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The Ultimate GUIDE to START POWERLIFTING (program, equipment..) — Transcript

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0:00in my opinion powerlifting is a very
0:02easy sport to start although like every
0:05other sport once you get to the top
0:06level Things become much more
0:08complicated but in order to just start
0:10your powerlifting career it's actually
0:12pretty straightforward I started
0:13powerlifting at 22 years old and I don't
0:16know any sport that you can start this
0:18old and actually accomplish good things
0:20in it if we take some other examples
0:22like basketball or football you can't
0:25really make much if you start at 22 or
0:2723 but in my case while I did start at
0:3022 I ended up becoming two times world
0:32champion in powerlifting so my goal is
0:34to give you guys the most complete guide
0:37I can provide for you in order to start
0:39your powerlifting career in 2025 this
0:41video will be segmented with different
0:44sections so let's say you are interested
0:46in the equipment section you can
0:48directly find the time code just under
0:50this
0:58video the first section is how to start
1:01powerlifting I know there's this idea
1:04that in order to start powerlifting you
1:06need to have a given muscle Baseline and
1:09for me that's a pretty wrong way to view
1:11it because let's take a quick example if
1:13you want to start basketball you don't
1:15first start a track and field career you
1:18immediately start basketball and while
1:20you're developing your skills at
1:22maneuvering the ball or at making passes
1:24stuff like that shooting the ball at the
1:26same time you also go to refine the
1:29other qualities that that you need in
1:30order to become a good basketball player
1:32and that's actually the same with
1:33powerlifting you can start your
1:35powerlifting career as long as you step
1:37foot into the gym you don't need two 3
1:40four years of lifting weights before
1:42being able to start powerlifting
1:43obviously if you have this background
1:45like I did when I started that will be
1:47much helpful because then the muscle
1:50building phase will be easier to do but
1:52you can start immediately your career
1:55with powerlifting and the reason also is
1:57that the powerlifting movements are
1:59generally accepted as very good muscle
2:02building movements like if you take some
2:04very good bodybuilders most of them they
2:06do some squats they do some bench or
2:08they do some deadlift so saying that
2:10powerlifting is not a good sport to
2:12build muscle is in my opinion pretty
2:14wrong and obviously if you have a good
2:16management of your pure powerlifting
2:19work and also your muscle building
2:21accessories then you do get the best of
2:23both worlds and you can immediately
2:25start with powerlifting another thing I
2:28wanted to say about like how do you
2:30really start powerlifting like I said
2:31you just step within a gym start to do
2:33some squats some bench some deadlift and
2:35also in my opinion it's important to
2:38immediately start with a sport to
2:39actually see if you enjoy it because you
2:42know powerlifting is a pretty repeatable
2:44sport because you're mostly focusing on
2:46three movements just like some other
2:48sports but you have to make sure that's
2:50a sport you actually could be enjoying
2:53so instead of second guessing oh I'll
2:55start by doing two years of General
2:57lifting weight and then I'll start doing
2:58the movements iMed immediately start
3:00with the movement the sooner the better
3:02and also then you'll be able to know if
3:05that's actually a sport you want to
3:06invest
3:11in onto the second segment of this video
3:14which will be about programming so I
3:16just want to do a quick disclaimer
3:18programming for any sport so probably
3:20thinging is one of those is very very
3:22individualized so I'll try my best to
3:25give some general advice that would and
3:27could work for 99.9 % of you guys but
3:31some of you may be an exception and some
3:33of the general recommendations I'm going
3:35to make won't be 100% for them so just
3:38keep that in mind those are the
3:40recommendations that I gathered after
3:42eight years of being a prlifting coach
3:44and as many years as a high level
3:46athlete so it's probably solid advice
3:48but you may be one of the exceptions
3:50where those advice could apply a bit
3:52differently to you strength is specific
3:55what does it mean is if you want to
3:57become stronger let's say on bicep curls
3:59you have to do bicep curls if you want
4:01to become stronger on dumbell rows
4:03practicing dumbell rows will be one of
4:05the best ways to become stronger on that
4:07so the same goes for your squat your
4:09bench and your deadlift in order to
4:11develop strength on those movement you
4:13have to have a specific approach what
4:15does it mean it means that you must do
4:17some squats some bench some dead leaf on
4:19a weekly basis now in terms of General
4:22recommendations for squats I would
4:24recommend between two and three squats
4:27so one squat may not be enough and and
4:29above three squats may be an overkill
4:31for most of the lifters but between two
4:34and three is I think a sweet spot for
4:36your squat for bench I would recommend
4:38between three and four So Below three
4:41that might not be enough to drive those
4:43specific strength adaptations and above
4:46four may be a bit too much especially in
4:48terms of recovery so between three and
4:50four bench press sessions a week and
4:53finally for deadlifts that's the
4:54movement that takes most of the time to
4:57recover from that's the most taxing
4:59movement from powerlifting so usually
5:01for deadlifts we have a lower frequency
5:04and so for deadlifts I would recommend
5:05between one and two deadlift sessions
5:08every week the way we train powerlifting
5:10nowadays what is quote unquote meta is
5:13to do some training blocks so a training
5:15block is like just a sequence of
5:17training and it could go from 3 weeks up
5:20to 8 10 12 weeks usually from my own
5:23experience and the way I personally
5:25coach athletes is I most often do
5:28between three and six week's training
5:30block the goal of the powerlifting block
5:32is to start at a given level and finish
5:35up end up at a higher level and so in
5:38order to make that happen what we most
5:40of the time do is we start the block
5:43with room left in the tank on every
5:46movement so if you start your block and
5:48you're already at Max output Max effort
5:51first the recovery will be very very
5:53hard to do and also you won't really
5:55able to grow into your block if you
5:57start week one 1 RM Squad quad bench
6:00deadlift how do you improve on the
6:02coming weeks most of the time if you
6:04start very very high the more you
6:06progress into your weeks of training the
6:08more things start to lower and in
6:10reality we want the opposite to happen
6:12we want to start at a given level and
6:14grow into our block and be able to
6:16finish higher than we started the block
6:18and one very good way to do so is like I
6:21said leaving broom in your tank
6:23especially at the beginning of the block
6:25and then as we go week by week by week
6:28into the block that's actually where
6:30we're going to increase some training
6:32variables and just to name a few one of
6:34those could be volume so you start let's
6:36say with like 5 tons of volume and week
