Ah well damn you’ll have me then as I have yet to post my 500 squat.
New PR tonight on bench - 295. Got to lift at an actual PL gym and had a bunch of dudes really work on my technique which helped so much. Things feel so much better which is great since my bench has traditionally sucked balls.
[quote]LiquidMercury wrote:
New PR tonight on bench - 295. Got to lift at an actual PL gym and had a bunch of dudes really work on my technique which helped so much. Things feel so much better which is great since my bench has traditionally sucked balls.[/quote]
f you and your powerlifting gym.
Nice pr.
Yah it was a pretty bad ass time. They had oly lifters, strongerman, powerlifters and bb’ers. Definitely an eclectic group and just some strong ass people. I got invited back again and will get to work with an actual bench group.
Some of the guys there seem to think that if I can fix this technique stuff I’ll be able to put 50 lbs on my bench or so within a few months, which would definitely be awesome. All and all I’ve gotten real lucky lately to lift with some very knowledgeable people and really helping me out in my squat and bench technique.
I would kill to put 50 pounds on my bench that quick.
Also, does anybody have any old/used knee or wrist wraps they’d be willing to sell? I’m willing to negotiate on price.
[quote]black_angus1 wrote:
I would kill to put 50 pounds on my bench that quick.
Also, does anybody have any old/used knee or wrist wraps they’d be willing to sell? I’m willing to negotiate on price.[/quote]
I have some knee wraps and wrist wraps I would be willing to let go of. I switched to raw lifting and will keep 1 pair of knee wraps to mess around with every now and then.
LM, what did they do differently with your bench technique?
Previously my bench looked almost 2 part, like a hitch for bench. I’d come off my chest and bring my elbows in and basically close grip press it up and was just taking all the tension off my chest and delts. So we changed where I was hitting on my chest some, how I was coming down regarding where my elbows were (not nearly so tucked) and then worked on flaring my lats and rotating my shoulders slightly bringing elbows out in the process. It felt so much unbelievably more smooth and weight was flying up. Hit the 295, then went back down for my reps just doing technique and then worked back up to 265 (only 10 lbs less than my previous PR and something I hadn’t even come close to hitting in like 2 months) for an easy single. All and all it was one of the most informative sessions of my life.
[quote]LiquidMercury wrote:
Previously my bench looked almost 2 part, like a hitch for bench. I’d come off my chest and bring my elbows in and basically close grip press it up and was just taking all the tension off my chest and delts. So we changed where I was hitting on my chest some, how I was coming down regarding where my elbows were (not nearly so tucked) and then worked on flaring my lats and rotating my shoulders slightly bringing elbows out in the process. It felt so much unbelievably more smooth and weight was flying up. Hit the 295, then went back down for my reps just doing technique and then worked back up to 265 (only 10 lbs less than my previous PR and something I hadn’t even come close to hitting in like 2 months) for an easy single. All and all it was one of the most informative sessions of my life.[/quote]
I made some similar tweaks, mainly the not tucking so hard and making it more fluid and it helped take mine from 285 where it had been for months to 300 in a matter of a few weeks. Btw, good luck getting that bench near 350 in the next few months.
I often see guys tucking their elbows too much at the gym on benchpress. I don’t know if this is something they are told to do or watch videos and hear guys say it but usually a big elbow tuck comes along with a bench shirt. Benching raw changes a lot of that. I don’t tuck much at all but I definately don’t focus on doing a bench like some other guys who claim they are “focusing more on their chest” by blowing their elbows way out.
guess im in, im 191 lb.Current stats 365bench/455squat/600dead
Been trying to get above 200lb forever
[quote]jsmiley07 wrote:
I often see guys tucking their elbows too much at the gym on benchpress. I don’t know if this is something they are told to do or watch videos and hear guys say it but usually a big elbow tuck comes along with a bench shirt. Benching raw changes a lot of that. I don’t tuck much at all but I definately don’t focus on doing a bench like some other guys who claim they are “focusing more on their chest” by blowing their elbows way out.[/quote]
I always tucked because when I was flared (about 45 degrees) my shoulders just hurt. I’ve since brought my shoulders out more on the chest/right off it to about 70 degrees which took all the pain out of benching for me. I’m not trying to focus on my chest and blow my elbows way out but it’s definitely more than I’m used to but hey, I feel healthier and the weight is flying up now so I’ll keep at it.
