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Hanging out on the Westside

i love seeing two smart and respected lifters debating in here. To much is it.. i cant bench 225.. well you suck thats why.. atleast i have good abs that is all that matter
 
Very nice PR on squats. 60# is huge. I know personally anytime you put 500 on your back it just feels intimidating, so 565 is very nice.

Just curious, how do briefs make the groove feel? Do you have to sit back more forcefully? Is if weird getting used to them? Or is it like knee wraps where you just feel much more stable.
 
Legacyfighter said:
Very nice PR on squats. 60# is huge. I know personally anytime you put 500 on your back it just feels intimidating, so 565 is very nice.

Just curious, how do briefs make the groove feel? Do you have to sit back more forcefully? Is if weird getting used to them? Or is it like knee wraps where you just feel much more stable.
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These weren't as restrictive as they should have been, but you generally have to sit back and flare out hard to hit depth.
 
Rodja said:
These weren't as restrictive as they should have been, but you generally have to sit back and flare out hard to hit depth.
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For some reason I feel like they would push you forward, but never used them before. One day I may compete equipped, but I want to hit at least 1500 raw first. Should be an interesting journey
 
Legacyfighter said:
For some reason I feel like they would push you forward, but never used them before. One day I may compete equipped, but I want to hit at least 1500 raw first. Should be an interesting journey
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How would they push you forward? The legs are angled for a wide stance, which already forces you to sit back.
 
Legacyfighter said:
For some reason I feel like they would push you forward, but never used them before. One day I may compete equipped, but I want to hit at least 1500 raw first. Should be an interesting journey
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For what it's worth, there is at least one study suggesting an ergogenic benefit to raw lifters training with powerlifting gear.

Invalid Link Removed

So it might be worth squatting in a suit in training.
 
Torobestia said:
For what it's worth, there is at least one study suggesting an ergogenic benefit to raw lifters training with powerlifting gear.

Invalid Link Removed

So it might be worth squatting in a suit in training.
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It's great for overload similarly to a Slingshot, Ram, etc. for bench.
 
Rodja said:
It's great for overload similarly to a Slingshot, Ram, etc. for bench.
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I've thought about that, but I would need to get settled in at certain size/ weight before I start buying.g things i'll grow out of, or have to pay to get altered every few months.

As far as briefs pushing you forward, I assumed it would be similar to knee wraps. Granted I understand that they are tailored so you can sit back into them, just wasn't sure if you had to really force your hips back hard like you have to pull the bar down with a bench shirt.
 
7/24 DE Upper

Speed Bench
155x3x9 (3 grips)

Kroc Rows
145x20 PR
200x6

CGBP (2-board)
225x8
245x7

Pressdowns/Pullaparts
90x15/15
100x15/15
100x15-drop-70x10/15

By the time I was done with speed bench, I was already drenched in sweat and I didn't take any stims/wasn't holding water from the previous day. On the Kroc rows, I wanted to set a nice PR on them (previous was 17, IIRC) and I did so and decided to give the ole 200# DB a whirl just for ****s and giggles. The 6 I got were relatively clean considering I only weigh about 10# more than the DB, but I won't be doing that again for awhile. Everything else went well and I wanted to really hammer my triceps since I have some time to rest and fuel up before my ME session on Friday, which will be in a shirt for the first time in a few weeks.
 
7/26 DE Lower

Box Squat (14") w/ monster minis
255x2x10

Walking DB Lunges
60x12x5

Good Mornings
225x10x4

Standing Cable Crunches/DB Side Bends
120x15/90x10
120x15/90x10
120x15/90x10
120x15/90x10
 
How do you set up bands on a rack? Where do you sit the band in the base of the rack (all the way forward, all the way back, in the middle). I played with a few positions recently and just had the worst time keeping balance. At one point, I couldn't unrack the bar without falling (literally) backwards, while another time I kept falling forward on the way down (had no problem squatting up). Any suggestions?
 
