Meat, I’m a relative beginner lifter and after reading through most of this thread I was wondering what kind of template you would suggest for someone new to this style of training? I’d like to get stronger and more explosive with my lifts.
skwattts- i’m love’n the cambered bar. i can really tell this bar will supplement my deadlift well. i can feel these in the hams and glutes throughout the lift. i’m still feeling out the movement and upping the weight. i’m also going deep with a really long pause to make the movement as close to an actual dead as possible.
cambered bar squat- paused
0 x 6
190 x 4
280 x 4
370 x 2
460 x 1
510 x 1 + 50lbs from last time
front squats- deep and not locking out
135 x 15,20,25
leg press- not locking out
6 plates x 30,40,50
seated calf raise
some x 20 x 3
quads are all swole. too bad we don’t have any mirrors to flex in front of.
skwattts- i’m love’n the cambered bar. i can really tell this bar will supplement my deadlift well. i can feel these in the hams and glutes throughout the lift. i’m still feeling out the movement and upping the weight. i’m also going deep with a really long pause to make the movement as close to an actual dead as possible.
cambered bar squat- paused
0 x 6
190 x 4
280 x 4
370 x 2
460 x 1
510 x 1 + 50lbs from last time
front squats- deep and not locking out
135 x 15,20,25
leg press- not locking out
6 plates x 30,40,50
seated calf raise
some x 20 x 3
quads are all swole. too bad we don’t have any mirrors to flex in front of.
[quote]Viper 87 wrote:
Meat, I’m a relative beginner lifter and after reading through most of this thread I was wondering what kind of template you would suggest for someone new to this style of training? I’d like to get stronger and more explosive with my lifts.[/quote]
5/3/1 all the way…
[quote]maraudermeat wrote:
why are you using the cheater sumo stance??
you aren’t efficiently using the lower body right now. the advantage of using sumo is that you can initiate the lift with the legs. the way you are setup you are doing more of a wide stance conventional deadlift.
you need to get the legs more parallel to the bar with the feet pointed towards the plates more. the way you are doing it with the feet forward and the knees tracking forward doesn’t allow you to use much of the hips. you want to really open up the groin, point the toes out and force the knees out as you start the lift. the knees should track towards the plates, not forward. this will allow you to get the hips into the movement.
also, you are starting with the shoulders in front of the bar. as you drop into the hole the shoulders should be over the bar. i think getting your feet and legs in the proper position will solve that problem though.
try that out and get me another vid. [/quote]
Well, I had another sumo session and my video camera ate the tape.
When I tried to really open up my hips and get my toes out I started having some serious balance issues. Turned them back in some (still more out than I was before) and was able to pull a good bit more than previously.
Any tips or thoughts on balance with your hips that open? Think maybe it’s me not keeping the weight centered over my feet?
[quote]DoubleDuce wrote:
[quote]maraudermeat wrote:
why are you using the cheater sumo stance??
you aren’t efficiently using the lower body right now. the advantage of using sumo is that you can initiate the lift with the legs. the way you are setup you are doing more of a wide stance conventional deadlift.
you need to get the legs more parallel to the bar with the feet pointed towards the plates more. the way you are doing it with the feet forward and the knees tracking forward doesn’t allow you to use much of the hips. you want to really open up the groin, point the toes out and force the knees out as you start the lift. the knees should track towards the plates, not forward. this will allow you to get the hips into the movement.
also, you are starting with the shoulders in front of the bar. as you drop into the hole the shoulders should be over the bar. i think getting your feet and legs in the proper position will solve that problem though.
try that out and get me another vid. [/quote]
Well, I had another sumo session and my video camera ate the tape.
When I tried to really open up my hips and get my toes out I started having some serious balance issues. Turned them back in some (still more out than I was before) and was able to pull a good bit more than previously.
Any tips or thoughts on balance with your hips that open? Think maybe it’s me not keeping the weight centered over my feet?[/quote]
that is definitely the downside of getting the feet out. you will just have to keep working at it and find some common ground. i usually fell back on my lighter sets but as the weight got heavier i was able to stay balanced better.
keep practice’n.
meat, STRONG lifts and great thread!
i have a question, you and others recommend doing rack pulls from mid shin to work on the point where the speed from the floor stops helping you. does this apply to sumo lifters as well? (since sumo has a shorter ROM)
thanks in advance and keep up the insane work
deads… this was my third time pulling conventional from the floor and i’m very happy with my progress so far. i feel that i’ll be a mid 700 puller in no time.
i had an awesome nosebleed on my last heavy pull of the day. that was just a bonus.
warmup conventional pulls
135x4
225x4
315x4
405x2
495x1
working set
600 + 100lbs of chain x 1
deficit pulls
225 + 100lbs of chain x 1
315 + 100lbs of chain x 1
405 + 100lbs of chain x 1
495 + 100lbs of chain x didn’t even give it a good pull…lower back was toasty
GHR’s
BW x 10 x 3
abzzzzz roller
10 x 2
chalk and blood mix together nicely.
