[quote]michael_xyz wrote:
See this is the main issue I have with training weak points - many of the so-called sticking points are the same for EVERYONE.
The one place they seem to vary more is on the deadlift - I have a tough time locking it out whilst I know quite a few who have a hard time pulling it off the floor. However, the rest is the same. Bench press you shouldn’t fail at lockout and it’ll always be a few inches off the chest and same for squat. That’s just standard sticking points.
My issue with bands and chains is that they don’t help this; the bottom is lighter and there’s nothing you can do to change it so that it’s the opposite effect.[/quote]
This is a main reason why I am not a huge fan of tons of bands and chains for max effort work. Especially for raw lifting. All training should call for a period of time where relative training volume and intensity is highests (bands and chains make this very easy to accomplish) but it is east to overdo it. For example, I’ve seen guys do reverse band benching with a fucking pair of strong bands about 8 feet above the bar. So, when they hit 650lbs they start saying that is their bench training PR. Then when they can’t do over 400lbs without a shirt on, they look/sound like a total asshole.
That being said, they have their place in training. My lockout on my bench sucks. Using a doubled mini band and hitting some heavy stuff off a 2 board really helps my lockout. Same deal with reverse band DLs, banded DLs, and squatting against chain (usaully no more than 100-150lbs).
I’ll get in on this… It’s my first post but I’ve lurked T-Nation for years.
I’m preparing for a USAPL Texas meet in September, competing in the 181 Raw Open or Military division if it’s offered. Totalled 1124 in my first meet last October in USPA Central California Open, 408/253/463. Current gym bests are a shaky 425 squat, touch and go 295 bench and a doubled 470 deadlift.
Today is my final 10x3 day of the Smolov Base mesocycle, 10x3 at 375. I should crush my past gym best. I’d love to qualify for nationals at the September meet. I’m much stronger than I was at my last meet, I’m confident I can be very close to the 1350 qualifying total by September.
[quote]michael_xyz wrote:
See this is the main issue I have with training weak points - many of the so-called sticking points are the same for EVERYONE.
The one place they seem to vary more is on the deadlift - I have a tough time locking it out whilst I know quite a few who have a hard time pulling it off the floor. However, the rest is the same. Bench press you shouldn’t fail at lockout and it’ll always be a few inches off the chest and same for squat. That’s just standard sticking points.
My issue with bands and chains is that they don’t help this; the bottom is lighter and there’s nothing you can do to change it so that it’s the opposite effect.[/quote]
This is a main reason why I am not a huge fan of tons of bands and chains for max effort work. Especially for raw lifting. All training should call for a period of time where relative training volume and intensity is highests (bands and chains make this very easy to accomplish) but it is east to overdo it. For example, I’ve seen guys do reverse band benching with a fucking pair of strong bands about 8 feet above the bar. So, when they hit 650lbs they start saying that is their bench training PR. Then when they can’t do over 400lbs without a shirt on, they look/sound like a total asshole.
That being said, they have their place in training. My lockout on my bench sucks. Using a doubled mini band and hitting some heavy stuff off a 2 board really helps my lockout. Same deal with reverse band DLs, banded DLs, and squatting against chain (usaully no more than 100-150lbs).[/quote]
I can say I fell into this trap of using too much bands/chains for max effort work. It just wasn’t representing the lift in terms of raw lifting. I have since gone back to 5/3/1 but if/when i go back to the conjugate method, I will be much smarter in my choices for max effort work.
Thought I’d join in. Best meet lifts 473/326/633. Squat was done at 182 and bench/deadlift were done at 183.6. I plan on going up to around 190 and making a run at a 700 deadlift this year.