Torobestia said:
How do you set up bands on a rack? Where do you sit the band in the base of the rack (all the way forward, all the way back, in the middle). I played with a few positions recently and just had the worst time keeping balance. At one point, I couldn't unrack the bar without falling (literally) backwards, while another time I kept falling forward on the way down (had no problem squatting up). Any suggestions?
Click to expand...

I put them slightly in front of the box, which is about 6" away from the rack. I also don't use a lot of band tension to avoid the balance issue unless the rack has pegs.
 
Well fellas, I just bought myself a new toy that might be here by Monday for my ME lower session: an Ace squat suit. I'll be knocking down 600 in no time now. Might even try it on Monday if it arrives in time and I'm feeling good.
 
SweetLou321 said:
What size? I got the older labeled ace. I cant wait to use the suit in two weeks.
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52.

Kinda funny story: I bought it off of the classifieds over at PL watch. When I went to bench last night, I told my training partner about it and asked where I got it from (the guy I bought it from trains out of Lexen). I told him that it was some dude from Lexen and he knew him by hame and was upset because he planned to get the suit for him.
 
Rodja said:
52.

Kinda funny story: I bought it off of the classifieds over at PL watch. When I went to bench last night, I told my training partner about it and asked where I got it from (the guy I bought it from trains out of Lexen). I told him that it was some dude from Lexen and he knew him by hame and was upset because he planned to get the suit for him.
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That is pretty funny haha. I got a broken size 50.
 
7/27 ME Upper

Bench
Worked up to 365x1 (shirted)

HS Rows (pronated)
160x10
180x10
180x10
180x10

Lat Pulldowns
210x10
210x10
220x10
220x10

Tate Press/Seated Cleans
30x15/17.5x10
30x15/17.5x10
30x15/17.5x10

Side Laterals
40x12
40x12
40x12

First time that I touched in a shirt and first time in it in a month as well. I wasn't really able to get my legs underneath me, which really lowered my output off of the chest, but it felt good to get the experience of touching in a double-ply shirt. It was a bit of a struggle to get the weight to touch and that was honestly the most tiring part of the whole experience.
 
7/30 ME Lower

Squat
Worked up to 575x1 (PR)

GM
225x5
245x5
275x5
295x5

Ab Wheel
BWx10x5

Made sure to get a nice pre-training bloat today and it definitely paid off. My briefs were tighter and the extra fluid helped to stabilize my core during the heavier sets. I barely got 565 last week and it was ugly. This week, I smoked it and 575 was pretty easy as well, but I am staying within Prilipin's cahrt and not doing too much above 90% each session to keep the CNS fresh. Also, I'm going to stagger my assistance volume as the loads get higher, which will already be a strain on my core.
 
SweetLou321 said:
I thought according to that chart 5 reps above 90% is ideal?
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4-7 is the range when >90%, but I don't really know what qualifies as my true "range" right now. Instead, I'm using the previous effort and then going by feel on the lift with the goal of setting a new PR. This session was 515, 545, 565, 575, which would be 4 reps >90% of my previous PR. I'm ahead of my schedule and going far beyond right now isn't going to help much as I still need to get the feeling of gear and allow my spine to adapt to the much heavier loads on my back.
 
7/31 RE Upper

Incline DB Press
80x10x4

HS Row (neutral grip)
135x12
160x12
160x12
180x10

Rolling Ex/Seated DB Clean
35x12/20x10
35x12/20x10
35x12/20x10
35x12/20x10

Today marked a first for me, but not in a great way: I was actually battling some elbow pain that stemmed from my biceps. The pain in my biceps had been present for a few weeks during any chest pressing, but nothing beyond a minor nuisance until this session. I had to adjust the angle of my elbows and go for more of a TUT oriented day. There's only some minor stiffness this morning, but I will be treating this a lot to avoid the injury bug.
 
