• lc-bench209

    Lodrina Just Killed It Again:
    Here are the details from Lo-

    In May I competed at the USAPL Men’s and Women’s National Championships in Aurora, CO.

    I had a 386lb squat, 209lb bench, and 386lb deadlift for a 981lb total. This was good for fourth place in the 57kg class and a huge single ply PR.

    For this event I joined 9 other lifters from Massachusetts in the combined (various classes and divisions) team competition where we took second place and was part of a women’s open team that took second place. It was a great experience lifting for a team score in addition to my individual placing.

    To lift at a national meet with over 200 equipped powerlifters was really unique. This was without a doubt the hardest meet I’ve prepared for and with close competition in the individual and team scores, one of the most competitive. Looking forward, I don’t have my next meet picked out but am currently training to improve on my equipped total.

    Zach just gave me this great submission, it’s pretty insightful. I am sure you will get something out of it.
    Check it out below:
    The “Sunk-Cost Fallacy” and How It Pertains to Powerlifting

    In business and finance there is an interesting, commonly occurring little logical fallacy called the “Sunk-Cost Fallacy.” The fallacy occurs when one invests anything—time, money, effort, etcetera—into something else and continues to do so simply because they do not wish to waste their initial investment. Often times, if things begin to sour, this means people lose significantly more in the end than just their initial investment. It’s a conflict of short-term vs. long-term rewards, and you have to ask yourself: “Is it more important that I don’t lose what I just invested and risk further damage, or should I just cut my losses now and start over somewhere else?” You may already know where I’m going with this in regards to powerlifting.

    Powerlifting, of late, has seen a massive influx of young, healthy athletes, myself included. Virtual blank slates with seemingly limitless potential for progress and a desire to be the best powerlifters possible in the shortest possible period of time. Many run poorly designed or dangerous programs, or throw hundreds of dollars a month at coaches who don’t necessarily have the same goals as the athlete. Now, before you start thinking that I’m saying all of the programs out there are bad and that coaches aren’t worth your investment, that’s not the point I’m trying to make. Programs and coaches are alike in that what works for one person may not work for another. It’s the athlete’s job to figure out what works for them and stick with it.

    And now we come full circle; back to the sunk-cost fallacy. Sometimes you’ll start a program and find four or five weeks in that you just don’t like the way it feels. Sometimes, you’ll start working with a coach and find that their method isn’t working for you. When you reach this point, it’s important to realize—especially if you’re a young, fresh-out-of-the-gate athlete like myself—that sometimes it’s better to just stop what you’re doing, take a few steps back, and head in a different direction. Just because you’ve invested a few weeks of training into a program or a few hundred dollars into a specific coach does not mean you have to stick with that decision forever.

    In the past month or two I’ve had to deal with this a good few times. I started pulling hook grip, then made the switch to sumo, and after about 5 weeks, realized it was killing my hips and my squat. I was spending a lot of money on coaching as well, stretching back before the beginning of my sponsorship, and both could no longer afford it and had some doubts as to its efficacy. I widened my hand positioning on my low bar squat to get the bar lower on my back. I widened my bench grip and increased my arch. Of all of these changes, the only ones I decided to keep were hook grip and the adjustments to my bench. I found myself floundering with the others and decided to drop them.

    Ultimately, powerlifting is about longevity. How long can you train consistently without getting hurt? How long can you train consistently without running yourself into the ground? How long can you continue to progress before you start to regress? How many times can you pick yourself up after a bad meet, or training block, and start over? The longer you can continue to do all of these, the better of a powerlifter you will become.

    I look around and see my competition getting stronger every day. I see guys putting a hundred pounds on their totals in a matter of months, and I get jealous. It fuels this little burning flame inside of me telling me to work harder, to push myself harder. It’s great for motivation, to a point. But what I need to tell myself, and you should practice telling yourself as well, is that everyone progresses at a different pace. You have time. All the time in the world.

    Try new things. If they don’t work, discard them. Switch your stance up a little bit, play around with your technique. If something hurts, take the time to heal. If you work hard and, more importantly, smart, you will reach your goals. You can’t do those though, if you get so caught up in one specific aspect of your short-term training that you lose sight of the long-term. But please, don’t allow yourself to fall victim to the sunk-cost fallacy. Don’t let yourself think that because you’ve already put the time and effort into doing something one way that you need to force yourself to continue, even if it doesn’t work.

    Now, in that vein, my training the past two months has been a little disjointed. So this sampling is just going to be a few specific, random days from the past month that I can remember.

    Day One:
    Beltless Competition Squat: 5×2 @ 405lbs, 1×6 @ 405lbs
    Competition Bench: 15×2 @ 285lbs
    Beltless Competition Squat: 4×2 @ 365lbs
    Band Pushdowns: 1×100 w/ Mini Band

    Day Two:
    Speed Sumo Deadlift: 5×2 @ 455lbs (this was supposed to be a 15×2 but my hamstring began to hurt so I rescheduled the day to Sunday)
    Dumbbell Bench: 4×6
    Pullups: 4xAMRAP
    Barbell Rows: 4×12

    Day Three:
    Competition Bench: 3×5 @ 275lbs, 1×4 @ 275lbs, 1×5 @ 265lbs
    Beltless SSB Box Squat: worked up to a top set of 3 @ 440lbs, then 3×3 @ 390lbs
    3s Pause Bench w/ Cambered Bar: worked up to 1×7 @ 225lbs, then 4×5 @ 205lbs

    Day Four:
    Competition Squat: 15×2 @ 365lbs
    Front Squat: 5×7 @ 225lbs

    Smashleysmashley backsmashley snatch
    TPS Sponsored Lifter Ashley “Smashley” Svendbye is a multi-sport lifter who crushes Olympic Weightlifting, Powerlifting and Strongman just got some pretty cool press.
    Check it out here.

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