Gloucestershire Powerlifting

ATHLETE RECAP

What a day!

127.5kg Squat PB
82.5kg Bench
152.5kg Deadlift PB

We’re calling this one The Level Up.

Glenn has made massive progress this year, and this meet was a reflection of all his hard work. Back in February, he squatted 112.5kg, benched 80kg, and deadlifted 130kg. Fast forward to now, and he’s smashing a 127.5kg squat (7.5kg PB), hitting 82.5kg on bench, and pulling a huge 152.5kg deadlift (2.5kg PB) – a 22.5kg improvement on his total!

It wasn’t a perfect day, but Glenn showed grit, determination, and just how much growth he’s had in under a year. With his best bench this year at 87.5kg and consistent progress in all lifts, it’s clear there’s so much more to come.

Big milestones, even bigger potential – this is just the beginning for Glenn! 🔥

✨COAN DEADLIFT✨

Why does breakdown occur if we do multiple reps across multiple sets?

More often than not it’s down to the inability to create the same “criteria” as the first rep due to acute fatigue build up / lack of coordination. This in-set fatigue often leads to mistakes such as wrong hip height, poor bracing, tension lose etc.

What can we do to help tackle the issues above?

Allow our bodies to figure out where it feels strongest at the bottom by creating a very small tempo on the eccentric.

Very much like the glass floor for the sumo, this will allow you to

- Hinge/load into the position your body wants to be in CONSISTENTLY.

- By holding the tension at the bottom you don’t have to worry about trying to reset your position after each rep. Simply come down, hold the tension, then push the floor hard like a leg press.

DM to enquire about coaching

SAFETY SQUAT BAR 😎

I know, the bar of nightmares 🥲 But…I think this is a very underrated piece of kit!

Here are two reasons as to why I may program it ✅

1) One of the biggest benefits of the SSB is that it takes out the limitation of shoulder mobility, which allows an athlete to wedge into a more “natural” position which has minimal detriment to the shoulders.
This change in position (Maybe after a long prep) can allow an athlete to train just as hard, while allowing the shoulders to recover to eventually get back under a barbell.

2) With its bias of loading towards the front of the body the ssb is a great tool to teach someone to maintain “ neutrality” within the squat. If you find you fall forward/cave/chest fall the ssb will “punish” you for doing so, forcing you to fight against that pull down feeling. We can then transfer the ability/positions into the regular competition squat.

We often see athletes program the SSB within their off-season training, but i’d actually push to say it can be a huge benefit to program in-season as well, if demand calls for it!

DM for coaching enquires 🤝
Visit our website
www.gloucestershirepowerlifting.com

💥⏸️Pause deadlifts⏸️💥

If you’re a powerlifter then you would’ve come across a pause deadlift, whether it be within your program or you saw some influencer post their variation of “pause” deadlifts 👀

They are highly rated for a reason, here are a couple of examples (I had to limit the list) 👇

- Creates patience in the initial setup.

Pausing forces athletes to slow the setup and wedge down so that they’re leveraging into more optimal “starting” position. It also develops better bracing mechanics (If you don’t brace, you’re going to feel it 🤷🏻‍♂️)

- Helps to break the movement into legdrive to hip extension.

Pauses bring awareness of legpressing into the floor for the first half of the movement and then once the bar comes slightly past the knees extending the hips through. Think of the deadlift as a push rather than a pull.

- Helps build fundamentals setup & positional cues.

Due to the nature of slowing down the movement while keeping high specificity it gives an opportunity to implement & build awareness of cues.

- Helps develop lockout strength.

Yes, lockout can be linked to weak areas of the posterior chain BUT more often than not lockout is highly dictated by starting position.

And lastly, the sheer confidence boost you’d get from developing the pause deadlift is unmatched imo. I guarantee if you can develop to the point to where you’re pausing close to your 1rm regular deadlift then that’s only going to have a positive impact on your subsequent training cycles.

But please, pause with intent. If it doesn’t really look like a pause….. Then it’s not a pause 😉 On the flip side, anything above 2 count would lead to diminishing returns 🤷🏻‍♂️

Educate | Encourage | Develop
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We stand by these principles with our athletes.

We educate our athletes so they have a better understanding of what they’re doing and what they’re trying to accomplish

We encourage & support our athletes because we know how hard it is to go at it by yourself!