6:39two you at 7even tons of volume and week
6:41three you're at 8.5 n Etc so you have
6:44this slow build of volume and another
6:47variable that we usually play with in
6:50any powerlifting block is actually
6:52intensity we also want to increase
6:55intensity because like I said strength
6:57being a very specific way to train in
6:59order to become stronger as a
7:01powerlifter you need to have those more
7:03specific intensities and so you want to
7:05start at a given intensity and climb
7:07also your way up so most of the time
7:10that's the two variables with which
7:12we're going to play so volume increasing
7:14volume over weeks but also not
7:16necessarily in conjunction you could
7:18just increase volume without touching at
7:20the intensity but you could also
7:22increase intensity on its own or a bit
7:24of both at the same time my
7:26recommendation is do not try to increase
7:28both very very substantially at the same
7:31time so don't go crazy with volume and
7:33intensity every week after every week so
7:35just to give you a quick example for you
7:37guys to make sure you understand that
7:39let's say you start your block with a
7:40single rp6 or roughly 88% of your one
7:45ram that will be your work for week one
7:47and then from the RP 6 from week one you
7:49go to RP 7 and A2 for week two which is
7:52roughly 91 to 92% of your 1M and then
7:55week three you bump that up once more
7:58and you go from 7 and 1/2 to maybe 8 and
8:011/2 and that would more or less be
8:03around 95% of your 1M and so on and so
8:06forth so ideally you start your block at
8:08a given point and by the weeks you
8:10increase that point which hopefully will
8:13lead to strength gains and you usually
8:15are able to end up your block a bit
8:18higher than you had started now you've
8:20understand how we usually shape the
8:22training programs for powerlifting what
8:24do we actually do in any given training
8:27week because you understood the General
8:29ideas but how do we train powerlifting
8:32in reality so the way I usually do it me
8:35personally as a coach and also for
8:37myself as an athlete is I used a form of
8:39periodization but instead of having a
8:41periodization over different blocks
8:43training blocks I usually have this
8:45periodization over the course of a week
8:48so for instance you'll start your week
8:50with one day for squats for example
8:52where you'll have this high-intensity
8:55practice training so let's say you'll
8:57have heavy triples to do so a triple rp8
9:00for instance which would be close to 88%
9:02of your 1M and that will be a day where
9:05the key will be to have this highly
9:08specific training and then because you
9:10had this day with this type of training
9:13this style of approach then on the other
9:16day you'll have a different thing to
9:17train so for instance that will be
9:19volume so instead of doing triples very
9:21heavy you'll do much lighter sets with
9:24like more reps so maybe six reps or
9:26seven reps where instead of being very
9:28very high in in terms of intensity
9:30you'll be at a much more moderate
9:32intensity but accumulating more volume
9:34on this training session and so by doing
9:36so you actually end up having The Best
9:39of Both Worlds because you have a very
9:41very highly specific way to develop your
9:44skills as a powerlifter and at the same
9:46time you do accumulate a lot of volume
9:48which will be very important for muscle
9:50growth but also that will be important
9:52for developing other skills because if
9:54you're doing six Reps for every set in
9:57terms of accumulating a pattern for for
9:59any given movement so whether it be
10:00squats whether it be bench whether it be
10:02deadlift that will be very very
10:04efficient and also in terms of recovery
10:06that's probably one of the best ways to
10:08manage your body and manage your overall
10:11recovery that's a moment where I quickly
10:13want to plug in my own personal coaching
10:15services so if you want to follow a
10:17powerlifting program that I written on a
10:19training app that will calculate
10:21everything for you so you just type in
10:23your 1rm squad bench deadlift and then
10:25you simply follow whatever the app tell
10:27you to follow and again like I said
10:29that's based off of my own personal
10:31training programs you can click the link
10:33in the description and go to the pan.
10:35app where you'll be able to access over
10:3815 training programs for just one
10:40monthly subscription and at the moment
10:42this video is out there is actually a
10:44brand new powerlifting program and also
10:47a bench only program so go to the pan.
10:49apppp in order to be able to follow
10:50those but at the same time for those of
10:53you guys that want an individualized
10:55coaching I have my coaching team that is
10:57ready to welcome you on board so if if
10:59you want to become one of our direct
11:01athletes there's another Link in the
11:03description you'll have a couple of
11:05things to submit so your name your goals
11:07your email address and then by doing so
11:09you'll be contacted by our team in order
11:11to be coached by us so make sure you
11:14either follow the training app or do
11:16your submission in order to become one
11:17of the athlete and now we're back to the
11:20video so now I just want to do a quick
11:22summary of what I just said because it
11:24may be a lot of information to digest at
11:27first but in general my number one
11:29recommendation would be do specific
11:31stuff if you want to become stronger on
11:33your squat practice your squat if you
11:34want to become stronger on the bench
11:35practice the bench and so on and so
11:37forth number two is use a form of
11:40periodization into your training so so
11:42do not always train crazy heavy do not
11:45never train heavy have a bit of both so
11:47having some heavy training having some
11:49more moderate training having some high
11:51volume approach having a lower volume
11:53approach but make sure to tackle all of
11:56those aspects as they all combine into
11:58making making you a better athlete
12:00overall number three leave yourself some
12:03room in order to be able to grow into
12:05your training blocks not start crazy
12:07high because you won't be able to
12:09actually progress that but also don't
12:11start too low because you could be
12:13leaving some gains you could be making
12:15number four don't be afraid to lift
12:17heavy lifting heavy is part of
12:19powerlifting imagine a her meter Runner
12:22that's afraid to go fast to run fast no
12:25that's the goal you just don't simply do
12:28that all the time her % of the time but
12:30you have to be able to make some of that
12:32training otherwise you won't be able to
12:34grow into the sport and develop the
12:36qualities that are required for the
12:38given sport number five variations and
12:41accessories are useful tool as a power
12:44when I say tray in a specific way
12:46doesn't mean don't do anything else it
12:48means most of what you do has to be
12:50oriented towards your squat your bench
12:52your deadlift but having to develop some
12:54other qualities on the side could be and
12:56is usually pretty helpful but the video
12:58would be be 1 hour and a half long if I
13:01was to say everything about variations
13:03and accessories so if that's a topic
13:05you're interested in make sure to let me
13:06know in the comments and that will
13:08definitely be a video I'll make in the