Just did the NJ State USAPL meet. First meet in the 181’s. At 5’10" I weighed in at 178 and hit the following (equipped):
Squat - 396 lb (45 lb PR, really fast, had way more in the tank)
Bench - 185 lb (opened conservative and raw since my shirt was giving me trouble)
Deadlift - 440 lb (30 lb PR, also had more in me)
Total - 1019 lb (59 lb PR)
Since I grew a good 10 lbs or so, I was having trouble touching in my shirt. I took 248 lbs, touched (barely) and pressed successfully but was red lighted because the touch was shaky. I took 253 next and touched easier, but I apparently touched a bit too low on my chest and the bar slightly moved downward when I had to struggle with it. So red lights for my 3rd, even though I pressed that, too. On the plus side, I got some ideas for what I need to work on and what is wrong with my bench. I need to work my lockout and my horizontal pulling more because I can’t pull hard enough in my shirt or lock out what I need to make it touch.
What’s up guys, I’m new to the forum, but not the website by any means. I’m an equipped bench only competitor, competing only UPA as of right now. Originally started as a 165, as of the last two meets have bumped up to the 181 class. Took some time off after my last meet in March, but am back full force training hard for my comeback meet in April 2012, UPA National Championships. Looking to break the UPA 181 National Bench record and challenge the 181 World Record as soon as possible. Mainly looking to learn from other guys, and help out in anyway possible to aspiring powerlifters.
This week’s been good in terms of PRs. 315x2 squat on Wednesday, 230x2 bench press + 215x2 reverse-grip bench press in the same session on Thursday. Bodyweight’s consistently in the 148-150 lb range. I’m deadlifting in two hours. Let’s do this. =)
Whats up guys? I’m getting some help in my training log from Dixies Finest and Inkaddict but I thought I’d post over here.
I’m doing my first ever powerlifting meet on October 2nd. I’ve never lifted with the intent of PLing but more of an athletic/“BB” style of lifting.
I plan on squeezing down into the RAW lightweight division (under 198) and was wondering what you guys think a decent total would be for that weight class and a first meet? I know the total doesnt really matter for your first meet and that its just good to get experience and all that but I’m a pretty competitive person so I want to do well lol.
There are some strong ass dudes in this thread and I’m looking for any tips/pointers that I can get. Thanks guys
Greg - 198’s vary greatly depending on federation regarding what is a “good” total. You might look at the elite standards and consider an elite 181 total as “good” in the 198’s. At my first meet though I outlifted everyone in the 198’s while competing in the 181’s so as you can see it varies greatly based on the actual meet and on the federation.
Just get in there and do a meet. It’s a blast.
[quote]gregron wrote:
Whats up guys? I’m getting some help in my training log from Dixies Finest and Inkaddict but I thought I’d post over here.
I’m doing my first ever powerlifting meet on October 2nd. I’ve never lifted with the intent of PLing but more of an athletic/“BB” style of lifting.
I plan on squeezing down into the RAW lightweight division (under 198) and was wondering what you guys think a decent total would be for that weight class and a first meet? I know the total doesnt really matter for your first meet and that its just good to get experience and all that but I’m a pretty competitive person so I want to do well lol.
There are some strong ass dudes in this thread and I’m looking for any tips/pointers that I can get. Thanks guys[/quote]
I went 507/341/518 as a 181lb RAW lifter in the USAPL. I consider them to be fairly strict on the commands, depth on squat, and length of pause on bench. I did not use knee wraps but did use wrist wraps and knee sleeves. Like LM said, it all depends on the federation and what you think is good. If you have never done a powerlfiting meet but have been doing bodybuilding training for a while then I would still expect decent numbers in the 400/300/400 ranges at least for a 198 who has been lifting for a while.
Greg, I agree with Jsmiley that 1100 is a “good” total given your training style. If you were able to get between 1200-1300, that would be “very good”. Good luck in your prep.
And a progress update for me:
Squat: 405x3
Sumo DL: 565x1
Squats were decent but the pull was nice. I’ve been on a linear squat program for close to 4 months now and it is paying off. I’m hoping to be squatting closer to 500 than 450 and maybe pulling close to 600 by the New Year.
I’ve been neglecting my gym time a lot this month, been in the gym maybe half as much as I normally am. Still, I went in and got a PR on my press today. 200x1, which is the first time I’ve pressed more than my bodyweight. Felt good.
Pulled 167.5 kg x 11 yesterday. That bumped my estimated max up from about 219kg to 229kg. Very happy with this as I had set myself a goal of pulling 500lbs by the end of this year. Obviously estimated maxes don’t always equal actual maxes but I’ve pulled more than my estimate on the last two tests :).
Just joined a weightlifting/powerlifting gym this week too, so better environment for making more progress.