Especially if you aren’t using a shirt, use a narrower grip. This will let you pull your elbows in tighter which will bring your lats in more. You pick up some added distance but just try to get a bigger arch to compensate.
Go with a Rage (not RageX). You’ll get good poundage out of it, the price is right - $75, and the groove is much more forgiving. You won’t have to modify your form to match the shirt.
[quote]jjphenomenon wrote:
jlesk68 wrote:
First, you need to drop the chains on speed day and use 50-55% of your 1RM depending on how fast you are and do these with a 2 sec pause, 10x3 would be too much, stick with 6x3.
.
Out of curiosity, why is 10x3 too much? I do 9x3 and it’s worked great for me. First 3: wide grip; 2nd 3: med. grip; last 3: close grip.
A lot of times for my last 3 sets, I’ll do 3 speed reps and then 5 pauses (close gripped).[/quote]
He’s been doing them with chains, so at the bottom the weight is lighter since the chain will load at lockout, by removing the chains he’ll be using straight weight w/pauses at the bottom which he’s not used to, I’m sure that as his GPP and CNS improves he’ll adjust. I myself do 8x3 with competition grip.
This is just a local contest put on by one of the gym owners in Roswell NM.
anybody interested contact ALTONS POWERBLOCK GYM in Rosell. Im using this as a test drive and hopefully go on from there. It gets alot of people from the southeastern NM competing. I touch on the lower chest just below the nipple line. I dont really have any true
competetive powerlifters to train with
I ask Alton questions on occasion. My main source of info is this site and its
members. because anybody thats been to roswell knows its right next to bum f&*k
egypt. 3hrs from any major cities. thanks again for all your help.
[quote]Antman517 wrote:
EricKelly wrote:
for you its all about your upper back, never mind cambered bars or isometrics, tighen your bench set up, build a stronger back and learn to use your back benching
Assuming you don’t personally know him or have ever watched him bench…how can you make this statement?
[/quote]
because as much as ye’d like to think it is, this shit ain’t rocket science… I bet his back is relatively weak (it always is for a first time competitor) and his set-up is loose (again a first time competitor is usually like this), upper back work fixes all of this.
And since we’ve learnt he is an elbows out bencher, lat flare gets the bar the first few inches elbows out usually, so again weak lats… see nothing difficult, for a novice lifter there is always a simple answer to the problem and it usually relates to muscle balance.
[quote]EricKelly wrote:
Antman517 wrote:
EricKelly wrote:
for you its all about your upper back, never mind cambered bars or isometrics, tighen your bench set up, build a stronger back and learn to use your back benching
Assuming you don’t personally know him or have ever watched him bench…how can you make this statement?
As much as i hate to admit it your right my back is a weakness. and that is one of my weak points im working on.
face pulls, t-bar rows, and cleans & presses are staples of my programing, though i do cleans with legs.
because as much as ye’d like to think it is, this shit ain’t rocket science… I bet his back is relatively weak (it always is for a first time competitor) and his set-up is loose (again a first time competitor is usually like this), upper back work fixes all of this.
And since we’ve learnt he is an elbows out bencher, lat flare gets the bar the first few inches elbows out usually, so again weak lats… see nothing difficult, for a novice lifter there is always a simple answer to the problem and it usually relates to muscle balance. [/quote]
So here is the plan. based on all the replies and Dave tates article.
day 1 max effort 2-3 warmup sets
bench 5432111 up to 90- 95% max
t-bar rows 5432111
close grip bench 5432111
seated rows 5432111
decline bench 5432111
day 2 dynamic effort 50-60% all 5x5
bench cambered bar 2sec pause off chest
30sec rest
bent rows
bar dips
wide pullups
face pulls
skullcrushers
day 3 moderate 70- 80 % max
flat db
db rows
incline db
chinups
bardips
face pulls
48 hrs between days of chest
squats and cleans on other days
Thanks Mike