[quote]ExNole wrote:
Questions for Phill and the other sumo deadlifting guys
I was having my hands snag on the way up. My grip had one finger on the smooth part. Should the grip go farther out or closer in?
I also damn near put the weight on my toes a couple of times. Is that normal?[/quote]
I like my hands pretty close right on the edge of the inner smooth part. But really find what is comfortable. In not understanding where you are snagging and on what.
In theory the wider you can go comfortably the better it will make ROM shorter.
Toes LOL. Yes dont think about them. My toes are near touching in talking CLOSE to the plaes when I begin the lift and had ppl gasp when I lower the bar. Even more so when I was pullingh barefoot. Ive been close but have yet over thousands of pull hit a toe. Its normal to be close and hey I just cant worry about it. that will havbe my head off the pull and would just hold me back destract me.
Keep pulling hard and really learn to fire those hips and squeezq those glute hard on the sumo even more so.
[quote]Phill wrote:
ExNole wrote:
Questions for Phill and the other sumo deadlifting guys
I was having my hands snag on the way up. My grip had one finger on the smooth part. Should the grip go farther out or closer in?
I also damn near put the weight on my toes a couple of times. Is that normal?
I like my hands pretty close right on the edge of the inner smooth part. But really find what is comfortable. In not understanding where you are snagging and on what.
In theory the wider you can go comfortably the better it will make ROM shorter.
Toes LOL. Yes dont think about them. My toes are near touching in talking CLOSE to the plaes when I begin the lift and had ppl gasp when I lower the bar. Even more so when I was pullingh barefoot. Ive been close but have yet over thousands of pull hit a toe. Its normal to be close and hey I just cant worry about it. that will havbe my head off the pull and would just hold me back destract me.
Keep pulling hard and really learn to fire those hips and squeezq those glute hard on the sumo even more so.
Phill[/quote]
Thhanks man,
The glutes were definitely firing hard on the lockout.
My hands are just rubbing the side of my leg just before lockout. It’s not catching, but it was slowing the bar down. It might just be a form thing, I’ll see what happens next time I pull.
[quote]ExNole wrote:
Thhanks man,
The glutes were definitely firing hard on the lockout.
My hands are just rubbing the side of my leg just before lockout. It’s not catching, but it was slowing the bar down. It might just be a form thing, I’ll see what happens next time I pull.[/quote]
Well seems your keeping the bar close which is good your going to get some rub in nany DL. Try different hand spacing foot spacing and baby powder on Tight fitting clothes juast get the baby poder off your hands or have some one else apply it.
Damn it man turning the thread into math class with the KG loads LOL
Nice work.
man thats a HELL of a difference in the full ROM 3 rep and 6" rack lock out for an “easy 5” 100+ lbs. Id say a shirt from the looks of it will do you VERY well.
Even the 3 boards is a HUGE difference.
either way nice w/o and will be interesting to see how you progress in the shirt etc.
Phill
[quote]Hanley wrote:
First time back in the gym after competing today…
Took it easy on the bench work. I’m gonna start getting into a shirt in the next 8 weeks so it’s time to get the tri’s up.
Bench
60kg 3x3 shoulder width grip
70kg 3x3 pinky on rings
75kg 3x3 index on rings
3 board press
110kg 2x6
110kg 1x12 (I think I went too light there)
Rack lockouts (6inch ROM)
120kg x 5 easy
Seated Military Press
60kg 2x8
60kg 1x12 (again, too light, i’m gonna be conservative and put on 5kg a week til I stop gaining)
Off the mark a bit there Phill, the bench sets were right around 60%!!
I’ve hit 130kg off 1 board, 125x5 off 2 boards.
I’ll post all my others numbers and workouts in lbs to keep you guys happy
[quote]Phill wrote:
Damn it man turning the thread into math class with the KG loads LOL
Nice work.
man thats a HELL of a difference in the full ROM 3 rep and 6" rack lock out for an “easy 5” 100+ lbs. Id say a shirt from the looks of it will do you VERY well.
Even the 3 boards is a HUGE difference.
either way nice w/o and will be interesting to see how you progress in the shirt etc.
[quote]Hanley wrote:
Off the mark a bit there Phill, the bench sets were right around 60%!!
I’ve hit 130kg off 1 board, 125x5 off 2 boards.
I’ll post all my others numbers and workouts in lbs to keep you guys happy
Phill wrote:
Damn it man turning the thread into math class with the KG loads LOL
Nice work.
man thats a HELL of a difference in the full ROM 3 rep and 6" rack lock out for an “easy 5” 100+ lbs. Id say a shirt from the looks of it will do you VERY well.
Even the 3 boards is a HUGE difference.
either way nice w/o and will be interesting to see how you progress in the shirt etc.
Phill
[/quote]
AH got ya just seemed like a HUGE difference.
man just giving you shit you can post in KG if you like hell I can multiply. Ive been confused as he4ll since birth any way and got very confused bouncing between towns In thialand and gyms aas well as from the states and back seemed by the time I was used to KG, or LBS id move and have to revert back. LOL
[quote]Phill wrote:
Hanley wrote:
Off the mark a bit there Phill, the bench sets were right around 60%!!
