Nice.
CT,
Hit a BIG PR on my Slight Decline Bench today. Max weight… 150lbs single rep. OH YEAH!
[quote]HawaiiTunya wrote:
CT,
Hit a BIG PR on my Slight Decline Bench today. Max weight… 150lbs single rep. OH YEAH![/quote]
Excellent! BTW, for your competition-style bench press day, do it exactly like a bench press in competition: 1-2 seconds pause on the chest. Better to practice with a longer pause to get used to it.
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
CT,
Hit a BIG PR on my Slight Decline Bench today. Max weight… 150lbs single rep. OH YEAH![/quote]
Excellent! BTW, for your competition-style bench press day, do it exactly like a bench press in competition: 1-2 seconds pause on the chest. Better to practice with a longer pause to get used to it.[/quote]
I would do all of my ramping sets with the pause HT. If you don’t have someone to call the lift just pull the bar down tight, touch, count “1 mississippi”, press, count “1 mississippi”, rack.
Remember someone is probably going to be tell you when to rack the weight, so it doesn’t hurt to practice holding the lockout a few seconds. Maybe only do this on the last 3 sets.
[quote]corstijeir wrote:
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
CT,
Hit a BIG PR on my Slight Decline Bench today. Max weight… 150lbs single rep. OH YEAH![/quote]
Excellent! BTW, for your competition-style bench press day, do it exactly like a bench press in competition: 1-2 seconds pause on the chest. Better to practice with a longer pause to get used to it.[/quote]
I would do all of my ramping sets with the pause HT. If you don’t have someone to call the lift just pull the bar down tight, touch, count “1 mississippi”, press, count “1 mississippi”, rack.
Remember someone is probably going to be tell you when to rack the weight, so it doesn’t hurt to practice holding the lockout a few seconds. Maybe only do this on the last 3 sets.[/quote]
CT & Corst…
I was thinking a head of you on this one. Already thought about using the pauses both at the chest and at the lockout and then mentally listening for the “Rack It”. I noticed that was a problem for some of the guys at the last meet. They had an impressive lift but they didn’t wait for either the “Press” or “Rack” command and the lift was disqualified.
Mahalo for the tips though.
A hui ho.
Aloha Kakahiaka CT,
I am setting up for my High Pulls from blocks. Using the set up I see in your video’s with two benches.
Is this a Snatch Grip?
Okay…two more questions…
- Trying to make sure I am doing this correctly; where should the majority of the muscle fatigue happen?
- To save on Grip strength should I use my lifting straps for this?
[quote]HawaiiTunya wrote:
Aloha Kakahiaka CT,
I am setting up for my High Pulls from blocks. Using the set up I see in your video’s with two benches.
Is this a Snatch Grip?[/quote]
Snatch grip means a wide grip… to know if the grip is the proper width, stand up with the bar in your hands. Bend the knees a few inches. The nar has to be in the crease created by your pelvos and quads.
[quote]HawaiiTunya wrote:
Okay…two more questions…
-
Trying to make sure I am doing this correctly; where should the majority of the muscle fatigue happen?
-
To save on Grip strength should I use my lifting straps for this?[/quote]
-
Nowhere! If you are feeling it in one place in particular you are probably not doing it right! It’s an explosive effort of the whole body really.
-
Yes
Ct how would u set up the layer system for someone who wants to get the 3 power lifts stronger while getting faster and more athletic overall? I also go to a shitty college gym w no trap bars etc 
[quote]Christian Thibaudeau wrote:
Shrugs are smong the worst exercises one can do. They actually are a very poor exercise to hit the traps; they hit the levator scapulae and splenius more. Inflamation in both of these can really give you neck problems and even headaches.
High pulls, when done properly, do not have that problem.[/quote]
hmm, what other exercises would you recommend for the upper traps aside from high pulls? i dont like explosive movements for hypertrophy
excuse my bad english
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Okay…two more questions…
-
Trying to make sure I am doing this correctly; where should the majority of the muscle fatigue happen?
-
To save on Grip strength should I use my lifting straps for this?[/quote]
-
Nowhere! If you are feeling it in one place in particular you are probably not doing it right! It’s an explosive effort of the whole body really.
-
Yes[/quote]
- Wide grip out to the outer rings of the bar was achieved.
- Used the straps to save my grip until we got back down below the 70lbs mark.
- Explosive was conquered. I must have been doing them correctly through Ramp 1, 2 and 3 until the 3 rep Clusters, then I started feeling it more in my traps and realized I was pulling more than exploding. Stopped on the 3rep Cluster as soon as I felt the explosion was gone and I was pulling.
My 1RM was 90lbs.
[quote]HawaiiTunya wrote:
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Okay…two more questions…
-
Trying to make sure I am doing this correctly; where should the majority of the muscle fatigue happen?
-
To save on Grip strength should I use my lifting straps for this?[/quote]
-
Nowhere! If you are feeling it in one place in particular you are probably not doing it right! It’s an explosive effort of the whole body really.
-
Yes[/quote]
- Wide grip out to the outer rings of the bar was achieved.
- Used the straps to save my grip until we got back down below the 70lbs mark.
- Explosive was conquered. I must have been doing them correctly through Ramp 1, 2 and 3 until the 3 rep Clusters, then I started feeling it more in my traps and realized I was pulling more than exploding. Stopped on the 3rep Cluster as soon as I felt the explosion was gone and I was pulling.
