I was wondering proper technique on pull throughs. I did them today, and really didn’t feel anything. Are you supposed to get down into a squat position, or do you do it with straight legs? I was leaning forward a bit for balance purposes, so this might be the problem.
You can do them with straight legs or sitting back into a squat; I usually alternate positions each set. Leaning forward is also not a problem. Make sure you are:
A)Letting the weight pull your hands through your legs and behind you at the bottom.
B)Firing your hips through at the top.
C)Squeezing your glutes hard at the top.
You should feel something.
Thanks Steve. I think I wasn’t firing my hips at the top. I definitely let the weight take my hands through my legs. I’m going to try them again this Friday.
I did heavy good mornings today, and damn, my lower back is already feeling it 6 hours later!!
Just to add an irreverant note here, does anyone else feel as silly as I do doing pull-throughs? I caught a look at myself in the mirror doing them the other day and had to laugh. I looked like 6-foot dog trying to hump a 20-foot imaginary woman’s leg.
(I know, I know. Don’t worry about how you look, just do the exercise. And I do. But it’s hard to get through a set - and keep your balance - while you’re laughing…)
I used to feel weird doing them. I dont anymore. The machine i do them on moves though so i have to get somebody to stand on it every time i do it.
Ibext- Great post. I have also talked and incorperated some of Glenn Power b Bucheleain stuff into my wrkouts.I am from Indiana and he trains about hour away from me. What I got from him is each week they are switching between a full range max effort ovement to a lock out movement the next week. Example week 1- reverse band press, week 2- 4 board press.
Then for asseccory work there doing the opposite of what they did fo max effort work for max sets of 3 and 5 reps…
Example- max eff reverse band press, asseccory 5 board 5x5,
max eff 4 board press, asseccory - tricep beakers 3x10
I think we are on te same page, I just dont do any shoulder movements. I stick with raise’s. I feel my shoulders get beat up…
good post and good luck Big martin
I’ve been thinking about including some base strength work to my training and this is what I came up with:
Weeks 1-4:
- work up to a 3RM on ME days + 2x5
- only maintenance for speed on DE days or no speed work at all
- more emphasis on back and quads on DE days ( heavy sets of five or something like that )
Week 5: light/unload
Weeks: 6-9
- “normal” WSB with 1RMs and dynamic work
Week 10: light/unload
Week 11-: start over
Why…? Well, I wanted to balance all the pressing and hamstring work with a bit more rowing and quad work on the first 4 weeks of the cycle. My goal is to improve my powerlifts but I’m not yet satisfied with my size either ( 97 kg = 213 lbs ).
What do you think? Just wanted to hear your opinions about what I’ve come up with this far and then make the proper adjustments.
Question for Big martin/Goldie/Landon/ or others,
After DE box squat workout, they say you could work up to a heavy double or single squat.
Is this on the box or free standing?
All squats in training are done on a box. The only reason i ever do a free squat is to be sure that my depth is carrying over well. I wont do any before my next meet as im comfortable with my depth now.
Greekdawg- on the box.
Antti- you should put on plenty of size without radically changing the WS template…why do you think there isn’t enough back work normally? Hit your lats heavy twice a week with the regular template. A simple way to do this might be focusing on vertical pulling movements one of the days (say, Sunday) and horizontal pulling movements on the other (Wednesday). As for size in the legs, nothing will make your measurements and weight go up like huge hamstrings, so I wouldn’t even worry so much about quad size. If you must, do some belt squats, a lunge variation, or some backwards sled dragging for accessory work to hit them.
How come we never see or hear about the “lighter” Westside lifters? I am always impressed by the smaller guys who lift a lot. I’m talking about the male lifters in the 130’s, 148 and 165 pound classes! Being a small guy myself, that would be motivation to see where I could go if following the Westside template.
Normally, I only read and see stuff from the big boys (200lbs+). Sure, it’s impressive to see these guys as they are lifting a ton of weight (just like many of you who have adopted Westside). But I’d like to hear and see more of the lighter weight classes.
Aren’t they typically the “leaner” lifters who look more like bodybuilders? Or are they more wiry and just outrageously strong for their size? And who are they???
Most of the bigger guys actually look really good. Being a fat ass powerlifter is a misconception. Most of these guys are in really good shape. Dave Tate said one time that the reason there arent many lighter lifters at westside is because the training they do makes you gain so much weight.
Well, I can’t speak for what lighter guys are currently training at Westside, but I am lucky enough to train with one of the best 181lb class lifters in the nation…Joe Dougherty. Joe is good for around a 750 squat, same area in the deadlift, and around a 550 bench (not sure of his exact numbers, but they are right in that area). Joe could also easily place well in a bodybuilding contest year 'round, though you’d never see that happening. He’s definitely one hardworking bastard.
Nate, run some searches and you’ll find names like Berardinelli, Palmer, Clark, etc… All lighter guys with amazing power.
Amy Weisberger(sp), Traci Tate, Doris Simmons all have hit elite. Doug Heath has trained with them I think. There’s also Angelo Berdanelli(sp).
Also weight classe’s are not stressed at westside it is all about having the bigest lift in the world. They are big on the “world record” and personal record mentaility. Getting on the board at westside is more mportant to them then winning a contest.
Here are some fellows I’m taller than : Shane Hammon, Ed Coan, Steve Goggins, Jesse Kellum, Louie Simmons, and Chuck Vogelpuhl. I’m 5’7" and weigth 190-185. The above gentlemen go app. 374, 230-240, 260, 220, 240ish, and about 220. These are people I personally met at the Arnold Classic. You lift big, you get big. Of course most of the above guys take a little vitamin T for insurance.
Steve Goggins is about an inch shorter than me, Louie 2", Ed, 1"-2". Remeber ed totalled about 1800 20 years ago at about 166-167.
The owner of the gym I’ve been working out at during the summer has convinced me to enter the Texas Cup in the benchpress on November 15. Because it will be a good excuse for all of my friends to get together in one place(Texas is huge), and because it gives me something to focus on, I have agreed.
Questions:
I have never used a bench shirt before. This is a USPF event. Any recommendations on what shirt to use? What about other gear? Wristwraps/elbow sleeves?
I will be losing about 22 pounds between now and November 15. How long does it take to get used to the shirt? Should I order a fatman shirt and a skinny shirt? That way I could practice with the fatman shirt until the skinny shirt fit. I’ve never used any shirt so I really need advice on this.
Thanks.
You need to practice with gear to get it to work. Your shirt won’t fit if you size up now. I’d get two if you can afford it. Order one now, then order another when you’re very close to the weight, say five pounds away. Even that might not fit right. you need accurate measurements. I alos think that the uspf requires a single ply shirt, no open back. I’m not sure on that one though.
I did a USPF meet in May, and I was allowed to use an open back…it does, however, need to be single ply. It must also have velcro of some sort on it to “close” it. Your best bet is to check with the meet director to be sure, though.
Why are you going to drop the 22lbs? Going for a record or something?
Oh, and wrist wraps should be okay…again, check with your meet director to ensure you get legal length and width on them.