13:10future now onto the third segment of the
13:13video which will be about the
13:16powerlifting
13:22equipment up until that point I talked
13:24mostly about how do you actually get
13:27into powerlifting which is again very
13:28simple just go to the gym start to do
13:30some squats some bench and deadlift hey
13:32you became a powerlifter also we talked
13:34about some programming ideas and
13:36strategies in general we could go much
13:38deeper into that but again that would be
13:40a more than an hour long video so just I
13:43think those General ideas will be enough
13:45for you to start your journey now we're
13:48going to talk about the equipment
13:50because the equipment is essential in
13:52any sport if you want to properly
13:54practice a sport in my opinion you have
13:56to be aware at least of the equipment
13:58what it does does and in order to know
14:00if that's something you could be
14:02interested in since I personally love
14:04these and I think in general internet
14:06loves these we're going to do a tier
14:08list in order to know which is the best
14:10equipment and which is the maybe not as
14:13useful equipment for powerlifting but
14:15before I do it two things number one you
14:17have to know the only absolutely
14:19mandatory required equipment in order to
14:21compete in powerlifting is a singlet a
14:24pair of socks and a pair of shoes so
14:26just to say it quickly you just need
14:28those three elements in order to compete
14:30so all of the other elements such as
14:32belt for instance the knee sleeve stuff
14:34like that that's not mandatory that's
14:36helpful that's something I would
14:37definitely encourage all of you guys
14:39interested in the sport to learn about
14:41and to probably Buy in order to make the
14:44best out of your training sessions and
14:46your competitions but in general you can
14:48start powerlifting on a very very low
14:50budget a singlet pair of socks pair of
14:51shoes you're good to go number two is I
14:54want to be upfront with something when I
14:56started powerlifting I wasn't sponsored
14:58by any brand so I just you know tried a
15:01couple of Brands here and there and
15:03that's how I encountered the SBD brand
15:05the SBD apparal brand and I immediately
15:08fell in love with their products because
15:10as an athlete that's the best products
15:13out there and that's the only products I
15:15trust personally in order to support me
15:17during my training sessions but also my
15:19competition that's why I use their belt
15:21at any competition almost since I
15:23started powerlifting so whether it's
15:24local level National level International
15:27level when I won worlds in 2021 2023 I
15:29was using their belt I was using their
15:31knee sleeves well I think you get the
15:32point that's a brand I really really
15:34respect and I think they have the best
15:36equipment out there but since I started
15:38powerlifting I'm now sponsored by SBD so
15:41I think that's a tie I just wanted to be
15:43upfront with you guys about I started
15:45using their equipment before any of that
15:47but now I'm a sponsored athlete and just
15:49I wanted you to keep that in mind during
15:51this tier list because maybe some of you
15:53guys want to have some alternates in
15:54terms of brand and that's completely
15:56fine but that's also my role to tell you
15:58what I think is the best equipment and
16:00just keep in mind this whole tier list
16:02is going to be based off of the SBD
16:04products because that's the only
16:06equipment that I use and that's the only
16:08equipment I really recommend here I
16:11gathered some of the most usual
16:13equipments we see in powerlifting so you
16:15have the belt you have the elbow sleeves
16:16you have the knee sleeves and I'm going
16:18to do a tier list with every one of
16:20those equipments so we start with the S
16:23tier in the S tier I have the
16:25powerlifting belt the SBD belt and I'll
16:28be up front that's the only equipment I
16:30personally have in my S tier because the
16:32belt is just this type of equipment the
16:35thing with the belt is most of people
16:37don't really understand what the belt
16:39does the belt is not here to brace for
16:41you the belt is not here to protect your
16:43low back the belt is here for you to be
16:46able to maximize your intraabdominal
16:49pressure which will then lead to two
16:51things number one if you have better
16:53intraabdominal pressure you do lower the
16:55risk of injuries on squats and deadlifts
16:57and also with better intraabdominal
16:59pressure you have usually better
17:01technique repeatability and also you can
17:03lift much more weight so the belt is not
17:06a magical tool that does those things
17:08for you the belt is a tool that helps
17:10you support and improve your own
17:13intraabdominal pressure to put it up
17:15simply if you don't know how to brace
17:17then the belt won't do much for you if
17:19you do know how to brace then the belt
17:21will act like a almost a superhero suit
17:24right it will be very very helpful so
17:26that's why I do recommend you check out
17:28the the SBD belt which is a fantastic
17:31piece of equipment and like I said that
17:32will be the only equipment I steer which
17:35means that's the equipment I highly
17:37highly highly recommend for any of you
17:39guys watching this video and I'll say
17:41something quickly I know some people and
17:43I was guilty of that will say hey as
17:45long as I don't squat 200 kilos or 400
17:48and something pounds then I'm not good
17:50enough to wear a belt but that's not the
17:52way to view at it because if you start a
17:54sport you want to be able to develop
17:56yourself as much as possible and you do
17:58that with the the best programming you
17:59do that with the best movement you're
18:01able to produce you do that with the
18:02best techniques do that with the best of
18:04everything that's actually how you can
18:06really improve and if you want the best
18:08program if you want the best technique
18:10why don't you want the best equipment at
18:12the same time in order to be able to
18:14grow in a most efficient way in a sport
18:16you're actually interested in following
18:18the S tier we have the a tier and at the
18:22top of the E tier which is probably A+ I
18:25would say but still in the E TI not
18:27quite in the S tier I the KNE sleeves so
18:30the kniss sleeves are in my opinion a
18:32very very good equipment that allow for
18:35improved support at your needs and if
18:38you're squatting two times three times
18:40sometimes even four times any week uh
18:42and squatting somewhat heavy I think
18:44they're a very very good way to manage
18:46joint fatigue because sometimes your
18:49muscles can recover from that sometimes
18:51your central nervous system can recover
18:53from that but the recovery capacity of
18:55joint is actually sometimes a bit lower
18:57so in order to allow for a better joint
19:00management and Joint recovery using a
19:02pair of knee sleeves can be very very
19:04helpful now in terms of pure strength I
19:07don't know how much these add to be
19:08honest with you but I would say it's
19:10probably around 10 kilos 15 kilos of
19:13weight added and it's not necessarily a
19:16weight added just in terms of mechanics
19:17because as you can see it's it's pretty
19:19flexible right it's not it's not made
19:21out of a crazy material it's neoprene
19:23right but the thing is when you wear
19:26those and you're about to squat you feel
