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As dry says generally crossfit shoes are designed with this kind of thing in mind.

I'd say that chuck taylors or vans old skool are fine too. I prefer a heel when squatting now, but used to do all of my lifts in chucks, usually bought from tk maxxx for less than £20. No cushioning for the running side but that's not that big of an issue imo, esp for shorter distances.

good we can sprint away together when we hear bigfoot.

I'd love to ride offroad at night but an enduring yet illogical fear of cryptids and aliens prevents me... can't shred the gnar when im scared a chupacabra will run into my wheel.

ah cheers. for now I've just made another tab on my spreadsheet. marginally more faff than my previous system but probably worth it.

some kind of personalised lifting app is the only time I've ever felt like my abilities as a developer would actually be useful to me (outside of having a job) and yet i'm too lazy to do it.

I have 4-5 main exercises that are properly tracked in a spreadsheet (S/B/D/OHP/pull up), and then for my accessories (usually 1-2 main exercises and 3-5 accessory exercises a session) I text message myself the sets/reps/weight. I need a better system.

GZCLP is on the boostcamp app now, so if anyone wants an easy way to do it without faffing with spreadsheets then it's worth giving a go.

The arch or the wide leg position?
Leg position is just whatever is best / most comfortable for the lifter to use leg drive to aid in the lift - trying to push yourself horizontally across the bench.

Arch is a combination of creating more overall tension in the body, putting the shoulder in a safer position, and reducing range of motion.

There is an argument in powerlifting atm for changing the rules around benching, not so much because of the arch, but the combination of the arch and the grip width rule meaning people can do a huge arch, and a massively wide grip for their stature, and have almost no range of motion. If their grip width had to be relevant to their stature, rather than the same for everyone, we wouldn't see these 0 ROM benches.

Honestly, not a bad point. I'm kinda scared but maybe that's a good thing. Excuse to wear a singlet too.

Just looked - oh wow the london powerlifting division website is very bad.

I absolutely love pushing a 1rm, but there's a difference between doing heavy PR singles and true 1rm attempts, and the injury risk in a true 1rm attempt is higher than a true 3rm or 5rm test, which are also good tests of strength.

However, if it's important to you, either for personal enjoyment, or because you are competing in a strength sport, all power to you (and me, I will probably do a peaking program and do some kind of mock meet around March).

I've heard this kind of thing a few times from people! Does it happen no matter low bar / high bar / front squat? Do you do any lower back specific stuff like good mornings?

Annoying about the finger. I keep envisioning some kind of captain hook type deadlift set up but don't think it's realistic.

I think BW% is a good way to go, especially since it allows you to keep things in check a bit if you're gaining or losing weight (e.g. I have stacked on aforementioned reasonable amount of chonk, and even though my numbers aren't objectively good, the amount I am moving in every lift is better in terms of BW% than it was before. Pull ups are a lot harder at 115kg than they are at 80kg tho). And I'd like to cut back to 105 next year, so even if my lifts go down a bit I can keep them in check a bit with BW%.

wilks is great, but a lot of people don't (and IMO, unless it's important to you, shouldn't) test their 1rm so it becomes irrelevant. Estimated 1rm is acceptable but all of my estimated 1rms are lower than my actual ones because mentally I can try very hard for 1 rep, but for more than 3 I find it hard to properly dig in.

I used to get somewhat obsessive over EXRX / strengthlevel standards and where I fell on those and blah, but now I just try to get stronger than I used to be. I don't think I'm genetically gifted for strength sports so I'll always lag behind, but I'll never lag behind me not lifting weights.

This was my goal this year (with a 1 plate OHP though I never do singles of OHP really). Surpassed squat and DL, still not there on the bench (in fairness it is the lift I have the least practice with, and the least carryover from other stuff I've done in the past). Got a 95kg bench single a while ago, still gunning for 100 by year end tho. I'm gonna be in america over xmas/ny tho so if I hit these it will be in freedom units so who knows.

Have put on enough chonk that these are not great in terms of BW ratio tho, 100 won't even be 90% BW now.

Played the new kill team on tabletop simulator last night, i enjoyed it, feels like a good system and once you're both comfortable with your rules should be quite quick. I've got the octarius box and will be teaching it to some friends too.

