Probably 90 min preThe goods showed up today! Gonna try adrol with bench tomorrow
Thinking 50mg about 1hr PWO? Or earlier than that?
Probably 90 min preThe goods showed up today! Gonna try adrol with bench tomorrow
Thinking 50mg about 1hr PWO? Or earlier than that?
Yeah I built in 30 minutes for me to warm up and get to work sets - some people might get going faster lol.I agree 90 mins to 2 hours for maximum amperage!
the only thing that seemed to work for me was throwing in more db curls ironically. I do curls almost every session to loosen up elbows before bench, and extremely light weight before deads even. not enough to fatigue biceps but to warm everything up. Yes I'm that idiot in the squat rack that takes an empty barbell and curls it 20 times before I squat....I gotta get this elbow pain I'm getting from squats under control, it's messing with my bench days which is just absolutely unacceptable horsesh!t.
I'm going to give the light hammer curls during warmup a try, that sounds like a net positive.Hammercurls with light dbs work even better for tendonitis, fyi - let’s you indirectly involve the front delts more and starts to warm the shoulder complex as well. I got that from Brandon Lilly and Swede Burns and it has helped everyone who has tried it. Couple sets of 20 tossed into your warmup routine.
Best advice without changing bar grip is to organize your training week/microcycle to have your heaviest bench day BEFORE the squat day.
As for addressing root cause, if you don’t want to move the bar higher, try moving your grip out a couple finger widths. If this isn’t practical, some guys do well with the falcon grip (pinky tucked under the bar).
THIS I did not expect! I thought everything was better sublingual! Good to know. Henceforth I shall nom the bombs.Also, Anadrol should NOT be taken sublingually for a male.
The first pass orally converts it to more of the more androgenic metabolites, so only females looking to lower virilization potential or bodybuilders not seeking the maximum acute performance increases should go sublingual or injectable for Anadrol specifically.
A male strength athlete should always eat their A-bombs.
Favorite undisputed show of all timeThe way he plays Frank is gold.
Love it. Such terrible a$$holes, ha ha. Still trying to get caught all the way up now that I have Hulu, I dropped out of TV for a few years.Favorite undisputed show of all time
That's kind of what I was thinking about the shoulders. I feel like I could get more transfer to bench from an incline where I can keep my shoulders and lats tighter.Honestly, OHP is not a big driver for flat bench. Don’t get me wrong it’s one of my favorite movements, but, IMO I find varying angles and grips of incline pressing to be much better suited to building bench.
A few years back I removed them from a intense bench cycle as they were taxing my shoulders too much and negatively impacting bench. A few weeks later I PRd with my first 4 plate bench.
But damn I love the way my shoulders and traps pop when I’m doing a bunch of heavy overhead work…..
Choose your poison lol
If you want an SBD day, have at if you have 3+ hours for a training day, but just remember most of powerlifting history people have not done that.
Unless you’re Natty and need more than 2x/wk muscle stimulation, it isn’t necessary and costs more mileage over time.
Thinking something along the lines of rotating the 3, Bench/Squat, Dead/Bench, Squat/Dead, Bench/Squat with the second B/S day being a variation.Also, agreed on OHP. It’s a fun trick but it is not necessary to build a bigger bench. I always drop it the final weeks of prep.
Letterkenny and trailer park boys are amazing. Canadian humor is definitely a male niche thing.Love it. Such terrible a$$holes, ha ha. Still trying to get caught all the way up now that I have Hulu, I dropped out of TV for a few years.
Been watching and digging Letterkenny lately after it was suggested by the same buddy that turned me onto Always Sunny. That's got some gems too.
That’s just the way she goes, boys…Letterkenny and trailer park boys are amazing. Canadian humor is definitely a male niche thing.
Joker sets are heavier sets thrown in after the 531 amrap is finished. I don't remember the percentages but they're proportionately very hard...I've never done joker sets (that I know of? Never really figured out what they are) and my BBB was always the same, back off to like 55-60% for 5x10.
Been adding DB curls in here and there trying to work it out and the fish earl is always flowing. Might need to up it though, I take 4.8g daily
I wouldn’t necessarily take grip advice from someone who never accomplished their meet deadlift goals (900lbs in comp) from dropping deadlifts/grip issues. I completely agree that for a hookgrip guy (read: big hands!) you can do 90+% of training in straps and pull your comp singles hook, constantly getting stronger, but they all pull more with straps in the gym than in comp. Pete Rubish, Steve Goggins, Bryce Krawczyk all come to mind as world-level pullers who strap in training, hook at meets, pull huge but still bigger in training with straps.Stumbled across this last night. Some interesting info. I remembered the point about using straps for all his deads from his interview on Table Talk. Makes me want to give straps a try to be able to forget about trying to hang on to the bar and just focus solely on the activity in the legs, hips and back. I have a cheap pair I picked up years ago that I think I'll give a try tomorrow.