19:28your knees so much supported that
19:30mentally it creates something where
19:32you're feeling very very stable you're
19:34feeling very comfortable and that's I
19:36think in my opinion why the knee sleeves
19:38quote unquote give you this much support
19:40in the squat it's not just purely
19:42mechanics it's mostly I would say mental
19:45and you probably know it but feeling
19:47strong mentally is very important in
19:49order to be actually strong physically
19:51right I don't think it creates this much
19:53support as the belt does but it's still
19:56a pretty useful tool and I think every
19:58good part lifter should squat using a
20:00pair of knee sleeves so for me
20:01personally I like to size down so my
20:04recommendation on the SBD website is uh
20:06to wear a small size and I wear extra
20:09small size because I don't have crazy
20:11big CES so it's easy to put them on so
20:13if that's your first ever pair of knee
20:15sleeves I would recommend you take your
20:17size or just one size down but if you're
20:19an experienced sfter then you can try
20:21maybe one size down two sizes down but
20:23yeah um I think the knee sleeves are
20:25pretty useful equipment and that's why
20:27it's at the top of my e TI in the E TI I
20:30have the wrist wraps the wrist wraps do
20:33two things actually they first allow you
20:35to create a better stable position for
20:38your wrist and then they allow you to
20:41lock in this position and the way you're
20:43wearing wrist wraps is actually you
20:45don't wear them just below your wrist
20:48because as you can see here my wrist
20:49doesn't do anything and it's just free
20:51to move anywhere the wrist strap is
20:53supposed to be where here so at the
20:56junction between your the end of your
20:58your forearm and your wrist it's
20:59supposed to stabilize and lock in those
21:02position as you can see my wrist doesn't
21:04move a lot now compared to here weight
21:06can move so if you use W wraps make sure
21:08you put them on properly in order to
21:10make the most out of them and for the
21:12SBD re wraps I use them personally for
21:15squats because since I have a low bar
21:17squat that's very helpful to stabilize
21:19this upper body position and also I do
21:21wear them occasionally on bench press
21:24because on the bench press they will
21:25really allow me to have a good feeling
21:27of the bar into my head and and if you
21:29saw this previous video where I talked
21:31about the importance of having a stable
21:33wrist position and also a good
21:35positioning of the hand in your palm
21:37you'll understand how important wrist
21:39wraps can be also for the bench press in
21:42terms of what to take I usually
21:43recommend these wrist wraps which are
21:45the flexible as you can see they're not
21:47very very stiff they're quite flexible
21:49medium and I think they're the most
21:51versatile wrist wraps that will be
21:52useful for 99.9% of you guys we're still
21:56in the a tier and in this tier I'll have
21:58a pair of Olympic weightlifting shoes so
22:01the reason as to why I think this is
22:03still a tier is because a lot of people
22:06don't really understand the simple
22:08mechanics of squats when I say simple I
22:10don't mean it simple in terms of how to
22:12execute that that's actually pretty
22:14complicated but I mean in terms of like
22:16just the movement itself is quite
22:18straightforward and these allow for
22:20better Mobility at the ankle which is
22:23called also dorsy flexion and that's way
22:26to really have a very knee dominant
22:28squat so now the knee dominant squat is
22:31not probably the strongest in terms of
22:33just pure Force output style of
22:36squatting because having a low bur squat
22:38which will have a much more important
22:40involvement of your posterior chain will
22:42probably be better in terms of pure
22:44strength output just pure Force output
22:47but at the same time in terms of
22:49understanding the movement I think
22:50especially if you're complete beginner
22:52to the sport trying out a pair of
22:54Olympic weightlifting shoes is a good
22:56way to have your first quats so that how
22:59I started squatting and now since then I
23:01actually acquired the required Mobility
23:03on my ankles to squat without those but
23:06I do believe they're a pretty good way
23:08to start the movement in terms of
23:10recommendation I would definitely
23:12recommend this pair right here which is
23:14called the powerlift and the reason as
23:16to why I recommend this pair is because
23:17as you can see so the drop so which is
23:19the height of the heel is not crazy high
23:22and I think in terms of just
23:24understanding the movement this is
23:25probably also the most versatile pair of
23:28squatting shoes and that will be helpful
23:30for 99.9% of you guys out there so if
23:33you're struggling on the execution of
23:35the movement just give this pair a go
23:38but yeah pretty useful still in the E
23:40Year we're still in the E year and I
23:42have a pair of slippers so I'll explain
23:45to you what the slippers do so that's
23:48actually my brand Sal worker so if you
23:51do want to support me uh and try out
23:53these sleepers make sure you go in the
23:55link in the description and grab
23:57yourself a pair of of those but those
23:59sleepers as you can see they have a
24:01grippy soul and the grippy soul is very
24:03very important in two instances on the
24:06bench press when you're pushing with
24:07your feet against the ground if you're
24:09wearing for instance a pair of Olympic
24:11weightlifting shoes as you can see the
24:12sole is not grippy at all so your foot
24:14might slide and you might lose first
24:16positioning but also strength from the
24:18leg dry so that's actually why I
24:20personally wanted my brand to have a
24:22pair of those it's because the sole is
24:25gepy and your feet are just cemented
24:27into the floor and in order to produce a
24:30lot of force with your leg drive it's so
24:32much better but also there can be very
24:34helpful especially for Sumo deadlifts
24:36because with sumo it's pretty much the
24:38same as the bench press you're really
24:39pushing into the ground creating those
24:41like lateral or frontal motions and if
24:44your shoes are not non-slippery you
24:47might be sleeping whether it's in
24:49training whether it's on the competition
24:51platform so that's why those are very
24:52helpful and for me they're in the a tier
24:55for that reason so obviously any pair of
24:57grippy sleeper will be in the a tier it
24:59doesn't have to be S worker it doesn't
25:01have to be my own Brand's uh sleepers
25:03but if you do want to support your boy
25:05make sure you try those out but
25:07definitely a pair of gepy slipper is a
25:09must for any series poiter and that's
25:11why I have them in the a tier now lower
25:14in the B tier we have the powerlifting
25:17singlet so contrary to the belts or the
25:20knee sleeves the singlet doesn't
25:23actually give you any real support so
25:25why is it still in the bat tier and not
25:27for instance the CT or DT or whatever
25:29it's because in my opinion when you're
25:31practicing a sport you want to use the
25:33required equipment of the sport like I
25:36said in the intro of this section the
25:38paring singlet is mandatory in any
25:40competition you have to have a singlet
25:42otherwise you're not good to compete so
25:44that's why I still have it in the B tier
