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    Training questions?


    Ok looking for advice/hints/tips here.
    First question
    I can hit the gym 4 times a week Monday, Wednesday, Thursday, and Saturday. With that said my current split is
    Monday chest/shoulders bench/over head press
    Wednesday back/light shoulder dead lift delt raises
    Thursday mainly a light arm day
    Saturday legs squat/presses.
    Would it be helpful to move my overhead presses to Thursday? I ask because this past Monday I hit a set PR but then it took away from my shoulder work. The goal of all this is get me ready for my first attempt at the state game for powerlifting. Thanks in advance.
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    First, you'll want to completely revamp your routine to emphasize movements and not muscles. Next, you'll need to address your weak areas in each of the big 3 and program around that. Although it is a great lift, OHP isn't something that is generally done for a Max Effort for a true PL'ing template. Finally, and most importantly,do you have a coach that can analyze your technique? Technique is EVERYTHING when it comes to progress in PL'ing and the techniques are very different from BB'ing.
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    First thanks for reply. I knew there was a reason I loved this forum. Unfortunately no I don't have a coach.
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    Are you familiar with the technical aspects of the lifts?
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    Just what I have read and seen on YouTube lot of Dave Tate stuff
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    Quote Originally Posted by farmtireguy View Post
    Just what I have read and seen on YouTube lot of Dave Tate stuff
    That's a good start. My advice is to film yourself while training. It doesn't have to a 1RM, but make it pretty heavy (a 5RM works well). From there, critiques can be made regarding technique, programming, weak spots, etc.
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    Ok will have to do that.
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    I have feeling technique will need work. What kind of split would i need if I only had access to a power/squat rack once a week?
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    Quote Originally Posted by farmtireguy View Post
    I have feeling technique will need work. What kind of split would i need if I only had access to a power/squat rack once a week?
    Umm, that makes things much more difficult. Why only once a week?
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    My gym has two locations one on my way home from work and another clear across town. Of the only one has a squat/power rack. Guess which one. Due to time constraints I can only use that one on Saturdays.
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    Quote Originally Posted by farmtireguy
    My gym has two locations one on my way home from work and another clear across town. Of the only one has a squat/power rack. Guess which one. Due to time constraints I can only use that one on Saturdays.
    Needless to say I have done a ton of goblet squats.
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    It's too light to really get a good indication of everything. It's hard to tell, but it looks like your knees are slightly over the bar.
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    Ok I can ramp it up. I just want to keep at a weight I didn't need to strap up
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    Quote Originally Posted by farmtireguy View Post
    Ok I can ramp it up. I just want to keep at a weight I didn't need to strap up
    Immediately stop using straps. Get some chalk.
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    Quote Originally Posted by Rodja

    Immediately stop using straps. Get some chalk.
    Or isolate grip.
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    Ok will do. I already have chalk which I use. The only time I use straps is when I'm pulling 315 which I can get 6 reps.
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    Quote Originally Posted by farmtireguy
    Ok will do. I already have chalk which I use. The only time I use straps is when I'm pulling 315 which I can get 6 reps.
    Make sure your gym allows chalk. Mine dosent.
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    Haven't said anything yet. ;-). Small gym local only. I know when I started using chalk it made a huge difference. :-)
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    Quote Originally Posted by farmtireguy
    Haven't said anything yet. ;-). Small gym local only. I know when I started using chalk it made a huge difference. :-)
    I love local gyms. I got kicked out of planet fitness for failing on a 350 squat back a year ago. They wouldnt let me pick things up and put them down
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    I heard the stories. I laugh at the commercial they have with the ab guy.
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    You need to lower the bar height; it's too high. Sit back more on your hips and you'll need to really focus on posterior chain and ab strength. It's hard to see your upper back because of the plate, so I can't comment on your upper back tightness.
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    Quote Originally Posted by Rodja
    You need to lower the bar height; it's too high. Sit back more on your hips and you'll need to really focus on posterior chain and ab strength. It's hard to see your upper back because of the plate, so I can't comment on your upper back tightness.
    Thank you. I have started working more on abs and doing hypers. Working in good mornings too

    EDIT: what exercises do I need to strengthen my posterior chain?
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    Quote Originally Posted by farmtireguy View Post
    Thank you. I have started working more on abs and doing hypers. Working in good mornings too