Hookgrip aside, this probably isn't something I'm going to try to work into right now, using straps too often I mean. I don't want to get myself focused too much on anything besides getting prepped and getting this comp under my belt for the time being. I just meant to point out that it seemed like an interesting approach to separating and negating that aspect of the lift to try to encourage growth in the more 'prime movers'.hookgrip guy
I hear ya on setting up/tweaking, I dabbled with conjugate back in the fall and it definitely has a learning curve to finding what's right for the person running it. I more or less meant I'm going to use variations of the lifts as the accessory work while still doing the heavy lifting with the comp movements to work on specificity moving closer to the meet.Regarding 531 or conjugate, I don’t think either is necessarily ideal for a first meet prep. Conjugate takes time to start feeling out, setting up, tweaking.
I'm open to any suggestions if you have if you have a direction to point me in, 531 is just my go-to as it has done me well for so long and I tend to get analysis paralysis when it comes to trying to move outside of the tried and true. Hell, I've been trying to move into conjugate for like 3 years at this point. :/531 has some powerlifting prep templates that are alright, but I’m just saying there’s even more specific stuff out there.
Yep, I use block chalk. I use a bare steel Ohio Power bar and keep it brushed off and fresh. Usually warmup without chalk and then either last warmup weight or first working set I'll chalk up.stupid question... but are you using chalk?
every once in a while I encounter a gym barbell that is disproportionately shitty with no grip and it makes me think my grip strength is poor when in actuality its the buttery polished grip of the cheapo barbell thats been hammered over the years. I keep two tubes of liquid chalk in my bag just in case.
The feeling of OHP’ing one’s own bodyweight or more is a feeling everyone should experience. Love it!High volume squats are still wrecking my elbows. Lame. May alter the squat workout since the other 3 days have been feeling fine. I think I'll just run some heavy doubles and singles on Monday instead of the sets of 4. Maybe something like 4x2 + 8x1 so I can still get the overall volume in a similar range but limit the extended periods of pressure on the joints.
My shoulders and upper chest have been feeling good and growing, as have my overhead press numbers, so I'm going to keep it in. I've been closing in on a body weight strict press which is a personal goal I'd like to realize.
I think I'm going to run 531 heading into the meet with some conjugate flavor for the accessory work. The big question is I'm trying to decide if I should make an effort to establish a more accurate max to base my TM off of since I'm only working with estimates? I'm 13 weeks out so I feel like maybe trying to see what my 3RMs are might be an okay approach, seems too close to really go ham for a 1RM.
If I do that I'm loosely thinking finish off the base/volume plan by the end of next week, take a deload, then take a week to establish 3RMs and then plug them into 531/conjugate. That puts me starting it at 10 weeks out, minus 2 weeks to taper down, so about 2 waves.
With this past 14 weeks of volume, after years of 531 and 5x5, I'd be surprised if my numbers haven't moved up a bit. The weights have been moving well lately too, outside of the elbow discomfort. Sucks cause otherwise the squats have been feeling strong. I'll get it figured out though, one way or another. This too shall pass!
Just listened to that podcast the other day. Another banger. When I’m back to deads and RDLs I’ll be incorporating waaaaaay more strap work.Stumbled across this last night. Some interesting info. I remembered the point about using straps for all his deads from his interview on Table Talk. Makes me want to give straps a try to be able to forget about trying to hang on to the bar and just focus solely on the activity in the legs, hips and back. I have a cheap pair I picked up years ago that I think I'll give a try tomorrow.
It almost counts that I can press my OLD bodyweight... right??The feeling of OHP’ing one’s own bodyweight or more is a feeling everyone should experience. Love it!
I think Pete’s advice is awesome for off-season and agree with him, but your first meet prep is not the time to try something that could weaken your comp grip potentially. As Steve Goggins always teaches, do your top set hook and you can put your straps on for other stuff. But you have to maintain that maximal grip ability in a comp prep. You would only use them the entire session if your hand was torn.Hookgrip aside, this probably isn't something I'm going to try to work into right now, using straps too often I mean. I don't want to get myself focused too much on anything besides getting prepped and getting this comp under my belt for the time being. I just meant to point out that it seemed like an interesting approach to separating and negating that aspect of the lift to try to encourage growth in the more 'prime movers'.
I hear ya on setting up/tweaking, I dabbled with conjugate back in the fall and it definitely has a learning curve to finding what's right for the person running it. I more or less meant I'm going to use variations of the lifts as the accessory work while still doing the heavy lifting with the comp movements to work on specificity moving closer to the meet.