25:46because in the same fashion as a
25:47basketball player wants to play with a
25:49basketball short and not a jean for
25:51instance because it will recreate better
25:53circumstances of movements and that will
25:55be better for its training and also for
25:57its competitions that's the same with
25:58powerlifting that's why most of the time
26:00you see me train in a singlet it's
26:02because I want to replicate the
26:04circumstances I'll be under when I
26:06compete and squatting with a very very
26:08wide short and squatting with a tight
26:11singlet in terms of feeling it's not
26:13quite the same so that's why I do
26:15recommend the singlet steel although
26:18it's not like as supportive as some
26:20other equipments can be like you know
26:22the shoes the wrist wraps the sleepers
26:25any other equipment I presented so far
26:27but still worth thinking about it
26:29especially if you're a competitive
26:30powerlifter if you're not a competitive
26:31powerlifter then you know probably don't
26:33bother to buy a singlet but if you are a
26:35competitive powerlifter you know you
26:36don't have a choice because you'll have
26:37to wear a singlet in comp and I think
26:39having couple of singlets and be able to
26:40train in them especially as you get
26:42closer to your comp could be interesting
26:44so make sure you still give it a thought
26:46finally we finish at the last position
26:49of this equipment tier list and we're
26:51finishing with the elbow sleeves so just
26:53as the knee sleeves that a pair of
26:55sleeve in order to support your elbow
26:57joint especially for pressing motion so
27:00it can be bench press but also like
27:02overhead press military press whatever
27:04um those are meant to give you the same
27:07style of support than the knee sleeves
27:09but for the elbows so if it's as good as
27:12the knee sleeves in terms of support why
27:13is it much lower in the tier list and
27:16the reason is pretty straightforward is
27:17although the KNE sleeves and every other
27:19equipment I presented you so far is
27:21accepted in competition so you can use
27:23those equipment in competitions for the
27:25elbow sleeves they're not allowed in a
27:27par in competition so in my opinion if
27:30you're really relying on those in order
27:32to feel good feel strong to have good
27:34training sessions to have good PRS
27:36whatnot and then on the midday the day
27:38of your competition you can't rely on
27:39those because they're not allowed you
27:41may end up having some unpleasant
27:43surprises so although I do believe in
27:45terms of just the equipment they're very
27:48useful if they were allowed in proding I
27:50would probably put them in the same tier
27:51as the N sleeves but since they're not
27:53allowed that's why I have them at the
27:55lowest of my tier list and that's why I
27:57don't recommend you use those unless you
27:59have some instances where you do need
28:01those like for instance on some squats
28:03low bar squats because then otherwise it
28:05just hurts your elbows stuff like that
28:07why not do some training sessions
28:09occasionally with those but don't rely
28:11too much on those because again on the
28:13day of the competition you won't be able
28:15to use it now if you're not a
28:16competitive powerlifter just as I would
28:18say don't bother buying a singlet I do
28:20would say do bother buying these because
28:22I think they will be very useful
28:24especially for some bench press for some
28:26of you guys that do low bar squat could
28:28be be very very helpful in order to
28:29manage your upper body joint fatigue so
28:32that was it for the equipment I think it
28:34was a pretty thorough analysis if you do
28:37have some specific questions feel free
28:39to ask them in the comment section I
28:41personally will answer or I'm sure some
28:43other people of your community will
28:44answer for you guys but here is from top
28:47to end what I do recommend you invest in
28:50and you know again you can start poting
28:52on a very very low budget but then if
28:54you want to maximize your growth in the
28:56sport that's worth giving some of those
28:59equipments a
29:02[Music]
29:04thought the next part will be about some
29:08general rules within powerlifting so
29:11let's say you're now fully engaged you
29:13do want to compete I just wanted to give
29:15you a general idea of what you should
29:18expect in a powerlifting competition
29:19especially in terms of movements rules
29:22so what is to avoid during a squat what
29:24is to do during a squat in order to have
29:26your lift accepted by the referees and
29:28just that section could be an hour long
29:31video again with the programming we
29:33could have another hour with some other
29:34stuff we could have an hour so keep in
29:36mind it will be General recommendations
29:38just the most General stuff and in order
29:41for you to have a pretty substantial
29:43understanding of the powerlifting world
29:45and make sure you start your journey
29:46correctly in 2025 so without further Ado
29:49let's see the rules of
29:51powerlifting I personally compete in the
29:53ipf which is the best Federation for
29:56tested lifters in the ipf you have a
29:592hour weigh in so it means that you're
30:01being weighed in 2 hours prior to your
30:04comp so in terms of body weight
30:06management that reduces a lot the risk
30:08of crazy crazy weight Cuts so just keep
30:10in mind if you do want to compete in the
30:12ipf you'll have two hours between the
30:14moment you wi in and the moment you're
30:16doing your first sad on the platform we
30:18have eight categories in powerlifting
30:20you'll see them right now on the screen
30:22so eight for men eight for women and we
30:26also do have age category so you have
30:28the sub Juniors you have the Juniors the
30:30open and then master master 2 and so on
30:33and so forth so the athletes will be
30:35ranked in depending on their weight but
30:37also age categories now in terms of
30:39movements the first movement in any
30:41pring competition is the squats for the
30:44squat you have two styles of squats that
30:46are allowed in a competition number one
30:49you have the hyber squat where the bar
30:51is resting on your traps and then number
30:53two you have the low bar squat where the
30:55bar is resting on your rear delt in
30:58General I would recommend you do low bar
31:00Squat and not high bar squat in
31:01competition because usually most people
31:04are stronger with the low bar squat I
31:06talked about it briefly before and I do
31:08have a tutorial on that again which will
31:10be linked but most of the time the hyra
31:12squat places a higher Demand on your
31:15knee extension aspect so your quads but
31:17also your spinal Erectors whereas the
31:19low bar squad has a much more balanc
31:22stress which will be placed also on the
31:24knees and your spinal Erectors but also
31:26on the posterior chain where you'll have
31:28your adors where you'll have your glutes
31:30you'll have your armstr thingss which
31:32are much bigger muscle groups and
31:34usually that's the reason as to why
31:36people are stronger with the low bar
31:38squat now the high bar squat is still a
31:39very very useful tool to train to me
31:41that's one of the best squat variations
31:43you can do and again like I said if
31:45that's the variation and accessories is
31:47a topic you're interested in make sure
31:48to let me know in the comments but keep
31:50in mind in competition you'll probably