SweetLou321 said:
Try widening your grip on squats.
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I'm already 1/2 thumbs length outside of the rings on the bar. I can't get any wider without getting my hands pinched in the mono. What I have done is done more MFR on the tricep/lat tie-ins and it has helped a lot. There was a little radiating pain yesterday, but I did a few sessions and I haven't had any issues to day. My plan tomorrow was to do floor press and I'll probably use Fat Gripz on them to avoid any potential exacerbation of the issue.
 
8/2 DE Lower

Sumo (1/2" deficit)
325x1x10

Walking DB Lunges
65x12x4

Hypers/Standing Band Crunches (light)
BW+45x15/15
BW+90x15/15
BW+90x15/15
BW+90x15/15

Wanted to try something a bit new today and that was to use a slight deficit on my speed day. It was a small deficit, but it was just enough to force my knees out and rally use the bar to get into position. I was using my briefs during DE days for awhile, but I left them in my other car and didn't feel like going back to get them. The weight came up extremely fast and my groove and arch felt great. I got my suit in yesterday and will be using it on Monday, but I haven't decided whether or not to keep the straps down or to have them up, but with some slack.
 
Rodja said:
7/31 RE Upper

Incline DB Press
80x10x4

HS Row (neutral grip)
135x12
160x12
160x12
180x10

Rolling Ex/Seated DB Clean
35x12/20x10
35x12/20x10
35x12/20x10
35x12/20x10

Today marked a first for me, but not in a great way: I was actually battling some elbow pain that stemmed from my biceps. The pain in my biceps had been present for a few weeks during any chest pressing, but nothing beyond a minor nuisance until this session. I had to adjust the angle of my elbows and go for more of a TUT oriented day. There's only some minor stiffness this morning, but I will be treating this a lot to avoid the injury bug.
Click to expand...

Do you see a chiropractor at all? I'm not a doctor by any means but the pain you are experiencing sounds much like the pain I had. (ended up being my bicep tendon was out of place) the chiropractor needs to have a.r.t, though.. (active release therapy)
 
aceroni said:
Do you see a chiropractor at all? I'm not a doctor by any means but the pain you are experiencing sounds much like the pain I had. (ended up being my bicep tendon was out of place) the chiropractor needs to have a.r.t, though.. (active release therapy)
Click to expand...

My friend's GF is a chiro that I see if I get really beat up, which hasn't happened this year. There are so many possibilities as to what this could be that I'm not even going to try to speculate. My elbow feel a lot better, so something has improved, but I can't say for sure until I get back under the bar tomorrow night.
 
Looks good man, I was also gonna try deficit de sumo pulls. As gettin off the floor is my sticking point. I have yet to add briefs or my suit to de work. I dont have access to a monolift all that much unless driving an hr away.
 
SweetLou321 said:
Looks good man, I was also gonna try deficit de sumo pulls. As gettin off the floor is my sticking point. I have yet to add briefs or my suit to de work. I dont have access to a monolift all that much unless driving an hr away.
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I can walk out with briefs on, but it's not optimal. I have yet to use the mono for DE work, though, which is why I have been doing speed pulls more than box squats.
 
8/4 ME Upper

Incline BP
Worked up 245x1 (PR)

JM Press
185x8
205x8
215x6

Lat Pulldowns/Side Laterals
220x12/35x15
220x12/35x15
220x12/35x15

Pressdowns/Pullaparts (mini)
90x15/15
90x15/15
90x15/15

I decided to throw a nice wrench into my usual ME training and did incline BP, which I have never done as an ME and haven't done in well over a year. I made sure to rub some capsaicin on my anterior delts to keep the joints loose and warm and then hammered the crap out of my triceps. The elbow issue that I was experiencing is gone, thankfully, and it had to have stemmed from tightness in the lat/tricep tie-in region. Doing the MFR that DeFranco showed with a roller in the armpit has alleviated the issue completely.
 
