Let's Discuss Raw Training

Training Powerlifting
101

Did some speed bench yesterday which I haven’t done in quite a while due to exams.

I realise that if I go pinkies on the ring then I can keep my back tight/shoulders back but if I go closer that’s when I start having difficulties. Now I don’t know what to do…

On one hand I think a medium-grip is safer for a raw lifter as don’t have support of gear for shoulders BUT on the other hand if I go do go medium-grip then I’m more likely to let my back get loose and shoulders come forward which is a risk itself. Pretty annoyed.

I know the optimal thing is to keep trying to improve my medium-grip and keep the shoulders back but obviously that’s going to take time. Even though it’s not a massive difference between the grip widths it feels a ton different.

102

[quote]michael_xyz wrote:
Did some speed bench yesterday which I haven’t done in quite a while due to exams.

I realise that if I go pinkies on the ring then I can keep my back tight/shoulders back but if I go closer that’s when I start having difficulties. Now I don’t know what to do…

On one hand I think a medium-grip is safer for a raw lifter as don’t have support of gear for shoulders BUT on the other hand if I go do go medium-grip then I’m more likely to let my back get loose and shoulders come forward which is a risk itself. Pretty annoyed.

I know the optimal thing is to keep trying to improve my medium-grip and keep the shoulders back but obviously that’s going to take time. Even though it’s not a massive difference between the grip widths it feels a ton different.[/quote]

I go with Pinky On Rings grip and I find if I go closer, same thing: my upperback falls the fuck apart. Also, I bench 295 with POR grip, but 265 with close grip, which is thumbs width inward from the power ring. When I go POR grip my shoulders are put into the lift waay more, and the CG is mostly just triceps.

I don’t think wide hurts shoulders as long as you have strong, healthy shoulders, and take care of them. Just like I don’t think stone lifting/zercher deadlifts hurt your back: as long as you have a strong, healthy back. Personally, I don’t give a shit and I just stay with the wider grip when I bench and want the most weight. I do shoulder dislocations, 2-3x10 before every workout, along with tons of pulling: chins, rows, upperback work. Also, I overhead press a lot. For maxes, with dumbbells, barbells for reps. I think variety and total development is the key to staying healthy, which is why benching kind of wide doesn’t hurt me at all.

That, or I don’t bench enough weight yet.

103

Yes I never realised a closer grip would have been the cause till yesterday. The difference was day and night. But I still feel as though that’s something that shouldn’t be happening. I mean, many do medium-grip and keep their back tight so of course that’s still a weakness in technique or upper back or something!

104

[quote]michael_xyz wrote:
Did some speed bench yesterday which I haven’t done in quite a while due to exams.

I realise that if I go pinkies on the ring then I can keep my back tight/shoulders back but if I go closer that’s when I start having difficulties. Now I don’t know what to do…

On one hand I think a medium-grip is safer for a raw lifter as don’t have support of gear for shoulders BUT on the other hand if I go do go medium-grip then I’m more likely to let my back get loose and shoulders come forward which is a risk itself. Pretty annoyed.

I know the optimal thing is to keep trying to improve my medium-grip and keep the shoulders back but obviously that’s going to take time. Even though it’s not a massive difference between the grip widths it feels a ton different.[/quote]

Just my opinion, but I would keep using it. No point in fixing something that isnt broke. But if shoulder safety is that big of a concernm, why not slowly start bringing your grip in some. Maybe move your hands so your pinky is half an inch from the ring and use that grip for a month, then continue to move it in as you see fit.

The grip you guys are using is my wide grip. Yes, my upper back stays alot tighter and the bench stroke is alot shorter, but I also loose alot of power from my tri’s and front delts using that wide of a grip, but then again, Im a short fat fucker. Hope that helped, good luc guys

105

[quote]marlboroman wrote:
hey Chick…have you ever done a whole block or cycle with all virgin variations ?

and by virgin I mean movements you’ve never done before .

the notion sounds intriguing to me , but Im not sure why .

