[quote]c. wrote:
Phill wrote:
Gimp upper ME Upper May6th 07
Still taking it easy on wrist also flood / rain here on top of it all shitter is backed up looks like blown pipe from Tree roots. I got to watch the water rise as it rained 9 friggin inches didn?t quite come in house So now have ability to wipe my butt with my right hand but no damn crapper LOL HA prob be excavating soon
So between working on that etc got this in
1A) OH DB Press strict
35 x 10
60 x 10
70 x 8
80 x 8
90 x 5
100 x 4
110 x 1,2,2
80 x 6
60 x 13
No pushing don?t think wrist would handle it didn?t have to really clean these getting stronger just kinda popped em up and go. 110 a bit iffy on the wrist but tied PR twice so all good
1B) one arm Pull down
3 warm ups
130 x 5 (9sets)
2A) Cable press
These are kind of like an extreme ROM decline press I lean against a pole to avoid using body weight
70 x 11
80 x 7
90 x 5,5
50 x 17
2B) DB row
130 x 5 (5 sets)
3A)
Bench leg raises
5sets
3B)
Light cable work for bad arm shoulder and good arm prehab
That?s all not to shabby
Phill
not too shabby at all
that’s a lota work to get in with all the other ‘crap’ you got goin on. (pun intended)
Sup Meat. Do you actually sit down on the box before you come back out of the hole or is that different?
I am back by the way after 4 months of bullshit, weight loss, strength loss, blah blah. Glad to see this thread is still alive and kicking.
My current numbers bench 350, squat 365, dead 455. Yeah pretty bad but rapidly improving again. Was happy I hit 455 fairly easy the other day 3rd DL session back. Looking to get back to 500 and then onto new heights.
A
[quote]maraudermeat wrote:
dez6485 wrote:
this could very well be my favorite thread on this site, ever.
that being said:
got ME lower tonight, looking for a good ME exercise- like everyone else, bottom of the squat is the weakest (duh) and also the weak point in my deads is off the floor. suggestions?
btw, have already incorporated some speed pulls from a 4" box as my second exercise on DE lower day.
thanks!
If you are weak out of the bottom- hit box squats below parallel and make sure to release the hips on every rep.
Also, paused squats and good morning squats are good ideas. Paused leg presses are good for the dead and the squat. Other ideas are heavy front squats to box or full ROM, RDL’s, Olympic squats, Hack squats with barbell, Good mornings, Pull throughs, and work the speed with box squats and deads.
you may also have some form issues. Get some vids up for us to tear apart.
[quote]4est wrote:
dre wrote:
… I’m new to this type of training but really want to focus on powerlifting. I’m hoping that I can bounce any questions I might have off you guys.
My current PRs are:
405 dead
255 bench
325 squat
All of these were done raw and without a belt. You guys have a great thread here and I’m hoping that I can learn a ton.
YES! A bench that is close to mine. Welcome aboard.[/quote]
Thanks 4est.
So, quick question for you guys. The 12 Week Beginners Manual calls for 4 board presses tonight. I was cruising around T-Nation today and came across an article by Joel Marion. He basically says that 4 board presses are for lifters who use bench shirts. And those lifters who lift raw should stick to 2-3 board presses.
Do you guys agree with this? Since I only want to lift raw right now, should I stick with 2-3 boards instead of going to 4?
So, quick question for you guys. The 12 Week Beginners Manual calls for 4 board presses tonight. I was cruising around T-Nation today and came across an article by Joel Marion. He basically says that 4 board presses are for lifters who use bench shirts. And those lifters who lift raw should stick to 2-3 board presses.
Do you guys agree with this? Since I only want to lift raw right now, should I stick with 2-3 boards instead of going to 4?[/quote]
The 4 boards are to build your lockout. It won’t hurt anything to have them in there to start. However, you will want to evaluate where you fail on the bench press and then use an exercise for that weakness. That’s one of the key points - evaluating weaknesses. If you need work on the lockout, use the 4 board. If you die in the middle use the 2-3 board.
So, quick question for you guys. The 12 Week Beginners Manual calls for 4 board presses tonight. I was cruising around T-Nation today and came across an article by Joel Marion. He basically says that 4 board presses are for lifters who use bench shirts. And those lifters who lift raw should stick to 2-3 board presses.
Do you guys agree with this? Since I only want to lift raw right now, should I stick with 2-3 boards instead of going to 4?
The 4 boards are to build your lockout. It won’t hurt anything to have them in there to start. Later, you will want to re-evaluate where you fail on the bench press and then use an exercise for that weakness. That’s one of the key points - evaluating weaknesses.
[/quote]
[quote]Amsterdam Animal wrote:
Sup Meat. Do you actually sit down on the box before you come back out of the hole or is that different?
I am back by the way after 4 months of bullshit, weight loss, strength loss, blah blah. Glad to see this thread is still alive and kicking.
My current numbers bench 350, squat 365, dead 455. Yeah pretty bad but rapidly improving again. Was happy I hit 455 fairly easy the other day 3rd DL session back. Looking to get back to 500 and then onto new heights.
A
[/quote]
what’s up AA…
Good to see you are back at it again.
Of course the thread is still going. It’s actually growing pretty big. We have a lot of new guys coming over to the dark side. we are as constant as death and taxes.
As for the box squats- you can do them touch and go or sit on the box. I prefer to sit down and release the hip flexors. It will help develop bottom end power and teach you to keep tight in the hole. If you’ve never done them before, you don’t just simply sit down though. you are actually sitting back as if to try and find a chair behind you. by sitting back you keep the arch and place the stress on the hips. you can do these at parallel, slightly above parallel and below parallel. If you do them below parallel, you will find the need to take your stance in some.