[quote]deadliftgoal500 wrote:
meat, STRONG lifts and great thread!
i have a question, you and others recommend doing rack pulls from mid shin to work on the point where the speed from the floor stops helping you. does this apply to sumo lifters as well? (since sumo has a shorter ROM)
thanks in advance and keep up the insane work[/quote]
yep… still goes for sumo. if you are looking for deadlift variations, deficit pulls and elevated ones set at midshin are good choices. when setting up though, you need to setup and start in the same position you would be in during your full ROM pull.
bench’n - came into this session tired. i’ve been basically living off of protein shakes with few carbs.
full ROM bench
warmup
0x10
135x6
225x4
275 + 50lbs chain x 1
315 + 50lbs of chain x 1
365 + 50lbs of chain x 1
425 + 100lbs of chain x 1
we will hit an opener probably on monday. can’t wait to see how the chains have helped my lockout. when we moved to the close grip bench stuff i could definitely tell my bar speed was faster and lockout was more crisp.
close grip bench to foam- paused
225 x 10
315 x 10
365 x 6
405 x 4
elbow’s out
40’s x 10
50’s x 10
60’s x 10
70’s x 10
that be it.
here’s my heavy bench set from last night. it was 425lb of bar weight with 100lbs of chain. that’s approximately 475 at the chest and well over 500 at lockout.
[quote]maraudermeat wrote:
here’s my heavy bench set from last night. it was 425lb of bar weight with 100lbs of chain. that’s approximately 475 at the chest and well over 500 at lockout.
Awesome MM. Ive always wanted to see what chains feel like lol.
[quote]Akuma01 wrote:
[quote]maraudermeat wrote:
here’s my heavy bench set from last night. it was 425lb of bar weight with 100lbs of chain. that’s approximately 475 at the chest and well over 500 at lockout.
Awesome MM. Ive always wanted to see what chains feel like lol.[/quote]
i only had access to bands at my last gym. have chains is awesome. they feel so much more natural than bands and allow a more natural ROM than bands. i will definitely keep using them. unfortunately most gyms don’t have them.
hey nice 6-pack!
Definatley have picks up some good tips reading through this thread, good stuff
Meat, or anybody for that matter…I was just curious why you’d get a nosebleed doing a dead? I’ve had my fair share of bloody noses, but the other day I was thinking about it, and couldn’t figure out why your nose would just start bleeding from lifting something heavy. Is it a burst blood vessel or something? Or did your buddy just slap you a bit too hard lol! BTW, how does it feel to know that you can deadlift ~5.5 19 yr old college girls?
[quote]hlss09 wrote:
Meat, or anybody for that matter…I was just curious why you’d get a nosebleed doing a dead? I’ve had my fair share of bloody noses, but the other day I was thinking about it, and couldn’t figure out why your nose would just start bleeding from lifting something heavy. Is it a burst blood vessel or something? Or did your buddy just slap you a bit too hard lol! BTW, how does it feel to know that you can deadlift ~5.5 19 yr old college girls? [/quote]
when you are straining that hard and holding your breath, your blood pressure goes through the roof. blood vessels rupture. not only did i blow out my nose, i also blew a blood vessel in my eye. the entire white in my right eye has been non existant since then.
the more seasoned you get as a lifter, the more muscle fibers you can recruit and the more you can strain, the harder you strain, the more likely it is to blow a blood vessel.
pretty fucking awesome if you ask me.
sweet lord… Just don’t pop a testicle or burst out in hemorrhoids lol! Great work in here. You’ve gotta be one of the strongest dudes east of the Nile. Do you still have any pics from when you competed in BB competitions? I checked your profile, but you don’t have any up.
skwatt’n- cambered bar. what a lower back pump this thing gives.
paused
0x10
190x4
280x2
370x1
460x1
550x1
600x1
ghr and ab roll outs.
thats it.
Hey meat,first of all, awesome work, and thanks for sharing all the knowledge. I would just like to ask your opinion on something, if you will. Do you have any good tips on benching on a really low bench? I have recently switched gyms, and this new place has such a low bench I just can’t get a good set-up. It sucks, as I can’t use leg drive and have a hard time keeping the shoulders in a good, safe position.
[quote]Daniel-San wrote:
Hey meat,first of all, awesome work, and thanks for sharing all the knowledge. I would just like to ask your opinion on something, if you will. Do you have any good tips on benching on a really low bench? I have recently switched gyms, and this new place has such a low bench I just can’t get a good set-up. It sucks, as I can’t use leg drive and have a hard time keeping the shoulders in a good, safe position.[/quote]
i’ve had to use really low benches as well…they suck. is there anyway to elevate the bench?? maybe place some matts under the supports. also, if you can, i would chalk your back up good to keep from sliding. i’m lucky enough to have a private gym now where i can chalk the shit out of the entire bench.
i feel your pain. until recently i’ve had to make due with below par equipment.