I'm open to any suggestions if you have if you have a direction to point me in, 531 is just my go-to as it has done me well for so long and I tend to get analysis paralysis when it comes to trying to move outside of the tried and true. Hell, I've been trying to move into conjugate for like 3 years at this point. :/
I have done all of these feats, but never all at the same time. I did them all much sooner than the bench - me benching 345 weighing 230 a couple weeks ago took 14 years of benching and bulk/cut. The rest were done by 2015. But I can’t do the overhead press currently. Maybe I’ll try it after the meet!It almost counts that I can press my OLD bodyweight... right??
I've always had this desire to hit 1xBW OHP, 1.5xBW bench, 2xBW squat, 2.5xBW dead. With my weight going up it's staying just as hard! Ha ha . I can hit the squat and maybe bench, getting close on press, but damn am I a ways off with the dead.
Man I feel ya there, I love the way they feel but justhaven't given them enough time of day with proper technique I guess. I think that's going to change though. I want that number to move up and the only way out is through.Deads are my Achilles, but I love the feeling I get from them more than anything.
Yeah, definitely something to bank for later.I think Pete’s advice is awesome for off-season and agree with him, but your first meet prep is not the time to try something that could weaken your comp grip potentially. As Steve Goggins always teaches, do your top set hook and you can put your straps on for other stuff. But you have to maintain that maximal grip ability in a comp prep. You would only use them the entire session if your hand was torn.
If you are doing the comp lifts weekly and have a variation for your main accessory, that’s not Conjugate - that is basically just all powerlifting. This is a great approach as long as the primary lift work is being manipulated somehow (waving intensity or volume). You obviously don’t want to do 1RM on comp lifts weekly with no variation, which is why Louie rotates lifts to use the max effort method.
I think you should do what gets you most excited to train. It’s your first meet and everything will be a PR.
I have done all of these feats, but never all at the same time. I did them all much sooner than the bench - me benching 345 weighing 230 a couple weeks ago took 14 years of benching and bulk/cut. The rest were done by 2015. But I can’t do the overhead press currently. Maybe I’ll try it after the meet!
Just wanted to toss in some thoughts from someone who uses hook grip a ton and lots of straps. I bolded what I think is the biggest takeaway for now, I just wouldn't risk any changes right now.I think Pete’s advice is awesome for off-season and agree with him, but your first meet prep is not the time to try something that could weaken your comp grip potentially. As Steve Goggins always teaches, do your top set hook and you can put your straps on for other stuff. But you have to maintain that maximal grip ability in a comp prep. You would only use them the entire session if your hand was torn.
I think you should do what gets you most excited to train. It’s your first meet and everything will be a PR.
I have done all of these feats, but never all at the same time. I did them all much sooner than the bench - me benching 345 weighing 230 a couple weeks ago took 14 years of benching and bulk/cut. The rest were done by 2015. But I can’t do the overhead press currently. Maybe I’ll try it after the meet!
I agree that seems like the best approach. I don't want to make any drastic changes anywhere right now, things are working just fine for the most part, nagging elbows aside. Not the time to try to solve problems that don't necessarily exist.Just wanted to toss in some thoughts from someone who uses hook grip a ton and lots of straps. I bolded what I think is the biggest takeaway for now, I just wouldn't risk any changes right now.
I personally use my straps a ton. I think it is one of those things that kind of depends on your experience level. When I first switched to hook grip I pretty much never used my straps. Even higher rep sets I just sucked it up and used my hook grip. After years of doing that I now don't tend to feel I have issues with my hook grip at all and will pretty much use straps on any sort of accessory work, any sets above 3 reps, and maybe even on extra sets after my top weight of the day (if I am feeling meh). I've found if I do think it is a concern for me I just take a block of training and skip the straps if I am worried and then never seem to have much issue pulling a heavy single.
I'll say I don't know if I'd advise anyone to follow what I do for myself though. A lot of times I just hate how beat up my thumbs feel or feel like a wuss a lot and don't want to deal with it. I also don't really think I can call myself a powerlifter anymore compared to many of the guys on here, but I also clean and snatch nearly every day I train and that is exclusively done with hook grip, so I am pretty much always training it (and probably makes the situation different than someone who has exposure to it much less often).
Good luck with the meet though! I'd agree do what gets you excited and crush it!
As far as the lifting goals/feats being a smaller guy (I feel like I am tiny running around this forum) the OHP was always the toughest to get to bodyweight for me. Deads and squats came pretty quick to hit those kind of numbers, but still chasing that elusive 3x squat (maybe if I ever shift focus and get motivated enough again).
Nice work!Squatted 380 for 5x5 last night. That was a PR as I think the most I've 5x5'd was around 335.
Left adductor is a little sore today but I think it's actually from bending conduit all day yesterday. Finished up the job I was on, helping out on another til the next one kicks off and I'm out of practice! Good to be back on the tools though, my brain needs a break.