[quote]spar4tee wrote:
I’ve been really focusing on speed/explosiveness on my lifts this past 5-6 weeks and it’s starting to become noticeable. I can feel the difference in my heavier sets, but I still need more for it to make a considerable difference. I’ve also started to really put a lot of focus on good mornings. My PC needs it :)[/quote]
o forreal? so do you do lighter weight and just work on speed?
[quote]spar4tee wrote:
What’s your bench look like btw?[/quote]
290 in competition, 300 a couple months later. Wanna get 350 in november
[quote]WayneTrain777 wrote:
[quote]spar4tee wrote:
I’ve been really focusing on speed/explosiveness on my lifts this past 5-6 weeks and it’s starting to become noticeable. I can feel the difference in my heavier sets, but I still need more for it to make a considerable difference. I’ve also started to really put a lot of focus on good mornings. My PC needs it :)[/quote]
o forreal? so do you do lighter weight and just work on speed?[/quote]
No, I still do a lot of heavy lifting and rep work. I just added an emphasis on speed deads, speed bench, jumps now too, and just as explosive as possible on my press movements and squats. It’s helped improve on my maximal strength as well as more time to work on technique particulary on the deadlift. My weak points right now on the squat and dead are basically speed/explosiveness, posterior chain and ab strength.
[quote]WayneTrain777 wrote:
[quote]spar4tee wrote:
What’s your bench look like btw?[/quote]
290 in competition, 300 a couple months later. Wanna get 350 in november[/quote]
What really helped me was emphasis on close grip and splitting heavy (like 85-95%) with higher reps 50/50. Heavy overhead presses, incline bench, and a lot of upper back also helped. Am I correct in assuming you want to stay in your weight class?
[quote]spar4tee wrote:
[quote]WayneTrain777 wrote:
[quote]spar4tee wrote:
What’s your bench look like btw?[/quote]
290 in competition, 300 a couple months later. Wanna get 350 in november[/quote]
What really helped me was emphasis on close grip and splitting heavy (like 85-95%) with higher reps 50/50. Heavy overhead presses, incline bench, and a lot of upper back also helped. Am I correct in assuming you want to stay in your weight class?[/quote]
cool ill try all that. how heavy do u go for the 50/50? yea i wanna stay at 181 for a while
[quote]WayneTrain777 wrote:
[quote]spar4tee wrote:
[quote]WayneTrain777 wrote:
[quote]spar4tee wrote:
What’s your bench look like btw?[/quote]
290 in competition, 300 a couple months later. Wanna get 350 in november[/quote]
What really helped me was emphasis on close grip and splitting heavy (like 85-95%) with higher reps 50/50. Heavy overhead presses, incline bench, and a lot of upper back also helped. Am I correct in assuming you want to stay in your weight class?[/quote]
cool ill try all that. how heavy do u go for the 50/50? yea i wanna stay at 181 for a while
[/quote]
Basically (I usually bench two times a week btw) one day I’d work to a heavy weight (often 90ish%) with 3x3 or 4x4 in jumps of usually 25-35 lbs after a lighter warm up. After that I’d either do another heavy set or two with the a little more weight or take a lighter weight and do sets of about 8 or so. I just varied the rep ranges pretty much, stick with heavy for two weeks, then switch to moderate weight seeking rep PRs for a little while. It’s not really a system just the way I like to train but it worked then. I’m focusing more on the heavier end with speed work now though.
That 625 would be an American record I think if it’s raw/tested. Congrats, definitely some solid lifting there.
The thought behind me doing that in the first place was based on the observation that my rep maxes would also calculate to pretty much one another. If I could bench 225x10 then I could bench 300x1 and vice versa and if this wasn’t true then working on the weaker end made both ends stronger. Be careful with it though if you want to stay in 181 as it does have a hypertrophy element, but it shouldn’t be problem if you’re not eating for more size.
[quote]LiquidMercury wrote:
That 625 would be an American record I think if it’s raw/tested. Congrats, definitely some solid lifting there.[/quote]
i wish, i was in the 198 class when i did that. i tried the gomad diet to bulk up…it ended up gaining about 15lbs of water…it didnt help at all and i was always bloated
[quote]spar4tee wrote:
The thought behind me doing that in the first place was based on the observation that my rep maxes would also calculate to pretty much one another. If I could bench 225x10 then I could bench 300x1 and vice versa and if this wasn’t true then working on the weaker end made both ends stronger. Be careful with it though if you want to stay in 181 as it does have a hypertrophy element, but it shouldn’t be problem if you’re not eating for more size.[/quote]
makes sense. i havent been working on bench nearly as much as the other two bc its always been kinda weak, but its time for it to come up! thanks for the advice i really appreciate it. ill keep you updated on the progress. do u compete?
Now my fix is inclines. Lot and lots of heavy inclines LOL.
