The Power of Crew Training at Free State
When it comes to excelling in the sport of powerlifting, having a dedicated training crew is invaluable. At Free State Barbell Club (FSBB.club), we understand the profound impact that a supportive and knowledgeable crew can have on your training and overall strength development.
The Importance of a Crew in Powerlifting
Accountability and Motivation: One of the key benefits of training with a crew is the built-in accountability. In a crew, members keep each other on track. If someone misses a session, they are checked on, ensuring everyone stays committed to their goals. This level of accountability is often missing in commercial gyms, where training can be a solitary endeavor.
Collective Knowledge and Experience: At FSBB, our crew is comprised of individuals with over a decade of competitive powerlifting experience. Training with such a group means you have access to a wealth of knowledge that you wouldn’t get on your own. From perfecting your form to optimizing your training regimen, the insights you gain are priceless.
The FSBB Difference
Specialty Equipment and Atmosphere: Unlike typical commercial gyms, FSBB is equipped with everything a powerlifter needs: chalk, specialty bars, and the right atmosphere. Our gym is designed to foster a hardcore training environment where making noise and pushing limits is not only accepted but encouraged. This creates a space where lifters can focus entirely on their performance without the distractions and limitations found in commercial settings.
Supportive Environment: Our members travel together to powerlifting competitions, supporting each other every step of the way. This camaraderie extends beyond competitions and into everyday training. In a crew, everyone wants to see each other succeed. We push each other to be better, providing the motivation and support needed to reach new heights.
Welcoming to New Members: At FSBB, crews are always looking to add new members to their training times. Newcomers are welcomed and taught everything they need to know. This inclusive approach ensures that everyone, from beginners to seasoned lifters, can benefit from the crew’s collective experience.
Real-Time Feedback: While online coaching has its benefits, nothing compares to having experienced eyes on you in the gym. Real-time feedback is crucial for making immediate adjustments and improvements, something that is often lacking in commercial gym settings.
Good Music and Great Vibes: Training at FSBB is an experience in itself. With good music blasting and a community that thrives on high energy, every session is both productive and enjoyable.
Why Choose FSBB for Your Strength Training?
Whether you aim to compete in powerlifting or simply want to get stronger, FSBB offers the best environment to achieve your goals. Our crews are not just about lifting weights; they’re about building a community where everyone can thrive. The collective knowledge, support, and accountability found in our crews are unmatched, providing a training experience that leads to real, tangible results.
Join us at Free State Barbell Club and discover the difference that a dedicated training crew can make in your powerlifting journey. Let’s push each other to be the best we can be, both in the gym and in life.
Current crew schedules as of this writing:
Monday- 4p and 7p - 10p
Wednesday- 4p and 7p - 10p
Friday- 4p and 7p - 10p
Sunday- 9a
For the early session you can reach out to Donnie Ross on instagram @donnie_ross01
For the later session you can email us info@fsbb.com or message on our page on instagram
Some are following the same program others are not so it is not required that you show up right at the start time. If you are a raw beginner Micah and Wayne will work with you and take you through all of the basics which is included in membership. For this you will want to email or reach out to the gym instagram to schedule.
Powerlifting Attempt Selection
In powerlifting competitions, selecting the right weights for your three attempts is crucial for both psychological and strategic reasons. Below are some common strategies used by experienced lifters and coaches. Here’s a breakdown of how you might approach your attempts:
First Attempt: This should be a weight you're very confident in lifting, something you could comfortably do for a triple in training. It serves multiple purposes: getting you on the board, building confidence, and setting the stage for the next attempts. In terms of percentage, this is often around 87-93% of your one-rep max (1RM) or your calculated 1RM based on rep maxes. This ensures that you're lifting a weight you can handle well under competition conditions, which can be different due to nerves, the meet environment, or how you're feeling that day.
Second Attempt: This is typically where you aim to meet or slightly exceed your current 1RM, assuming your first attempt went as planned and you're feeling good. The percentage for this attempt is usually around 94-100% of your 1RM. This attempt is crucial because it can either set a new personal record (PR) for you or confirm your capability at your known max under meet conditions. It's also an opportunity to gauge how much more you might be able to lift for your third attempt.
Third Attempt: This is the lift where you aim for a new PR, pushing your limits based on how the second attempt felt. It's usually set at 101%+ of your 1RM, depending on your performance and confidence levels on the day of the competition. The third attempt is your opportunity to go all out, but it's also the attempt that requires the most thought. You'll need to balance ambition with the reality of your performance on the day, considering factors like fatigue and how your lifts have felt so far.
Adjustments Based on Training Max or Rep Max Calculations:
If you’re using a training max (a conservative estimate of your 1RM intended to ensure sustainability in training), you might calculate your attempts slightly differently, especially if your training max is intentionally set below your true 1RM.
Calculations based on rep maxes (e.g., using a calculator to estimate your 1RM from the most weight you can lift for a given number of reps) can also guide your attempt selection, though it's essential to consider the accuracy of these calculators and your own experience with how they translate to actual maxes.
Strategy Tips:
Be flexible: Your performance on competition day can be influenced by many factors. Be prepared to adjust your attempts based on how you feel during warm-ups and after each attempt.
Know the rules: Make sure you're familiar with the competition's rules regarding attempt selection and changes. Some meets allow changes to your third attempt under certain conditions.
Listen to your body: It’s crucial to pay attention to how you’re feeling and performing on the day of the meet. If something feels off, it’s better to adjust your plan than to risk injury or disappointment.