Rodja said:
8/4 ME Upper

Incline BP
Worked up 245x1 (PR)

JM Press
185x8
205x8
215x6

Lat Pulldowns/Side Laterals
220x12/35x15
220x12/35x15
220x12/35x15

Pressdowns/Pullaparts (mini)
90x15/15
90x15/15
90x15/15

I decided to throw a nice wrench into my usual ME training and did incline BP, which I have never done as an ME and haven't done in well over a year. I made sure to rub some capsaicin on my anterior delts to keep the joints loose and warm and then hammered the crap out of my triceps. The elbow issue that I was experiencing is gone, thankfully, and it had to have stemmed from tightness in the lat/tricep tie-in region. Doing the MFR that DeFranco showed with a roller in the armpit has alleviated the issue completely.
Click to expand...

Ive wanted to do incline bench press and an ME but my gym parnter cant do it bc of his shoulder so I usually just do DB press. I do that roll daily from defranco, i use a pvp pipe at home and a foam roller before the gym.
 
SweetLou321 said:
Ive wanted to do incline bench press and an ME but my gym parnter cant do it bc of his shoulder so I usually just do DB press. I do that roll daily from defranco, i use a pvp pipe at home and a foam roller before the gym.
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It used to bother my shoulders, but that was before I started focusing on internal:external rotator balance. Have him use some capsaicin rollon before he tries them (if you can convince him to do so) to keep the area warm and loose.
 
8/6 ME Lower

Squat
Barx5
Barx5
135x5
135x5
225x3
315x1
Add Briefs
405x1
455x1
Add Suit (straps down)
495x1
585x0 (positioned the bar badly)
545x1
585x1 PR
605x1 PR
620x1 PR

Sumo DL
315x3
405x3
455x3
495x3

Standing Cable Crunches
120x15x4

Easily the longest session of my life. I have moved my bar positioning slightly higher than what I was doing for years to take some of the pressure off of my back and to be able to load the gear more. I'm still learning how to fully take advantage of the gear, which is normal, and I am flying out of the hole once I make depth. However, getting there is a different story and I haven't even added the straps yet.
 
8/7 DE Upper

Floor Press
145x3x9

Flat DB Press
80x12
80x12
90x9
90x9

HS Rows (neutral grip)
180x12
205x12
205x12
225x10

Pressdowns/Seated DB Curls
90x15/35x12
90x15/35x12
90x15/35x12

Band Pullaparts/Scarecrows (mini)
15/12
15/12
15/12

I really focused on driving with my lats on the floor press as I've been having some technical issues with that aspect of benching lately especially while getting into the higher 1RM%. Elbow/bicep issues have pretty much subsided as I've kept up with my MFR and icing my anterior delt that gets inflamed frequently. Weight has been holding steady at about 217-220 over the past couple of weeks as I've added extra calories primarily in the form of fats (been eating a lot of almond butter lately) while drinking my protein shakes and by slightly increasing portion sizes throughout the day.
 
Rodja said:
It used to bother my shoulders, but that was before I started focusing on internal:external rotator balance. Have him use some capsaicin rollon before he tries them (if you can convince him to do so) to keep the area warm and loose.
Click to expand...

Old injuries from football prevent him from doing them.
Also great job on the squat, making me hate you right now lol
 
8/9 DE Lower

Box Squat (light bands)
245x3x10

Speed Pulls
315x3x6

Hanging Leg Raises/Lying Ham Curls
BWx15/150x15
BWx15/170x15
BWx15/170x15

Standing Cable Crunches
120x15x4

Basic DE session today. I hadn't used light bands in quite some time, so I decided to throw them into this wave and to get more top-end strength in my hips. Overall, felt pretty good today and am fueling up for my shirted session tomorrow evening.
 
I'm not sure how much carry-over I'll get with banded squat work, but I know doing banded speed pulls do wonders for my pull, if nothing else at least making me far more efficient with accelerating through.

Been doing work here, Rodja. Keep it up.
 
8/11 ME Upper

Floor Press (w/ 80# chain at top)
Worked up to 245x1

Rep Floor Press
225x8
235x7
245x5

Lat Pulldowns
200x12
220x12
230x10
240x8

Tate Press/WYT
35x15/15x7
45x10/17.5x6
45x10/17.5x6
45x10
 
8/13 ME Lower

Squat
Worked up to 605x1 (briefs and suit w/ straps down)
405x3 (briefs only)
455x3 (briefs only)

Not my best day. Back was a bit tight and my mind was elsewhere going to the gym, but I still put in a solid effort.
 