We not only develop an individuals strength, we help them to develop the necessary tools to be able to walk into any gym with the confidence to lift. Our aim is to make lifting accessible to all, be it in our club or external!
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Want to give it a try? Pop on down to have a chat 💪

Love our class community!!
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✨Last minute changes✨
This is exciting!!!
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Flights for our Easter Development Competition 🔥🔥
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A note to all athletes competing

There will be more info coming your way via Email very soon, so keep an eye out!

Any questions please feel free to drop us a message

As always, help on the day would be greatly appreciated so if you’d like to support us in running this event please drop us a message 👍

This is exciting!!!
-
Flights for our Easter Development Competition 🔥🔥
-
A note to all athletes competing

There will be more info coming your way via Email very soon, so keep an eye out!

Any questions please feel free to drop us a message

As always, help on the day would be greatly appreciated so if you’d like to support us in running this event please drop us a message 👍

✨Easter Development Competition✨
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Entries open 01/02/2023 and closes on 22/02/2023 or whenever capacity is reached

32 Spaces available

This competition is open to all British powerlifting athletes that have never participated in a British powerlifting sanctioned competition or have never placed in the top 3 in a competition.
- Raw Only -

Entry fees
Sub Junior Development - £20
Junior Development - £25
Senior development - £45

A valid 2023 membership is required to compete at this event

Our Aim

Unlike standard competitions we will be dedicating more time to explain how competitions typically run, go over competition rules, give advice on flight
timings and when you should warm up for your attempts etc.

Our aim is that you walk away with a better understand of competitions, all while having fun and securing yourself a total

Entries now live
Follow the link in our bio to sign up

We are constantly working to improve the quality of our classes and what we can offer as a powerlifting club so we thought “What defines a powerlifting club?”
Yes you’re right, COMMUNITY! But we’ve already got an awesome bunch of members so we settled for the next best thing… A new combo rack and power bar!!
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Open for all powerlifting members to use, as well as any powerlifters who want to pop in and train on some fantastic equipment within a great facility!
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Lots of things coming for 2023 so keep an eye out 💪

Time to get the teams goals written up this week 🔥
Quarterly goals setting us up for end of year success 💪

Group classes adjusted timetable for 2023 🔥
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With 2023 around the corner we wanted to make a slight change to our schedule and structure so we could offer more to you guys!
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Our monday and friday classes will heavily focus on the squat, benchpress and deadlift while our wednesday sessions will focus on movements away from the SBD.
This way you will be able to tick every box to increase your strength, build confidence and work on areas you wouldn’t be able to work on during the SBD days 🔥
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Monday - 20:00 - 21:30

Wednesday - 20:00 - 21:15

Friday - 19:00 - 20:30

Gloucestershire Powerlifting is now on WhatsApp.

The amazing aspect of powerlifting is that it can be adapted for absolutely anyone;

- Someone who has never touched a barbell and wants to learn how to move and load into the fundamental movement patterns (squat, hinge, horizontal and vertical push). Age is but a number 💪

- An experienced lifter who wants to boost their numbers through smart, progressive programming and coaching.

- Those with an extensive injury history who need a sport that’s easily regressed and progressed dependent on their current rehabilitation.

- Those who simply want to build a general base of strength and stability for everyday tasks.

Our classes are designed for anyone seeking to improve their lifting technique, increase their fundamentals strength, develop confidence to step into any gym regardless of age, gender and/or prior lifting history. Also, we understand competing isn’t for everyone. This is absolutely fine! We will never push competing onto any of our lifters unless you did want to compete in the near future 💪

If you’re interested, please drop us a message for a free trial session within one of our evening classes

www.gloucestershirepowerlifting.com

Email : [email protected]

Powerlifting is primarily designed to build and express the maximum strength of the big three fundamental movements: Squat, Bench Press & Deadlift, within a competition.

However, the amazing aspect of powerlifting is that it can be adapted for absolutely anyone;

- Individuals who has never touched a barbell and wants to learn how to Squat, Benchpress and Deadlift within a controlled environment.
- An experienced lifter who wants to boost their numbers through smart, progressive programming.
- Those with an extensive injury history who need a sport that’s easily regressed and progressed dependent on their current rehabilitation.
- Those who simply want to build a general base of strength and stability for everyday tasks.

Drop us a message if you’d like a free session on us 🔥