[pecs=sexs]

Originally Posted by Basso

Regardless of what fed you will ultimately join, I would start with Single ply because it is the easiest to learn, later then you could move on. Especially the shirt can be a learning experience! My raw bench was 425 and with a single ply Titan I can't touch my chest with anything less than 450! I haven't tried 500 yet (tore a pec) but from what I've seen you can get 75-100lbs from a single ply, if you use it correctly.

ok thats what i will probably do then to learn how everything works.

[Operator]

Originally Posted by Basso

I wouldn't even worry about your bench to much, 405 is going to be a good lift in comp, 45lbs doesn't get you much in a meet, where 300lbs on your squat/DL completely changes the scenery! What fed do you plan on doing a meet? If you know, you should look into the rules, especially for gear, if you go to a comp that allows double ply and your going raw, you'll get blown out of the water. Are you training with a shirt, suit now?

Basso is on the money. Get that deadlift up into the 600's, with a squat to match. Seems you are very close with the bench (for 198) and with a shirt and training you should be knocking on 500.
But remember, "The meet doesn't end till the bar hits the floor," or something like that. I've seen guys very competitive that were weak on the bench. Never seen anyone competitive with just a good bench, unless it's a bench only meet.

[Kish]

They are all different ,you will see a section somewhere that says lifetime drug free...seems improbable, but I do know some guys that have never tried any roids, but technically some of these prohormones and other supps would knock these guys out of that catagory...I will do a little more research with some friends who are competing...I still have 408 hanging over my head...contest is in Oct, I turn 40 in Sept...then I will be considered a "master"...the Pa record for 180 is 408 as far as I can find , I'm just a couple pounds away and hopefully will make it...keep in touch...Kish

[Poobah]

You mentioned grip is your weak point on dead lifts...

And lucky for you that is something you can fix in rather quick fashion.

One day do:

4 sets of BB static holds (double over grip)

Basically load up the bar on a rack, chalk up... and pick the bar up and hold it until your grip fails.. time should be between 10-30 seconds. Do it 4 times.

Then later in the week do:

4 sets of plate pinches

basically using old fashion iron weights you put the smooth sides together, then you grip them and hold them as long as you can... if you can hold them longer then 30 seconds you need to use bigger plates or slide another plate in the middle.

or you could use Grippers.. (those things you squeeze in your hand).. they come in 100, 150, 200, 250, and 300 pound tensions... again do 4 sets, of which ever one you can squeeze for at least 10-30 seconds.

you do that ****, and you will very quickly see an improvement. plus it will toughen up your hands... I'm assuming you don't wear gloves cause if you do... loose them.

ANd bump on the wrist wraps.. get 24" wraps. they will save your wrists and add stability to your bench.

--

and Big Casino thanks for mentioning me as a powerlifter.. That was flattering.. lol. But I have lot to learn.

But I'm damn close to a 600 pound dead lift soon.

[Basso]

Some good advice Poobah, I love those static holds, when ever my DL gets ahead of my grip I do those (lift about 1inch off the rack) and in a couple months my grip is not an issue!

Another thing you can do is lose the straps completly for awhile, always squeeze the bar, especially when doing Squats and BP and other heavy movements. I got some of these tips when I was young and grip has never been a major issue for me, now if I can just get the bar to move

[guyfromkop2]

or switch to hook grip

[pecs=sexs]

Originally Posted by Poobah

You mentioned grip is your weak point on dead lifts...

And lucky for you that is something you can fix in rather quick fashion.

One day do:

4 sets of BB static holds (double over grip)

Basically load up the bar on a rack, chalk up... and pick the bar up and hold it until your grip fails.. time should be between 10-30 seconds. Do it 4 times.

Then later in the week do:

4 sets of plate pinches

basically using old fashion iron weights you put the smooth sides together, then you grip them and hold them as long as you can... if you can hold them longer then 30 seconds you need to use bigger plates or slide another plate in the middle.

or you could use Grippers.. (those things you squeeze in your hand).. they come in 100, 150, 200, 250, and 300 pound tensions... again do 4 sets, of which ever one you can squeeze for at least 10-30 seconds.

you do that ****, and you will very quickly see an improvement. plus it will toughen up your hands... I'm assuming you don't wear gloves cause if you do... loose them.

ANd bump on the wrist wraps.. get 24" wraps. they will save your wrists and add stability to your bench.

--

and Big Casino thanks for mentioning me as a powerlifter.. That was flattering.. lol. But I have lot to learn.

But I'm damn close to a 600 pound dead lift soon.

thanks i will add that in because my grip does suck.. i think if it were better i could pull close to 500. my grip is that bad. but thanks for the advice.

[pecs=sexs]

Originally Posted by guyfromkop2

or switch to hook grip

i tried that it felt like my thumb was going to break off.

[pecs=sexs]

Originally Posted by Basso

Some good advice Poobah, I love those static holds, when ever my DL gets ahead of my grip I do those (lift about 1inch off the rack) and in a couple months my grip is not an issue!

Another thing you can do is lose the straps completly for awhile, always squeeze the bar, especially when doing Squats and BP and other heavy movements. I got some of these tips when I was young and grip has never been a major issue for me, now if I can just get the bar to move

i try not to use the straps but some times i have to.... i need to get a good leg work out.