[/quote]

No, I havent, but I have come close. I did a 5 Week Accumulation Block and 4 of the 5 ME exercises were all new to me, all ones that were recomended over on the Westside Thread. I was sore as a mother fucker for 5 weeks! it was great and I highly recomend trying it

106

I like this chicksan person.

I am a short fucker too.

107

[quote]Chicksan wrote:

[quote]marlboroman wrote:
hey Chick…have you ever done a whole block or cycle with all virgin variations ?

and by virgin I mean movements you’ve never done before .

the notion sounds intriguing to me , but Im not sure why .

[/quote]

No, I havent, but I have come close. I did a 5 Week Accumulation Block and 4 of the 5 ME exercises were all new to me, all ones that were recomended over on the Westside Thread. I was sore as a mother fucker for 5 weeks! it was great and I highly recomend trying it[/quote]

excellent . I had a suspicion you may have tried crazy shit like that . next cycle I’m thinking I’ll give it a go for the accu. block…and then add in bands for the intens. block (also something I havent done yet ) . should be interesting .

108

Yes that might be a good idea.

To be fair a lot of the time I’m not using pinkies on the ring because of how Westside is set out. My ME movements vary of course and one of the things I alter a lot is grip width because I lack a ton of other variable to change although that will be changing for this Summer.

I care about shoulder health as I’ve had problems with both shoulders before so obviously worried in the future that one will be major and fuck me over completely.

109

[quote]marlboroman wrote:

[quote]Chicksan wrote:

[quote]marlboroman wrote:
hey Chick…have you ever done a whole block or cycle with all virgin variations ?

and by virgin I mean movements you’ve never done before .

the notion sounds intriguing to me , but Im not sure why .

[/quote]

The Accumulation Block is the hardest for me. One, because Im not very fast, as a matter of fact, my speed blows. Two, I dont like reps, I fucking hate reps. Anything above 6 is cardio for me, but after reading the Westside Thread and all the articles attached to it, I see that I need to.

This is why I choose to do new things during this block, the reps are set higher, so its easier for me to get accumstomed to the movement, and be able to tell in the following days if it worked or not. Two movements that I tried over this last one was benching with the giant cambered bar and dead lifting with the SSB on my back. Not enough weight to put me in serious danger like a 1RM would do, but just heavy enough for me to hate life!

The Intensification Bloack, for me, is either alot of chain weight or alot of heavy band tension. I dont get to carried away with variety of exercises, this is the time me to strain.

Hope this helps, and the best of luck to you in your next block

No, I havent, but I have come close. I did a 5 Week Accumulation Block and 4 of the 5 ME exercises were all new to me, all ones that were recomended over on the Westside Thread. I was sore as a mother fucker for 5 weeks! it was great and I highly recomend trying it[/quote]

excellent . I had a suspicion you may have tried crazy shit like that . next cycle I’m thinking I’ll give it a go for the accu. block…and then add in bands for the intens. block (also something I havent done yet ) . should be interesting .
[/quote]

110

[quote]michael_xyz wrote:
Yes that might be a good idea.

To be fair a lot of the time I’m not using pinkies on the ring because of how Westside is set out. My ME movements vary of course and one of the things I alter a lot is grip width because I lack a ton of other variable to change although that will be changing for this Summer.

I care about shoulder health as I’ve had problems with both shoulders before so obviously worried in the future that one will be major and fuck me over completely. [/quote]

Another thing you may try, in order to save the shoulders, is do all of your warm ups set using a close grip. This past monday, I did Upper ME and I didnt use my Comp grip until I put on the slingshot. I did 315 for 3 reps with a close grip as my last warm up, then slid on the slingshot and preceeded to move my hands out.

I dont know if this will help as Ive never had shoulder problems (i was blessed with a shitty back, lol) but if I can help you out with some of my “off the wall” suggestions, well dammit, ive done my forum duties!! good luck