My 1RM was 90lbs.[/quote]
Oh yeah BTW… felt the High Pulls like you said…full body. Nothing like full body fatigue!
[quote]Mr.Jeannay wrote:
hmm, what other exercises would you recommend for the upper traps aside from high pulls? i dont like explosive movements for hypertrophy
excuse my bad english[/quote]
Then I’m not the right person to ask because I’m all about using performance lifting to improve aesthetics and I do nothing but explosive pulls and olympic lifts for traps.
[quote]Mr.Jeannay wrote:
[quote]Christian Thibaudeau wrote:
Shrugs are smong the worst exercises one can do. They actually are a very poor exercise to hit the traps; they hit the levator scapulae and splenius more. Inflamation in both of these can really give you neck problems and even headaches.
High pulls, when done properly, do not have that problem.[/quote]
hmm, what other exercises would you recommend for the upper traps aside from high pulls? i dont like explosive movements for hypertrophy
excuse my bad english[/quote]
rack deadlifts and farmer’s walks are very effective, but you’re doing yourself a huge disservice by leaving out high pulls. I would have a hard time thinking of ANY endeavor (powerlifting, bodybuilding, o lifting, fill in sport here) where high pulls do not deserve a prominent role in ones training.
[quote]cubuff2028 wrote:
[quote]Mr.Jeannay wrote:
[quote]Christian Thibaudeau wrote:
Shrugs are smong the worst exercises one can do. They actually are a very poor exercise to hit the traps; they hit the levator scapulae and splenius more. Inflamation in both of these can really give you neck problems and even headaches.
High pulls, when done properly, do not have that problem.[/quote]
hmm, what other exercises would you recommend for the upper traps aside from high pulls? i dont like explosive movements for hypertrophy
excuse my bad english[/quote]
rack deadlifts and farmer’s walks are very effective, but you’re doing yourself a huge disservice by leaving out high pulls. I would have a hard time thinking of ANY endeavor (powerlifting, bodybuilding, o lifting, fill in sport here) where high pulls do not deserve a prominent role in ones training. [/quote]
I can only imagine how they are going to benefit my overall fitness and competition preparedness.
I have to admit…
CT I am exhausted and very hungry!
[quote]HawaiiTunya wrote:
[quote]cubuff2028 wrote:
[quote]Mr.Jeannay wrote:
[quote]Christian Thibaudeau wrote:
Shrugs are smong the worst exercises one can do. They actually are a very poor exercise to hit the traps; they hit the levator scapulae and splenius more. Inflamation in both of these can really give you neck problems and even headaches.
High pulls, when done properly, do not have that problem.[/quote]
hmm, what other exercises would you recommend for the upper traps aside from high pulls? i dont like explosive movements for hypertrophy
excuse my bad english[/quote]
rack deadlifts and farmer’s walks are very effective, but you’re doing yourself a huge disservice by leaving out high pulls. I would have a hard time thinking of ANY endeavor (powerlifting, bodybuilding, o lifting, fill in sport here) where high pulls do not deserve a prominent role in ones training. [/quote]
I can only imagine how they are going to benefit my overall fitness and competition preparedness.
I have to admit…
CT I am exhausted and very hungry!
[/quote]
Yes, high pulls are among the most metabolism enhancing exercises you can do. I was very hungry too when I first started doing them.
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Aloha Kakahiaka,
Sorry to bother you, but are the clusters performed with 15 or 10 seconds between the reps?
Mahalo. [/quote]
I actually decreased the rest intervals even more and found that I performed better that way, go for 5 seconds[/quote]
its true! i found , youre either gonna do it or not. 5 secs or less is better than 10. for sure. unless you take 60 secs.
set it down, reset, do it! done.
waiting for 10 secs is like n eternity. bored, distracted, etc. Just do it.
ct, im very glad you wrote this. thanks
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Aloha Kakahiaka,
Sorry to bother you, but are the clusters performed with 15 or 10 seconds between the reps?
Mahalo. [/quote]
I actually decreased the rest intervals even more and found that I performed better that way, go for 5 seconds[/quote]
its true! i found , youre either gonna do it or not. 5 secs or less is better than 10. for sure. unless you take 60 secs.
set it down, reset, do it! done.
waiting for 10 secs is like n eternity. bored, distracted, etc. Just do it.
ct, im very glad you wrote this. thanks
[/quote]
Well I started doing it this way because after 10 seconds of relaxing I had a very hard time resetting up properly, and if I stayed in the proper press positon, my muscles would get tired by rep 3 and I wouldn’t be able to maintain proper form.
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Aloha Kakahiaka,
Sorry to bother you, but are the clusters performed with 15 or 10 seconds between the reps?
Mahalo. [/quote]
I actually decreased the rest intervals even more and found that I performed better that way, go for 5 seconds[/quote]
its true! i found , youre either gonna do it or not. 5 secs or less is better than 10. for sure. unless you take 60 secs.
set it down, reset, do it! done.
waiting for 10 secs is like n eternity. bored, distracted, etc. Just do it.
ct, im very glad you wrote this. thanks
[/quote]
Well I started doing it this way because after 10 seconds of relaxing I had a very hard time resetting up properly, and if I stayed in the proper press positon, my muscles would get tired by rep 3 and I wouldn’t be able to maintain proper form.[/quote]
After having used the 10-15 last week before I knew, I definitely like the 5 sec better.