31:52be strong with a low bar than you would
31:53be with the high bar and that's why I
31:55recommend the low bar for comps now in
31:58terms of rules you have to follow you
31:59have three main rules to follow for a
32:02squat first you have to be upright at
32:04the beginning and at the end of your
32:06movement if you're not standing upright
32:07enough either at the beginning or at the
32:09end it will be considered as a fault by
32:11the referees once you're standing
32:13upright with your knees locked and your
32:15hips locked the central ref will give
32:17you the start command from this moment
32:19you're allowed to lower yourself but
32:21there's something incompetent called the
32:24depth and you have to make sure you hit
32:25depth in order to have your movement
32:27accepted by the referees the rule is
32:29simple the top surface of your legs at
32:32your hip joint has to be lower than the
32:35top surface of your knees to put it up
32:37simply let's say you just have to break
32:39parallel in order to make sure your
32:41squat is a good lift in any prlifting
32:44competition once you've hit depth you
32:46then have to come back up lock out your
32:48knees your hips and at this moment the
32:50central referee will give you rack and
32:52you can replace the bar on the squat
32:55rack in terms of what does it mean for
32:57your training sessions I would say you
32:59have to make sure the upright position
33:01at the beginning and at the end of your
33:03squat is just second nature so when you
33:06unrack the bar make sure you're able to
33:08stand still upright for a solid two
33:11seconds and make sure you're able to do
33:12the same at the end of your training
33:15repetitions in terms of depth so that's
33:17um controversial topic I would say
33:19because some people are like oh no I
33:20don't need to hit depth and but depth
33:22will be there on midday and some people
33:24are on the opposite like crazy crazy
33:26strict about depth like oh if you don't
33:28hit depth doesn't count blah blah blah I
33:29would say you should hit depth in
33:31training most of the time when I say
33:33most of the time it's like 90% and above
33:35hitting depth if you're not like built
33:37for that is required in order to have a
33:40technical repeatability so for instance
33:43you have a lifter let's say when he goes
33:45down he doesn't hit depth and he just
33:46simply repeats that pattern on midday he
33:49won't really be able to repeat a pattern
33:51where he hit depth because that's not
33:53the pattern that he trained for so
33:54that's pretty much this idea so you
33:56should most of the time 90% of the time
33:5895% of the time train while hitting
34:00depth one last one usually you don't
34:02have to think a lot about this one but
34:04like I said you have to be able to stand
34:06upright at the beginning at the end and
34:08again remember staying upright means
34:10your hips but also your knees so make
34:12sure you're able to lock your knees
34:13prior to squatting and after finishing
34:16your squat sessions onto the bench press
34:19so that's pretty much the same as squats
34:20on the bench press you have to be able
34:22to assess a given position in order for
34:24the central ref to give you the start
34:27command and this position is pretty
34:28straightforward you have to have your
34:30head your butt against the bench so you
34:32cannot have the start position and you
34:34cannot lift like that bench press with
34:36either the head of the Butt Off the
34:38Bench and also you have to have your
34:39foot especially your heels onto the
34:41ground so that's a rule in the ipf I
34:43know some other feds allow for just the
34:45toes on the ground and not the heels but
34:47in the ipf you have to have the whole
34:49foot which means the toes but also the
34:51heels onto the ground once you're in
34:52this position with your elbow straight
34:54then the central ref will give you the
34:56start command from this moment you can
34:58lower the bar until it touches your
35:00chest you have to be able to touch your
35:02chest with the bar and once you've
35:04touched your chest with the bar you have
35:05to stabilize it what does it mean is the
35:07bar has to be still it doesn't have to
35:09move so if you're at the bottom and
35:10you're moving from left to right
35:12normally that doesn't count as a pause
35:14in the powerlifting rule book so make
35:15sure you're able to stabilize the bar at
35:18the bottom once you're there the central
35:20referee will give you the Press command
35:21which means you're good to go and then
35:23from there you push the bar back up
35:25making sure you're locking out your
35:27elbows to mean you finished the
35:30repetition from there the central ref
35:31will give you the recommend and you can
35:33put the barbell back on the bench track
35:36some things to consider for your bench
35:38press especially in training like I said
35:40just same as quat you have to be able to
35:42be comfortable and have a given position
35:45be second nature to you and that
35:47position is head on the bench butt on
35:49the bench foot slightly cemented into
35:51the ground uh toes heels and also have
35:54the elbows extended at the top what I
35:57personally do is is I unrack the bar
35:58lock my elbows stabilize the position
36:00for a good second and then I start my
36:02motion because then when I step foot on
36:05the platform I don't have to think about
36:06all of that it's just second nature to
36:08me I I know I have to unrack the bar I
36:10know I have to lock my elbows I don't
36:11have to wait for the ref to give me the
36:13start comment and so on and so forth for
36:15another aspect and to me that's as
36:17crucial as depth is for squat it's the
36:19bench press pause in competition like I
36:22said you have to be able to pause the
36:24bar when it enters contact with your
36:26chest and just as the squat if you're
36:28not able to stabilize and pause Ste the
36:31bar at the bottom you are missing out on
36:33technique but also on strength so in
36:35order to make sure this doesn't become
36:37weakness for your bench press in
36:39competition you have to be able to train
36:41that in the gym so whenever you're bench
36:43pressing make sure you pause the bar on
36:45your chest now it's just same as quats
36:48you don't have to become crazy strict
36:49about it like let's say you're doing
36:51sets of six and you're like pausing 2
36:53seconds on every rep it doesn't have to
36:55go up to that extreme but whenever
36:57you're doing heavy bench press sessions
36:59especially sessions where you're like
37:01okay because I hit that in training I
37:02can like project myself hitting that on
37:05the platform you have to make sure
37:06there's a sort of pause on that so what
37:09I would recommend is on the higher reps
37:12sets on the bench press you're not
37:13forced to pose like very very strict all
37:15of those but on the lower rep especially
37:17like practice singles make sure you're
37:20properly pausing every rep there's
37:21another thing that could be very
37:22interesting is doing some 2 seconds 3
37:24seconds pause at the bottom so that's a
37:26variation again like I said variations
37:28are very important uh for powerlifting
37:30but yeah having some variations where
37:32you're pausing like really really
37:33lengthy your that's hard word to say in
37:36English lengthly it's like prere
37:38prerequisite lengthly make sure you're