I’ve hit 130kg off 1 board, 125x5 off 2 boards.
I’ll post all my others numbers and workouts in lbs to keep you guys happy
Phill wrote:
Damn it man turning the thread into math class with the KG loads LOL
Nice work.
man thats a HELL of a difference in the full ROM 3 rep and 6" rack lock out for an “easy 5” 100+ lbs. Id say a shirt from the looks of it will do you VERY well.
Even the 3 boards is a HUGE difference.
either way nice w/o and will be interesting to see how you progress in the shirt etc.
Phill
AH got ya just seemed like a HUGE difference.
man just giving you shit you can post in KG if you like hell I can multiply. Ive been confused as he4ll since birth any way and got very confused bouncing between towns In thialand and gyms aas well as from the states and back seemed by the time I was used to KG, or LBS id move and have to revert back. LOL
wont bitch if you do switch it however:)
Nice work bro
Phill
[/quote]
what is it- 4 quarts to a Kg? Or is it 2 kg’s to a gallon?
Hello just a quick update i’M back from quebec’s provincial with a gold medal and 2 record( best total, best deadlift) I stepped on the platform at 171 pounds ended up in the 82,5 kilos. I’m a junior by the way, Squat : 225 kg , bench: 135 , deadlift : 250 kg all done in the IPF
[quote]Jonathansucks wrote:
Hello just a quick update i’M back from quebec’s provincial with a gold medal and 2 record( best total, best deadlift) I stepped on the platform at 171 pounds ended up in the 82,5 kilos. I’m a junior by the way, Squat : 225 kg , bench: 135 , deadlift : 250 kg all done in the IPF[/quote]
[quote]Jonathansucks wrote:
Hello just a quick update i’M back from quebec’s provincial with a gold medal and 2 record( best total, best deadlift) I stepped on the platform at 171 pounds ended up in the 82,5 kilos. I’m a junior by the way, Squat : 225 kg , bench: 135 , deadlift : 250 kg all done in the IPF[/quote]
[quote]obatiger11 wrote:
Question for you guys. I am interested in trying my hand at some powerlifting to put on some mass and improve my PR’s. I found the following program:
Has anyone ever done this particular program? If so, what was your set/rep scheme for each exercise during weeks 2-4?
Thanks, [/quote]
I cant open that link sorry
I will say read the articles here by Dave and Louie. Ored the template manual. Its very reasonable. Follow the beginners template and then make the template fit you as you find your weeknesses and get used to westside.
Its not a program per say but an outline. You take the general ideas and make them fit you. The individual.
How many days you guys think i should back off? I’m in the making of the next 3 months of training : More heavy ad work , shit load of bench press against bands,iso metric stuff, Need to addres my starting strength. Any good exercises to build SS in the bench press?
[quote]Phill wrote:
obatiger11 wrote:
Question for you guys. I am interested in trying my hand at some powerlifting to put on some mass and improve my PR’s. I found the following program:
Has anyone ever done this particular program? If so, what was your set/rep scheme for each exercise during weeks 2-4?
Thanks,
I cant open that link sorry
I will say read the articles here by Dave and Louie. Ored the template manual. Its very reasonable. Follow the beginners template and then make the template fit you as you find your weeknesses and get used to westside.
Its not a program per say but an outline. You take the general ideas and make them fit you. The individual.
Phill
[/quote]
Phil,
Here is the thread I was referring too in case you were wondering.
I think it is a pretty basic template from what I can tell which, Nate Dogg put into an Excel format. In the program it says to rotate ME lifts every two weeks. What are your suggestions on rotating assistance work.
[quote]Jonathansucks wrote:
How many days you guys think i should back off? I’m in the making of the next 3 months of training : More heavy ad work , shit load of bench press against bands,iso metric stuff, Need to addres my starting strength. Any good exercises to build SS in the bench press?
Thanks Jon[/quote]
Putting on a bench shirt might help!! I have the same problem so it’ll be interesting to hear responses.
Btw… to the guy wanting to try the westside “program”. Westside isn’t jsut a program, it’s an attitude. Do or die.
[quote]obatiger11 wrote:
Phill wrote:
obatiger11 wrote:
Question for you guys. I am interested in trying my hand at some powerlifting to put on some mass and improve my PR’s. I found the following program:
Has anyone ever done this particular program? If so, what was your set/rep scheme for each exercise during weeks 2-4?
Thanks,
I cant open that link sorry
I will say read the articles here by Dave and Louie. Ored the template manual. Its very reasonable. Follow the beginners template and then make the template fit you as you find your weeknesses and get used to westside.
Its not a program per say but an outline. You take the general ideas and make them fit you. The individual.
Phill
Phil,
Here is the thread I was referring too in case you were wondering.
I think it is a pretty basic template from what I can tell which, Nate Dogg put into an Excel format. In the program it says to rotate ME lifts every two weeks. What are your suggestions on rotating assistance work. [/quote]
For a beginner rotation up to four weeks. read the periodization bible one and two by Dave on here. I dont have excell on my comp cant view sorry.
But rotation depends on your level the higher you get the more you need to rotate. pretty much rotate before you stagnate. but beginning youc could go 4 week and progress.