[quote]WayneTrain777 wrote:
[quote]spar4tee wrote:
The thought behind me doing that in the first place was based on the observation that my rep maxes would also calculate to pretty much one another. If I could bench 225x10 then I could bench 300x1 and vice versa and if this wasn’t true then working on the weaker end made both ends stronger. Be careful with it though if you want to stay in 181 as it does have a hypertrophy element, but it shouldn’t be problem if you’re not eating for more size.[/quote]
makes sense. i havent been working on bench nearly as much as the other two bc its always been kinda weak, but its time for it to come up! thanks for the advice i really appreciate it. ill keep you updated on the progress. do u compete?
[/quote]
I wish. I plan to do one down here in GA while I’m at school.
spar4tee - should come with me and some others here on T-Nation to a meet. I’m on the north side of Atlanta, next one we’re going to though is just a bit outside knoxville (3 hour drive or so) Nov. 11, you’re more than welcome to come.
spar4tee - should come with me and some others here on T-Nation to a meet. I’m on the north side of Atlanta, next one we’re going to though is just a bit outside knoxville (3 hour drive or so) Nov. 11, you’re more than welcome to come.
Now back to your SQ and DL. Technique is solid with no apparent weaknesses except a very miniscule buttwink at the bottom of the squat. Looks like you just have to get stronger all over. The only lift I can think of that supplement is good mornings which are currently. I say push the weight on those. Also have given sumo deads a try?
[quote]LiquidMercury wrote:
spar4tee - should come with me and some others here on T-Nation to a meet. I’m on the north side of Atlanta, next one we’re going to though is just a bit outside knoxville (3 hour drive or so) Nov. 11, you’re more than welcome to come.[/quote]
I’d love too. It’s on a Friday too which is awesome for my class schedule. I’m in Statesboro though about 45 miles from Savannah, so a bit of a ways from Atlanta. What do you think?
[quote]spar4tee wrote:
Now back to your SQ and DL. Technique is solid with no apparent weaknesses except a very miniscule buttwink at the bottom of the squat. Looks like you just have to get stronger all over. The only lift I can think of that supplement is good mornings which are currently. I say push the weight on those. Also have given sumo deads a try?[/quote]
my hips are extremely tight so i cant get down low enough to do them correctly lol. ive been working on flexibility more tho…
[quote]spar4tee wrote:
[quote]LiquidMercury wrote:
spar4tee - should come with me and some others here on T-Nation to a meet. I’m on the north side of Atlanta, next one we’re going to though is just a bit outside knoxville (3 hour drive or so) Nov. 11, you’re more than welcome to come.[/quote]
I’d love too. It’s on a Friday too which is awesome for my class schedule. I’m in Statesboro though about 45 miles from Savannah, so a bit of a ways from Atlanta. What do you think?[/quote]
Early weigh in’s are on the 11th (Friday - which I’ll need to be at as I cut weight for my meets) and the actual meet is on Saturday. It’d actually be quicker for you to drive straight up (Gatlinberg TN is where the meet is) then over to Atlanta, so if you’ve got some buds that are interested in doing a meet, grab them and head on up. It’s always good to do your first meet with someone that’s competed before so as to help you out and make sure you’re where you need to be and do everything right. I definitely wish I had had someone to help me out for my first meet.
[quote]WayneTrain777 wrote:
[quote]spar4tee wrote:
Now back to your SQ and DL. Technique is solid with no apparent weaknesses except a very miniscule buttwink at the bottom of the squat. Looks like you just have to get stronger all over. The only lift I can think of that supplement is good mornings which are currently. I say push the weight on those. Also have given sumo deads a try?[/quote]
my hips are extremely tight so i cant get down low enough to do them correctly lol. ive been working on flexibility more tho…[/quote]
I feel you on the tight hips. I remember a year ago I just couldn’t right no matter what I tried. Are you extending your hips or just bending over? It took me a while to only move the hips.
[quote]LiquidMercury wrote:
[quote]spar4tee wrote:
[quote]LiquidMercury wrote:
spar4tee - should come with me and some others here on T-Nation to a meet. I’m on the north side of Atlanta, next one we’re going to though is just a bit outside knoxville (3 hour drive or so) Nov. 11, you’re more than welcome to come.[/quote]
I’d love too. It’s on a Friday too which is awesome for my class schedule. I’m in Statesboro though about 45 miles from Savannah, so a bit of a ways from Atlanta. What do you think?[/quote]
Early weigh in’s are on the 11th (Friday - which I’ll need to be at as I cut weight for my meets) and the actual meet is on Saturday. It’d actually be quicker for you to drive straight up (Gatlinberg TN is where the meet is) then over to Atlanta, so if you’ve got some buds that are interested in doing a meet, grab them and head on up. It’s always good to do your first meet with someone that’s competed before so as to help you out and make sure you’re where you need to be and do everything right. I definitely wish I had had someone to help me out for my first meet.[/quote]
Good deal