Powerlifting/Strength Training Thread

  • Thread starter Deleted member 26533
  • Start date
dangermows said:
Cheers.

My hands are on the bar erm about middle width apart. Hmm I bring it down to just up my chin I guess.
Click to expand...

Hands should be about shoulder width apart. Maybe an inch or two wider. Having your grip any wider than that isn't great for your shoulders.

For the chest question I meant when you bench press where does it touch your chest?
 


Charmless Man said:
Hands should be about shoulder width apart. Maybe an inch or two wider. Having your grip any wider than that isn't great for your shoulders.

For the chest question I meant when you bench press where does it touch your chest?
Click to expand...

Hmm, I think I'm doing it roughly right, will take note next time, thank you.

I see, id say nipple area.
 
dangermows said:
I will.

Its annoying cos I cant progress at all with overheads as anything even slightly heavy hurts a lot.
Click to expand...
lots of people struggle on them. Remember to 'pop' your head head through too. The weakest point is getting the weight moving, try ramping up the weight and add some leg drive to shake it up a bit.
 
Deload week is over (thank fuck). Here's how I went about it.

Monday:

3 x 5 high bar squat at 160kg
3 x 5 RDL at 100kg
2 x 10 Left leg extensions

Tuesday:

3 x 5 bench at 110kg (grip moved in each set from
Comp to close grip)
3 x 5 deads at 140kg & 1 x 1 at 180kg to demonstrate something to my training partner when it happened to be on the bar
4 x 8 horizontal row
3 x 10 tricep extensions

Thursday:

3 x 5 high bar squat at 170kg
4 x 8 unilateral seated leg curl
2 x 8 left leg extensions

Friday:

3 x 5 at 110kg as per monday
2 x 8 close grip incline at 60kg
4 x 8 vertical row
3 x 10 tricep extensions

Significant drop in volume and fair drop in intensity. The squat and bench were round about the weight I would use for my 8-12 rep session in my hypertrophy phase. Dead I dropped lower as I generally feel better doing so. Instead of 4 sets, I did 3. I also dropped my primary assistance movements (front squats and alternative grip bench) and less on the auxiliary movements. Ready to start my strength phase on Monday.
 
8s week this week. (Ignoring the programmed de-load week as I do not feel remotely fatigued).

So I shall squat up to some heavy, high bar doubles tonight with pauses. Then press (3 sets of 8 then an 8+ set). Then do some speed work off a deficit on deadlift.

Then I will burn the fuck out of my biceps and triceps using a combination of weighted dips, pushdowns and curls.
 
Charmless Man said:
8s week this week. (Ignoring the programmed de-load week as I do not feel remotely fatigued).

So I shall squat up to some heavy, high bar doubles tonight with pauses. Then press (3 sets of 8 then an 8+ set). Then do some speed work off a deficit on deadlift.

Then I will burn the fuck out of my biceps and triceps using a combination of weighted dips, pushdowns and curls.
Click to expand...
Really neglected my arms recently need to smash fuck out of them soon last proper going over was December!!

Got two nights in Bristol staying in a hotel We'd & Thrs going to put 2hrs a night in I think - if I ever get out of Newcastle the fuckers always delayed, and if I'm not mortal also , sat in that beer house bar ...

Always good to get into a fresh environment too
 
First week of prep this is week (17 weeks out). I'll update my training log and try and make it interesting with videos and rationale for my programming. Today was the first time I've worn a belt on deads since September and I definitely need to get used to it. Heaviest deadlift session of the meso and wasn't too bad, belt just felt awkward and hindered me if anything. I did:

240 x 3
210 x 3 x 3

I'll likely do 250 x 3 next meso before peaking on high frequency work, as today was easy enough. If I pull 280 in gym, I'll have 300 in comp.
 
Titus said:
First week of prep this is week (17 weeks out). I'll update my training log and try and make it interesting with videos and rationale for my programming. Today was the first time I've worn a belt on deads since September and I definitely need to get used to it. Heaviest deadlift session of the meso and wasn't too bad, belt just felt awkward and hindered me if anything. I did:

240 x 3
210 x 3 x 3

I'll likely do 250 x 3 next meso before peaking on high frequency work, as today was easy enough. If I pull 280 in gym, I'll have 300 in comp.
Click to expand...
300!! - I couldnt imagine shifting something anywhere near that.

I've managed 245 once and I've had a canny few weeks off over Xmas and start of jan. Last attempt a few weeks ago I got 235 but lost grip right at the top. Have give up on 1rms for a while now, my back rounds and form just goes to shit whenever I try them ;)
 
safcsafc said:
300!! - I couldnt imagine shifting something anywhere near that.

I've managed 245 once and I've had a canny few weeks off over Xmas and start of jan. Last attempt a few weeks ago I got 235 but lost grip right at the top. Have give up on 1rms for a while now, my back rounds and form just goes to shit whenever I try them ;)
Click to expand...

245 is good going.

I don't really enjoy deadlifts so much, at least at the moment, so 300kg is just where I really need to be, rather than a personal goal for enjoyment
 
@Lewberry pie - quick question, when you did the texas method did you do it as is or replace cleans with SLDL and press with more benching?

safcsafc said:
300!! - I couldnt imagine shifting something anywhere near that.

I've managed 245 once and I've had a canny few weeks off over Xmas and start of jan. Last attempt a few weeks ago I got 235 but lost grip right at the top. Have give up on 1rms for a while now, my back rounds and form just goes to shit whenever I try them ;)
Click to expand...

235 is my best like. I've been reviewing form videos and my lower back doesn't round but I start with my shoulder blades more forward than I thought, which I suspect is where my lockout issues come from (235kg comes off the ground like an RPE 7.5 lift then I slow right down above the knees :lol:). Need a much better starting position.

Always a work in progress!
 
Charmless Man said:
@Lewberry pie - quick question, when you did the texas method did you do it as is or replace cleans with SLDL and press with more benching?



235 is my best like. I've been reviewing form videos and my lower back doesn't round but I start with my shoulder blades more forward than I thought, which I suspect is where my lockout issues come from (235kg comes off the ground like an RPE 7.5 lift then I slow right down above the knees :lol:). Need a much better starting position.

Always a work in progress!
Click to expand...
Just focused on powerlifting, I like specificity for my training, I enjoy shoulder press though so would still incorporate it as a bodybuilding accessory.
 

Back
Top