37:41pausing lengthly your reps with the 2
37:44seconds 3 seconds pause bench press
37:46finally uh with the butt on the bench
37:48press so some people don't really
37:50understand the leg drive and that's why
37:51the butt comes off the bench because if
37:53you do understand well the leg drive
37:55your butt shouldn't come off the bench
37:57but having the butt come of the bench
37:58can sometimes be helpful in order to
38:00complete the Reps so make sure you're
38:02not relying too much on those because in
38:04competitions so I don't know if we'll
38:06find uh images to show you guys but
38:08sometimes in competitions the refs are
38:09actually like that and so if your bench
38:12moves like by this much which you can
38:14probably see from where you are from
38:16where the camera is but if it moves this
38:18this much it's like complete no lift in
38:20competitions and I don't critique any of
38:22that it's just how it is one good way to
38:25assess that is record yourself from the
38:27side from time to time when you're doing
38:29your bench press you can really have
38:30this view on your butt and does it come
38:32off the bench or not rather learn it in
38:34training be able to account for that and
38:37do some changes rather than learning
38:39late in comp where you can't do anything
38:41about it and you probably won't be able
38:42to have your bench press accepted by the
38:45referees now onto the last movement
38:47which is the deadlift so same as squats
38:50on deadlifts you have two styles that
38:52are accepted in poing competitions the
38:54conventional and the Sumo obviously I
38:57know the Sumo is cheating blah blah blah
38:59is a very very hot topic on the internet
39:02and I don't want to interact and engage
39:04on that topic what I will say is Sumo
39:07does have some strengths that the
39:09conventional doesn't have one of those
39:10strengths being uh you can have your
39:12hips much closer to the bar which has a
39:15much better leverage for the movement so
39:17if you have a good hip mobility you have
39:19good external rotation at the hip I do
39:21recommend you give Sumo go because it
39:23will probably be stronger and feel much
39:26easier for you than the conventional
39:29wood now I just want to say that but you
39:31don't have to pull Sumo in order to
39:33become a good poter you don't have to
39:34pull Sumo in order to become a world
39:36champion like in my case I don't pull
39:38Sumo and I'm in a way class where 99% of
39:41the lifters do pull Sumo because on the
39:43lower weight classes usually people are
39:45a bit more flexible and despite that I
39:47was able to win twice in 2021 and 2023
39:49now when it comes to the competition
39:52whenever the timer goes you have 1
39:54minute to get on the platform and
39:56complete the lift you don't have to wait
39:58for any signal uh by The Ref contrary to
40:00the squat where you have to wait at the
40:01signal and the bench press also on dead
40:03lift you don't have any signal whenever
40:05your name is called you're good to go
40:07get on the platform and pull with
40:09however long you want just know you have
40:101 minute to start pulling on the bar
40:13once You' finish the rep you have to
40:14lock out your shoulders your hips but
40:17also your knees so whether it's Sumo
40:18conventional you have to lock all of
40:20those in order to complete your lift in
40:22competition once it's done the central
40:24ref will give you the down command and
40:26that's the signal where you can lower
40:28the bar until it touches the ground be
40:30careful you're not allowed to drop the
40:32bar so if you finish the rep but you
40:34drop it at the end it will be a no lift
40:37so you can lower the bar as fast as you
40:39want but it doesn't have to leave the
40:41contact of your hand so you just lower
40:42it you can slam it if you want but just
40:45keep your hands in contact with the bar
40:47until it touches the ground now in
40:49powerlifting competitions the use of
40:51straps is forbidden which means you can
40:54resort to hook grip or a mix grip make
40:57sure you're not relying on straps in
40:59order to deadlift heavy I did a recent
41:02video about it it will be probably here
41:04but if you're just using straps all the
41:06time and then on midday you can't use
41:08straps you'll be lost it will be very
41:11very hard to create a grip strength or a
41:13grip technique that you didn't train
41:15properly in the weeks and months prior
41:17to your competition so that's for me is
41:20one of the biggest things when training
41:21for powerlifting especially for
41:23deadlifts make sure you're not relying
41:24too much on straps if you do want to use
41:26the straps occasionally let's say your
41:28hand is very very helpful at a given
41:30moment let's say you talous your hand is
41:32bleeding whatnot yeah obviously you can
41:33use the straps on given sessions but
41:35don't rely solely on the straps
41:37especially if you want to lift heavy and
41:39don't rely on those for your heavy
41:41singles or whatnot make sure you're able
41:43to either hook grip or mix grip your
41:45heavy sets in order to be properly
41:46prepared for your
41:49[Music]
41:52competition so that was it for the
41:55competition and rules part I just wanted
41:58to finish with the general ideas General
42:01recommendations and especially some
42:03things that helped me personally a lot
42:05when I went from like a gy bro to
42:08competitive powerlifter and then world
42:10champion I talked about it in the intro
42:12but to me one of the biggest strengths
42:14of powerlifting is it's again an easy
42:16sport to start you don't have to have
42:18started the sport at 8 years old or 10
42:20years old in order to become just good
42:22but to become one of the best we have so
42:24many examples of athletes starting very
42:27early and not having great careers in
42:29the long run and also some very very
42:31good examples of athletes starting very
42:33late and then becoming world champion I
42:35talked about my example where I started
42:3722 became world champion I have another
42:39example in mind with Leah baval which is
42:41a friend of mine which some of you may
42:43know as Leah Po on Instagram but Leah
42:45started a year before me so she started
42:48also at 22 because she's a year older
42:50but she started at 22 and she also
42:52became two times world champion and one
42:54of our current best female athletes
42:56regarding the classes so it's possible
42:58you can do it what it just requires is
43:01if you like the sport and that's a sport
43:03that interests you and you do want to
43:05learn everything about the squad the
43:07bench the deadlift how to refine your
43:09techniques how to refine your
43:10programming all of that you can become
43:12very very strong and I really wanted to
43:15emphasize that because we also have the
43:17example lately of athletes in their like
43:20late 30s that are becoming world
43:21champions in very competitive way
43:23classes we have the example of Jan Gamu
43:25who won worlds this year here in the 83
43:28Kil weight class which is like a very
43:29very competitive weight class in the
43:30men's side and he's in his mid to late
43:3330s so it's doable you don't have to
43:36start the sport very very young you can
43:38start like in your mid 20s still become
43:40very strong and I would say you can even
43:42start in your 30s and still become
43:44probably a world class level lifter so
43:46keep in mind that's the biggest strength
