I'll prob gonna get a coach before the end of this year.
First, I'm just gonna exhaust my current program of all the gains it can give me and then I'll prob give Sheiko a go. Lots of people at my gym is running Sheiko basically all year round.
I've found some good online coaches by just browsing forums. Just make sure he is specialized in whatever field you want to pursue and that he has accomplished something within that.
So for me, that would be a straight forward PL coach. Found out that Sweden's all time deadlift record holder and second placer in the super heavy weight class (+270 lb BW) is coaching people online. He only charges something like 15 bucks a week. He is also currently being coached himself by Mike Tuchscherer.
You probably want to get a bodybuilding coach if aesthetics are your goals, and then you should def get a natty one (or rather trains natty people). 3DMJ (and particularly Eric Helms) seems very good, but I have no idea what they cost.
I would much rather have a really good online coach than meeting someone IRL unless they have the same reputation, and odds are they will not. I also believe online coaches are cheaper than local coaches for the same "quality".
My buddy that I bought training sessions for my gf with gave me a free sesh and we just went over the main lifts. He told me to keep my feet straight on deadlift and just barely point them out when I squat, which is way different than what I was doing before (getting a really wide stance with my feet/legs pointed out). He said it really helps maintain tension through your legs and prevents your back from rounding when you pull/squat. Feels weird as fuck but we'll see how it goes, I pulled a single at 365 pretty easily with chalk so that was rad. He also confirmed that I'm not doing anything wrong on gripping the bar and that my grip strength just sucks hahaha.
Also explained how to position your body on the bench which I'm hoping will help my bench really take off, we'll see though I guess.
I did the feet straight sumo DL and wide squatting for a couple weeks last fall. It def keeps your legs "tighter" or more locked in, but I also got some aches in my knees and hips. It can be a problem to get the knees to track correctly, since ideally you want the knee to be in line with the angle of the feet for the lowest risk of injury.
A dude at my gym actually fucked up one of his knees by not letting it track properly while doing squats. His knees went too much out to the sides in comparison to the foot, just like how Kelly Starrett advises everyone to squat, and no his knees are fucked for life. Really strong dude with 350 bench or so but now he's stuck with box squatting 225 pretty much forever.
Also, dat russian powerlifting arch (Taken from Sheiko's new website):
This is the way the PLers at my gym setup.
Keep the butt off the bench and as high and close to the bar ass possible on the lift off (pic 4). I place the butt on the bench when the bar is over my chest and just before I start the first rep. Use leg drive to drive your body "back" on the bench towards the bar when you push off the chest. If you time it right, you should get an even tighter arch just as you come off the chest and it gets the bar in the groove easier.
Edited by conceptionist - 2/3/14 at 12:42pm