johnbadger6471]

@@drip369 kind of makes sense, but I wouldn’t specifically train my little toe or other things which aren’t used in powerlifting, but obviously accessories are useful because everyone does them - I’m just trying to work out what the difference is. Is it that the accessory muscles still contribute to the lift but never get enough training to strengthen them from the lifts themselves, but if they were stronger would take some work off the main muscles? This still feels weird instead of just spending more effort training the main muscles

[@HadynWiseman]

You could get away with not training it but I like to be well rounded, I do a lot of other things like gymnastics and don't want to be so specialised that all I'm good for is 3 movements.

[@drip369]

@@johnbadger6471 well you should train your feet in general just for overall health as well as increased Force production through the fee

[@anthonytaylor8342]

What are the barbells you have?

[@HadynWiseman]

Rogue deadlift bar. Cerberus squat bar, Cerberus power bar, rogue ssb, then a ladies Olympic bar for the wife