Selecting the right attempts is a blend of science, experience, and sometimes a bit of gut feeling. It’s always beneficial to have a coach or experienced lifter help you with these decisions, especially during the meet itself.
New to Barbell Training?
Resources for the new barbell trainee
A Beginner's Guide from Free State Barbell Club
At Free State Barbell Club, we are passionate about helping individuals of all fitness levels unlock their potential through strength training. For those new to barbell training, the journey might seem daunting at first. However, with the right resources and guidance, anyone can learn the foundational movements and begin building strength effectively and safely.
Why Start with Starting Strength?
One of the best resources for beginners we recommend is the Starting Strength method developed by Mark Rippetoe. Starting Strength emphasizes simple, basic barbell training, focusing on core lifts that provide the maximum benefit for developing strength and muscle. The beauty of this program lies in its simplicity and its focus on progression.
For newcomers, diving into barbell training with the Starting Strength method ensures you learn proper technique from the get-go, reducing the risk of injury and ensuring your efforts in the gym translate to real, measurable progress.
Essential Barbell Movements
Starting Strength revolves around a few key barbell movements: the squat, bench press, deadlift, and press. Mastery of these lifts lays a solid foundation for strength and fitness. Here’s a brief overview and resources for each:
1. The Squat
The squat is a fundamental movement that targets the lower body, back and core. Proper form is crucial for safety and effectiveness.
Resource: Watch Mark Rippetoe's squat tutorial with Art of Manliness for a step-by-step guide on performing the squat with correct form.
2. The Bench Press
The bench press is an essential upper body exercise, focusing on the chest, shoulders, and triceps.
Resource: Check out Rippetoe's bench press form video to learn the intricacies of the bench press technique.
3. The Deadlift
The deadlift is a powerful lift that engages the entire posterior chain, including your back, glutes, and hamstrings.
Resource: Learn the deadlift from Rippetoe's instructional video, emphasizing proper hip hinge and back positioning.
4. The Press
Also known as the overhead press, this lift is key for developing shoulder strength and stability.
Resource: Gain insights into the press with Rippetoe's technique video, focusing on form and shoulder positioning.
Starting Your Journey
Remember, the path to strength is a marathon, not a sprint. Focus on mastering the form of these foundational movements, and prioritize consistency over intensity in the early stages. At Free State Barbell Club, we believe that strength training is for everyone, and it’s never too late to start your journey.
We're here to support you every step of the way. If you're interested in learning more or joining our community, visit us at the Free State Barbell Club. Let's build strength together!
Note: All video resources linked are part of a series produced in collaboration with Art of Manliness, featuring Mark Rippetoe teaching the form of each lift. These videos are a fantastic starting point for anyone new to barbell training, providing clear, step-by-step instructions on proper technique.
How to Safely Spot the Powerlifts
The basics of safely spotting the powerlifts
This is a great video that covers everything you need to know about properly spotting the powerlifts:
How to Spot Correctly - Mark Bell (Super Training Gym)
Safely spotting the squat and bench press in powerlifting is crucial to prevent injuries and ensure that the lifter can perform their maximum lifts with confidence. Here are guidelines for each exercise:
Squat Spotting
Positioning: The spotter (or spotters) should stand behind the lifter. In case of heavy lifts, it's advisable to have one main spotter behind the lifter and two side spotters, one by each end of the barbell.
Grip and Stance: The main spotter should adopt a wide stance for stability and prepare to support the lifter under their arms or around their chest, depending on the lifter's preference and the weight being lifted. Side spotters should be ready to grab the barbell with their elbow and plates with their hands.
Attention and Communication: Before the lift, the spotter(s) and lifter should communicate clearly. The lifter should inform the spotter(s) when they are about to start, how many reps they plan to do, and any signals for assistance.
During the Lift: The spotter(s) should stay focused on the lifter, ready to assist if the lifter stalls or cannot complete a rep. The main spotter can help by providing a slight assist under the lifter's chest or armpits to help them stand back up if they stall. If any spotter needs to grab the bar they should yell “take” which is a signal to the other spotters to grab the bar. The bar should be lifted as equally as possible by the spotters to reduce the chance of injury to the lifter.
Bench Press Spotting
Positioning: The spotter should stand at the head of the bench, ready to assist with the barbell. For heavy lifts, additional side spotters can be positioned at each end of the barbell.
Lift Off: The spotter should assist with the "lift off" by helping the lifter move the barbell from the rack to the starting position above their chest. This should be done with a firm grip and controlled motion.
Grip and Stance: The spotter should use an alternating grip (one palm facing forward and one facing back) when holding the barbell during the lift off and when spotting during the lift. This grip provides better control over the barbell.
Attention and Communication: Like with the squat, clear communication is essential. The lifter should indicate when they are ready for the lift off, and the spotter should ask how many reps the lifter intends to perform. The spotter should closely observe the lifter's progress and be ready to assist immediately if the barbell stalls or starts to descend unexpectedly.
Assisting the Lift: If the lifter needs assistance, the spotter should help by applying enough force to safely guide the barbell back to the rack. The assistance should be minimal, just enough to aid the lifter in completing the lift or safely returning the bar to the rack.
For both exercises, the key to effective spotting is attentiveness, clear communication, and knowing when and how to provide the right amount of assistance. Proper spotting not only ensures safety but also helps the lifter to confidently attempt maximal lifts. Even when spotters are used mechanical safeties should be used and adjusted properly.