43:48on the sport and don't overlook that
43:50another tip I have is don't put limits
43:53on yourself I'll give you a quick idea
43:55that I have in mind imagine your you're
43:57starting the sport right now you're a 74
43:59kilo lifter you're pretty good you know
44:00you you squat like 160 which is I would
44:03say pretty good for a 74 kilo lifter
44:05especially someone who's starting out
44:06the sport and then you go on social
44:07media and you see some 74 kilo lifters
44:09squatting 260 kilos squatting 270 280
44:13kilos and you're like oh there is no way
44:15I have no chance and although I do
44:17understand this idea I would say it's
44:19the same with everything like if you're
44:21new to drawing for instance and you're
44:24like at your 10th hour of drawing and
44:26then you look at some things on social
44:27media you'll see crazy crazy crazy
44:30pieces of Art and you're like oh there's
44:32no way yeah there's no way right now but
44:34if you train for months for years then
44:37maybe there's a way but right now of
44:39course there's no way because those
44:41people that you see at that level they
44:42didn't start a year before they didn't
44:44start 6 months ago they started 3 years
44:46four years 5 years 6 years prior to that
44:49so if you're interested in prlifting
44:51understand that there are layers to
44:53becoming stronger it doesn't happen in 6
44:55months although it can happen happen
44:57very fast sometimes it also takes time I
44:59gave my example because again that's the
45:01the example I know the the best right I
45:03started at 22 it took me 5 years to
45:05become a parting world champion so
45:07imagine if after starting at 22 by 24 I
45:10wasn't at the World level again if I I
45:12would have said oh I'm not at the World
45:14level I will never get there so might as
45:16well stop I would never have become a
45:18world champion so keep in mind yeah
45:20there's probably a huge gap between you
45:22starting right now and the top level of
45:24your weight class regardless of the
45:26weight class but you know you have to
45:27start you have to practice the sport you
45:29have to train for weeks for months for
45:31years and then you know if you could be
45:34good at the sport or not so that will be
45:36uh my advice don't put limits that don't
45:39exist on yourself what you should put on
45:41yourself is expectations and make sure
45:44you're able to create like um short-term
45:46midterm long-term expectations don't
45:49just look at the higher higher top level
45:51athletes and be like shortterm I want to
45:52be there no that's probably your
45:54longterm short term is okay I'm
45:55squatting right now when 60 if I do 180
45:58I may qualify for Nationals okay let's
46:01push to 180 that's your short to midterm
46:03goal and then midterm is I want to be
46:05top five at Nationals okay cool you
46:07train for that and then you know have
46:09these you know sequences in a year
46:11because if your only goal is I'll become
46:13world champion and I think that's a good
46:15goal to have when I started had that
46:17goal I still had layers that then led me
46:20to my goal because if you only have that
46:21goal um because it's so far away you
46:24can't see how much closer you're getting
46:25so having small goals you can just take
46:28on the way up is the way to go my final
46:30advice would be I think it's probably
46:32the most underrated advice powerlifting
46:34is an individual sport yes I know that
46:36and I agree on that but if you look at
46:39some of the best powerlifters they
46:41always practice the sport almost as the
46:44team sport so in my example I'm training
46:46with like 10 15 athletes almost every
46:49day and we all are alone when we're
46:51doing our motions our movements but
46:54there's like this General environment
46:56that like just pushes us upward and the
46:59crazy thing is in my gym where I train
47:01we're three world champions and it's not
47:04like we all became world champions and
47:06then started training together it's we
47:08started training together years before
47:10we became world champions We started
47:12training together with Leah in 2018 we
47:15both became world champions in 2021 so
47:17three years prior and with Tiffany she
47:19probably I think joined around 2019 2020
47:22and then we became world champions
47:23afterwards and for me it's not about
47:26it's it's not a coin incidence it's
47:27because when we were training together
47:29we had this very very high expectation
47:32of each other you know when Tiffany was
47:34squatting Leah and myself were watching
47:36having high expectations for her the
47:38same with Leah the same with myself so I
47:40would say is try to find a gym where
47:43first P lifting is allowed because some
47:44gyms don't allow it if your gym doesn't
47:46allow Pro lifting find another gym
47:47pretty straightforward uh but once you
47:49found a gym that allows powerlifting try
47:51to find training partners because those
47:53training Partners if they're good
47:55spirited like you then it will just be
47:58this whole environment of pushing each
48:00other up and you'll be much stronger
48:03down the line than if if you were to
48:04train alone now obviously you can train
48:06alone you can become very very strong
48:08alone we all know some good athletes
48:10some even like the best athletes that do
48:12train alone and I don't want to say you
48:14can't make it to the top while training
48:16alone but I want to say that training
48:18with an environment training with a crew
48:20is a very good way to get to the top uh
48:23probably a bit faster than if you were
48:25to train completely alone and I think
48:27that without this whole idea without
48:30this own feeling that I had and I wanted
48:32to always push myself I wouldn't have
48:34been able to accomplish what I have
48:36accomplished so far in powerlifting and
48:38what I also will accomplish in the
48:40future because it's not done it's not
48:42done so that's how I wanted to start
48:452025 with this video for you guys so I
48:48think it was a pretty lengthy video but
48:50I just wanted to go over some general
48:52things that you know you could have in
48:53mind to how you can actually start
48:55prlifting so so 2025 guys have some uh
48:59things that I want to do for myself and
49:00I want to challenge you to do is push
49:02yourself to become stronger train harder
49:05find those gym Partners like I talked
49:07about whether they're physically with
49:09you but also remotely on social media
49:11where you can then exchange and have
49:13good conversations about that but yeah
49:15powerlifting is a sport where you need
49:17to train hard train with intent in order
49:19to grow in order to become strong but I
49:21think that's a sport that a lot of
49:23people can actually become very good at
49:26so so don't waste any time 2025 is the
49:29year to start and I hope this tutorial
49:31this guide was helpful that's the case
49:33it was a lot of work writing the script
49:35down editing for my camera guy so the
49:37best way you can support is make sure
49:39you leave a comment make sure you
49:41subscribe make sure you like this video
49:43and like I said I have a lot more to
49:46come in 2025 on this English Channel so
49:49make sure you follow to not miss any of
49:51that guys we're all going to train our
49:54asses off this year so it has already
49:57started

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