What are some things you guys have learned from experience, or elsewise that have kept you injury free, or is good for an easy few pounds on your lifts. Here is mine:
-A frozen pizza is ~1000 calories and 60+ grams of protein. eat it frequently. I ate a whole pizza every day all summer.
-bottom partial DB overheads, greatly improved my strength off my chest. Straining against the bell even when you stall out in how high you take that rep is what did it IMO.
-1 board presses for shoulder health. I do my board pressing paused on the boards. Ordinarilly this would absolutely destroy my shoulders with a regular flat bench (tendonitis acting up?). But I’ve never had as bad of DOMS in my pressing muscles. Front delts and upper pecs especially. Any barbell bench pressing I do for assistance will be with boards.
-chains. You are limited in the weight you can use by the bottom portion of the lift in many excercizes. Use chains to make the whole lift difficult, and to mimic the strength curve while using gear.
machine work for powerlifters. My elbows hurt like a MFer, so I dropped dumbell rear delt flys for machine rear delt flys. wala, elbows feel better even though they aren’t fully recovered. I sometimes do RE work in the smith too. Fact is even though powerlifting isn’t about being huge. Gaining weight will make your total bigger. Hypertrophy work is great.
slow reps for powerlifters: same idea, injury rehab.
(thanks to whoever pmed me this, I really appreciate it)