Good luck, glad to see you are back… been wondering about the “Animal”.
[quote]dre wrote:
4est wrote:
dre wrote:
… I’m new to this type of training but really want to focus on powerlifting. I’m hoping that I can bounce any questions I might have off you guys.
My current PRs are:
405 dead
255 bench
325 squat
All of these were done raw and without a belt. You guys have a great thread here and I’m hoping that I can learn a ton.
YES! A bench that is close to mine. Welcome aboard.
Thanks 4est.
So, quick question for you guys. The 12 Week Beginners Manual calls for 4 board presses tonight. I was cruising around T-Nation today and came across an article by Joel Marion. He basically says that 4 board presses are for lifters who use bench shirts. And those lifters who lift raw should stick to 2-3 board presses.
Do you guys agree with this? Since I only want to lift raw right now, should I stick with 2-3 boards instead of going to 4?[/quote]
you will find that a lot of the training that is done by the elite are done to improve an equipped lift. I found it out the hard way. I lift and compete raw but trained like an equipped competetor. I used to do a lot of 3 and 4 board stuff and became a beast at it.
I was putting up in the mid 600’s raw on the 4 board. BUT…then I tested my raw bench and it actually dropped. Like 4est said, if you have trouble with your lockout, they may help, but in my observations most raw benchers (including myself) have trouble right off the chest.
I would rotate the high board stuff in every once in awhile on a ME day but the bread and butter should be- bench full ROM, 1-2 board, floor presses with dumbells and barbell, dumbell presses, decline, incline, and heavy flyes. Also include some dynamic work to up the bar speed.
[quote]c. wrote:
Phill wrote:
Gimp upper ME Upper May6th 07
Still taking it easy on wrist also flood / rain here on top of it all shitter is backed up looks like blown pipe from Tree roots. I got to watch the water rise as it rained 9 friggin inches didn?t quite come in house So now have ability to wipe my butt with my right hand but no damn crapper LOL HA prob be excavating soon
So between working on that etc got this in
1A) OH DB Press strict
35 x 10
60 x 10
70 x 8
80 x 8
90 x 5
100 x 4
110 x 1,2,2
80 x 6
60 x 13
No pushing don?t think wrist would handle it didn?t have to really clean these getting stronger just kinda popped em up and go. 110 a bit iffy on the wrist but tied PR twice so all good
1B) one arm Pull down
3 warm ups
130 x 5 (9sets)
2A) Cable press
These are kind of like an extreme ROM decline press I lean against a pole to avoid using body weight
70 x 11
80 x 7
90 x 5,5
50 x 17
2B) DB row
130 x 5 (5 sets)
3A)
Bench leg raises
5sets
3B)
Light cable work for bad arm shoulder and good arm prehab
That?s all not to shabby
Phill
not too shabby at all
that’s a lota work to get in with all the other ‘crap’ you got goin on. (pun intended)
c.
[/quote]
he must be really POOPED after that workout. i bet he must have felt like SHIT.
Goin’ light today. 60% rule in effect. Slept 10 hours last night and still felt like hammered dog feces. Light headed on standing. Snarling at loved ones and biting my pillow. Classic signs of overtraining. That - or a I’m having my first period.
Box Squat 12" box touch and go
bwx8
115x8
185x4
235x4
270x4 (I might have touched, once)
Box squat 16" box touch and go (aka Bending to reality)
270x8,8
[quote]dre wrote:
Hey guys, I hope there is room in this thread for another Dre! I’ve read through a lot of this thread but obviously not all of it because it’s freakin’ huge!
I just bought the 12 Week Beginner’s Manual from Elite and am starting tonight. I’m new to this type of training but really want to focus on powerlifting. I’m hoping that I can bounce any questions I might have off you guys.
My current PRs are:
405 dead
255 bench
325 squat
All of these were done raw and without a belt. You guys have a great thread here and I’m hoping that I can learn a ton.[/quote]
id agree with Meat in you can go touch and go as well I do a lot to insure depth if Im not box squatting to keep me honest as the loads go up
hell bro that aint bad itll come back, Bench in comparison is crazy good. just getting back consistent working hard and smart youll be tossing some serious loads
Phill
[quote]Amsterdam Animal wrote:
Sup Meat. Do you actually sit down on the box before you come back out of the hole or is that different?
I am back by the way after 4 months of bullshit, weight loss, strength loss, blah blah. Glad to see this thread is still alive and kicking.
My current numbers bench 350, squat 365, dead 455. Yeah pretty bad but rapidly improving again. Was happy I hit 455 fairly easy the other day 3rd DL session back. Looking to get back to 500 and then onto new heights.
Agree 100% id limit the high board stuff to every 4-6 weeks and as a second maybe do lock outs hit the top end etc. But as both Raw and fairly beginner get dog ass strong through the full or near full ROM
Not bad. Right elbow is feeling better as well as right shoulder. Once I figured out my cheapo bar had the “center” knurling off center, I changed my visual cues during the lifts and things are balancing out again.
[quote]Phill wrote:
Yes sit all the way down and unlock hips
id agree with Meat in you can go touch and go as well I do a lot to insure depth if Im not box squatting to keep me honest as the loads go up
hell bro that aint bad itll come back, Bench in comparison is crazy good. just getting back consistent working hard and smart youll be tossing some serious loads
Phill
Amsterdam Animal wrote:
Sup Meat. Do you actually sit down on the box before you come back out of the hole or is that different?
I am back by the way after 4 months of bullshit, weight loss, strength loss, blah blah. Glad to see this thread is still alive and kicking.
My current numbers bench 350, squat 365, dead 455. Yeah pretty bad but rapidly improving again. Was happy I hit 455 fairly easy the other day 3rd DL session back. Looking to get back to 500 and then onto new heights.