    EDIT: what exercises do I need to strengthen my posterior chain?
    GHR, reverse hypers, seated good mornings, SLDL, etc.
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    SLDL= stiff leg dead lift right?
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    How does this look for a bench day?
    Flat bench
    1x5x155
    1x4x165
    1x5x165
    1x4x165
    1x4x165
    Incline db
    12x30
    10x40
    7x50
    Tate press
    12x20
    10x25
    9x30
    Overhead press
    5x5x90
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    Imma go out and suggest 5/3/1 for your split

    Mon-Bench
    Wed-Deadlift
    Thurs-Press
    Sat-Squat

    And an upper lower fashion

    Bench/Press upper
    Squat/Deadlift lower

    Basic template
    Bench+Chins
    Press of some sort-3-5x10-20
    Row of some sort-3-5x10-20
    Tris+upper back-3-5x10-20 or 100 total reps

    Deadlift
    Unilateral Quad work-3-5x10-20
    Hamsting/Post Chain work-3-5x10-20
    Abs work-3-5x10-20

    Press+Chins
    Dips/Press work-3-5x10-20
    Row of some sort-3-5x10-20
    Tris+Upper Back-3-5x10-20 or 100 total reps

    Squat
    Hamstring/Post chain work-3-5x10-20
    Unilateral Quad work w/ added ROM-3-5x10-20
    Abs-3-5x10-20
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    Thanks for the info. That looks like it will fit well. I really do appreciate all the input. And if my partner doesn't flake I'll post a new dl video at a heavier weight. I'll get one up of my bench too. Partner seems to be catching warm weather-itis. :-/
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    http://www.youtube.com/watch?v=0NKCmQHAueo new deadlift @ 255 ( my grip limit)
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    Also a revised workout based on sweetlou's suggestion
    Dead lifts
    15x135
    8x205
    2x5x255
    1x4x255 grip fail
    1x3x255 grip fail
    Split squat
    30x12
    40x12
    40x10
    Reverse hyper
    3x15x bw.
    Roman chair straight leg
    3x15
    Farmer walks
    90x 240'
    2x120x 120' 90 sec rest
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    Another one comments suggestions
    Squat
    3x5x135
    1x5x145
    1x12x145
    Good mornings
    10x95
    4x12x115
    Single leg press
    12x90
    10x95
    10x95
    10x95
    Free motion ab
    20x30
    15x40
    10x60
    farmer walks
    90x 360'
    3x120x 180'
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    What can I do to increase my grip strength?
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    Your lower back rounds during every rep on you deadlifts. You must keep it tight the entire time and let the bar come to a complete stop after every rep.
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    I'd like to add some things.

    Your lower back is rounding on the deadlifts - push your chest forward and create a nice arch in your back. You don't want to deadlift with a rounded back.

    On the squats, it's like you're doing speed reps. Feel free to pause at the top of the lift. Most people squat, then when they get to the standing position again they count "one thousand one, one thousand two" and then they squat.

    Widen your grip a bit. This will help with depth. Second, you want your hips to break before the knees. It looks like you may be breaking simultaneously and for a lifter just learning to squat, this isn't good.

    Most people sit down on the toilet better than they squat. Imagine there is an imaginary seat behind you. You want the glutes to continue doing back and then push them forward as the concentric motion occurs.

    If your gym has a box, that would be even better.

    Your toes are pointed outward around the 30 degrees margin, which is a good thing. Just widen your grip and like rodja has stated pull the hips back. You'll want to remember this "ass up, hips forward".

    You don't want to "leg press the weight up" meaning drive your feet in the ground and push up with your quads. You'll want to raise the ass, and drive your back into the bar to extend the hips.

    Keep the bar parallel to your feet at all times. Your bar appears to be just a tad bit high. on your back.
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    Thanks again guys I will work on all that. I have spent way too much time on the leg press and hack squat machine. :-/
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    I really do appreciate all the help. If my partner doesn't flake I should have a bench vid Monday or Tuesday.
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    If I was going to build a box to box squat what kind of dimensions would I be looking at?
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    Bench+Chins
    Flat bench
    4x5x155
    1x8x155
    Chins
    Overhand
    3x bw.
    Underhand
    5x bw.
    3x bw.
    3x bw.
    Incline db
    1x15x35
    1x10x40
    1x10x40
    Chest supported row
    1x11x90 underhand
    1x7x90 underhand
    1x8x70 overhand
    Puller over/tate press
    20x20/20x20
    20x25/15x25
    20x25/15x25
    15x25/13x25

    How do the routines look so far?
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