Rodja said:
8/13 ME Lower

Squat
Worked up to 605x1 (briefs and suit w/ straps down)
405x3 (briefs only)
455x3 (briefs only)

Not my best day. Back was a bit tight and my mind was elsewhere going to the gym, but I still put in a solid effort.
Click to expand...

Good work brother, that squat is retarted, video soon?
 
aceroni said:
Good work brother, that squat is retarted, video soon?
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Hopefully in the next couple of weeks. The normal crew has been lowered lately since a couple of them just had a meet and are taking some time off from the gym and next week is going to be a ME sumo session, but I should be able to get my pull on film.
 
8/14 DE Upper

Speed Bench (minis)
135x3x10

2-board Press
245x8
275x6

HS Rows (Wide)
135x12
160x10x4

Lat Pulls/Overhead Rope Ex/Facepulls
200x10/80x10/80x12
200x10/80x10/80x12
200x10/80x10/80x12

Damn good DE session. Starting to put all of my focus on top-end strength for my shirt work and regaining some more lat strength. Elbows and shoulders are holding up well and I think that shooting pain a couple of weeks ago was a fluke.
 
8/16 DE Lower

Box Squats (14" box w/ 80# chain)
275x2x9

Speed Pulls (80# chain)
315x1x6

Band GM (average)/Hyper (w/ average band)/DB Side Bends
15/15/80x10
15/15/80x10
15/15/80x10

Used my suit for this session, but with straps down and no briefs. One thing that I've noticed is that the Ace suit has kinda small openings in the thighs and it is a PITA to get it into place without briefs on and I've yet to get it into place while in my briefs. One thing that the suit has helped me to do is to go a little wider with my stance in both squats and pulls, which should help me put up bigger numbers, but it'll take time to adjust to the biomechanics of the different stance.
 
8/17 ME Upper

Bench
Worked up to 405x1 (1 board)

OHP
140x8x4

Pressdowns
90x15x4

Chins/Facepulls (light band)
8/15
8/15
8/15
8/15

DB Curls/Seated DB Cleans
35x10/17.5x10
35x10/17.5x10
35x10/17.5x10

Ramping up the volume for a bit to add some more mass to my frame. Bench session went really well after making a couple of minor adjustments to my setup to lower the amount of tension in my lower back to allow me to drive my heels down better.
 
SweetLou321 said:
I dont have briefs so I cant comment, itll help get the suit on without them. Not sure if you can use them that way tho.
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I was able to got the suit on without the briefs, but not with them on. I might have to try open the legs up a bit and stretch them out with a basketball.
 
8/20 ME Lower

Sumo
Worked up to 585x1 (PR)

Squat
Worked up to 645x1 (PR)

Ab Wheel/Standing Band Crunches (light)
10/15
10/15
10/15
10/15

It's been about 15 hours since I finished this session and I am still tired from it. I used my Ace suit without briefs again and went straps up on the final set of both sumo and squat. I attempted 605 on sumos, but my grip gave out and the DL bar was really starting to bite at that weight. For the squat, I did 645 twice; the first time was slightly ugly as my knees went slightly forward and the bar started to roll on my back. The second time, though, looked and felt much better. I kept the straps loose as to ease myself into the bite that they have starting at about 1/3 of the way down. In the past 2 months, I've gone from a 440 raw squat to an equipped 645 squat while being only about 8# heavier now and still learning how to harness the suit. Barring injury, I should be able to break 685 by the end of the year and, possibly, 715-725 by the meet in April.

My original plan of October has been scrapped to get more experience in the gear as I still haven't gone fully briefed and suited with only 5-6 training weeks left. I have decided that I will be competing at 220, though, and will not be cutting a significant amount of weight (5-8# at the most).
 
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