Had an irl game of 40k last Sunday too, some quite fun moments including those pictured:

• my malignant plaguecaster getting charged by a unit of squighog boyz, and not only surviving melee, but killing the whole unit too
  
• this lone plague marine, surrounded by beast snagga boyz who managed to survive til the end of the game, just eating all of the attacks (just after having killed the opposing player's warlord)
  

I'd say main thing you're missing is a hip hinge movement, so definitely worth adding that deadlift in. If you're doing full body exercises 4 days in a row fatigue is always going to compromise your performance in those sets a bit so don't worry too much about your deadlift impacting your squat.

I would mix this up by varying rep range, on squat/bench day 1 do heavier, lower volume on one exercise, and lighter, higher volume on the other, then swap them the next time you have squat/bench. apply same concept to other days. so then you can do your deadlifts the day before your volume squat day.

Other benefit of this is higher volume / lighter weight sets require less rest, could even superset them with a different movements.

No significant DOMS for me with once a week. Only time recently I've had any non-insignificant soreness after squats was when I pushed up for a heavy set of 5 after my AMRAP set, and then continued with my 3 sets of 8 back off sets as well, but that feels deserved.

Cheers! Appreciate it. The game of 40k you have there looks great - table you're playing on looks very good.

Good luck. I've suffered from a few pulley injuries before and they are no fun, sounds like what you've got going on is a lot worse though. Has it eased up at all since the day you did it?

If you feel like you can squeeze more out of an LP program then I highly recommend GZCLP - it has what you mention of working at higher and lower rep ranges (which works well for me as well). Due to starting and stopping barbell strength training a few times I've run starting strength, stronglifts, and GZCLP and the latter is definitely my favourite.

As the weight gets heavier, squatting every day, especially close to your max in a low-ish rep range will become hard to recover from. I squat once a week and see good progress. From looking at Juggernaut it seems like a decent program and you could just run it straight up.

I hesitate to make too many modifications to programming, unless they're made to be moved around a bit. If you run Juggernaut just run it as is for a couple months, if you feel like you need more volume (particularly on the squat) then look for another program.

Good shout on the gym group. 2 power racks w/ lifting platforms, 2 squat/bench racks and 2 bench set ups plus all the Normal Gym Stuff.

I'm also in the market for a telescopic seatpost, since they seem hard to get ahold of at the moment, and I have been forced to admit to myself that extended is not enough. obvs first refusal to @apollo if they desire it.

First gym I ever went to was the leytonstone better, it was definitely adequate especially going in off peak times.
The gym group has a deal on ATM where first month was only a fiver more than a day pass so gave that a go and we'll see. From looking at photos of the centre they have what I'm after.
I'm just spoiled, I used to lift at the gym at Queen Mary which has amazing equipment, but I think they have powerlifting and/or olympic lifting team so it makes sense.
Thanks for suggestions all.

Yeah I've ummed an ahed about that one, but good shout, I'll get a day pass and check it out.

Anyone know of a decent gym within ~30 min ride of walthamstow? feel like I'm done with lifting at the climbing centre since they have such a small amount of equipment. Main desires are multiple squat racks / deadlift platforms, and ideally benches with safeties.

You're doing touch and go deadlifts, especially when dialing in form (as pit said) it's better to let the bar come to a complete stop on the floor, set up, and pull. This will help with how you're losing a bit of tightness in your upper back as well, since you will have to set up again and can really create a lot of tension.

When you're starting your first rep you can hear a bit of a clicking noise. This indicates that you are not "pulling the slack out of the bar". There are lots of ways to coach this but I think the general "the bar should feel heavy in your hands" before you initiate the pull is a good start. This weight doesn't look heavy for you, so I would expect the weights to leave the floor a small amount during the set up of the lift before you initiate the lift. This is shown and discussed in this video: https://www.youtube.com/watch?v=WP0IFHkkRZ0

I have one of these https://www.amazon.co.uk/Blackroll-mini-fascia-roller-self-massage/dp/B085DQBW11 that I used on my forearms when I was climbing a lot more than I am now and it's great (recommended by Cristiano Costa when I went to him with a finger injury). I have considered an armaid multiple times in the past but couldn't really justify the price to myself.