Rodja
Board Sponsor
Not far. As said many, many times, your technique is freaking awful and you will get injured at some point. Plus, there aren't many squat only competitions and your template is incomplete for the 3 main lifts.
Lifting Heavy every single day - LOG
- Thread starter Iron_Will
- Start date
Not far. As said many, many times, your technique is freaking awful and you will get injured at some point. Plus, there aren't many squat only competitions and your template is incomplete for the 3 main lifts.
SweetLou321
Well-known member
Depends on what fed your compete in. The apf raw records at 181lbs is a 550 squat, 363 bench, and 588.5 deadlift with a 1507 total. It all depends on your other lifts. Since powerlifting is a 3 lift sport.
SweetLou321
Well-known member
To my knowledge there or no squat only comps, he would have to go full power and take token lifts in the other two.
Iron_Will
Member
is that with gear (knee wraps/suit)? If so i think everything would be over other than deads. Which would take some time to develop.
Iron_Will
Member
how is my technique awful? My deadlift is not great. But my squat i have everything in check. The only thing is my upper back and hammys need work which is the reason i start leaning forward. considering i was doing a MAX attempt. Lets see your max attempt. please. Show me. Im sure your form is ****ing flawless.
SweetLou321
Well-known member
APF raw is just, raw, no knee wraps or suit
SweetLou321
Well-known member
In terms of powerlifting everything from your set up to walk to rep is bad. There is so much that needs to be changed to become a great powerlifter in terms of squating. Which is what rodja is refering to i believe. I could be wrong, however I dont oly squat so I cant comment on that type of lift. The two are different.
Rodja
Board Sponsor
Your upper and lower back round, your glutes disappear at the bottom, your knees shoot forward, and your weight shifts throughout the movement.
There's obvious weakness in your core, glutes, and hamstrings and that's all that can be seen from that particular angle. There could be more as you can't see your feet and if your knees are moving inward.
Iron_Will
Member
ya. whatever. Its different though. I think hes mad at me for putting this log up or something. Seems like he has a bad hate towards me. Also i think walking it out further is harder. I do it so if i drop it it can roll behind me. Also if my back bent too far forward you never know. I don't want to bar to hit the rack and bounce back at my knees. Trust me. i know its dangerous and i have dropped it before , but i know what im doing.
oh. well im close on squat and the bench is pause correct? if so im under by probably 30lbs.
SweetLou321
Well-known member
Ok well I understand why you walk out so far BUT there are still changes that need to be made, and rodja has pointed some out as well. And hes not mad at you, its immature to think so. He is a very bright man who has helped me many times. I suggest listening to him and drop the attitude. He can and will help you if you allow him too. And yes the bench is paused. However a meet is a totally different environment from training and you numbers may or may not produce at one. That is the beauty of comps vs gym lifts. Once you compete no one cares what your gym lifts are, its all about your meet lifts from then on.
Rodja
Board Sponsor
To elaborate, I've been at meets that take 8-10 hours to complete. It's more of a mental grind than a physical grind in a meet.
SweetLou321
Well-known member
Exactly. At the meet I just did i was lifting from 9:30ish am to 4:00ish pm. That was a long day and most of my numbers produced outside of the bench. 9 max attempts in about 8 hrs. Totally new world.
Rodja
Board Sponsor
I equate the first meet to the first fight. There's so many variables to the equation that you really just need to take it as learning experience and maintain modest goals, especially if you have a big weight cut involved.
mattsams89
New member
Keep in mind that those lifts are APF only. There are quite a few feds out there, and you'll be more competitive in certain ones. As far as American records go, drug tested raw 181 is: 601sq, 468b, 766dl, 1575t.
Even close to that and you'll be competitive in most feds.
Even close to that and you'll be competitive in most feds.
SweetLou321
Well-known member
exactly
Rodja
Board Sponsor
Not a lot of federations are drug tested and the "careers" of raw lifters are very short. People think that gear only adds pounds to lifts, but it also adds years of competitive lifting.
SweetLou321
Well-known member
right but i will just pulling up one fed as an example
SweetLou321
Well-known member
YES
mattsams89
New member
Rodja said:
Good point. That takes things to: 650, 556, 791, 1700. And the latter is a fair point as well. I know I've graduated to a knee sleeve for tendonosis (result of a limb length imbalance), but I imagine I'll have to get wraps one of these days to keep trucking at heavier weight.
SweetLou321 said:
Gotcha. Just wanted to provide him a shoot for the stars (intelligently) example too.
SweetLou321
Well-known member
Your a funny guy.
Pull-ups are not the best lift to help your bench. Rows would be since they hit your back in the same plain as bench. And pull-ups cause internal rotation of the shoulder so again rows would be better as the primary lat movement. Not to mention most powerlifters agree that rows help their totals more then pull-ups. Also make sure you got some good prehad, warm-ups, and restoration drills to maintain your joint health and recover as best as possible. And of course to help remain injury free.
Iron_Will
Member
would pull ups be better for an athlete or no? in your opinion. Also yes. i will be stretching a lot. And warming up good.
SweetLou321
Well-known member
No simply bc to maintain healthy shoulders there has to be a balance between your internal and external rotators and since your routine leaves lil room for special lifts ill stick with my suggestion of rows over pull-ups.
Iron_Will
Member
ok ill do rows instead. thank you
Iron_Will
Member
Zir Red! which program are you talking about? the one on the first page of this post or the other one i made another post in the training forum?
and are you talking about these? if so, i never would have thought of that. deff adding these.
[video=youtube;JSmXS4zAess]http://www.youtube.com/watch?v=JSmXS4zAess&feature=related[/video]
mattsams89
New member
I love those bridges. I typically do them from the floor, but they've helped my glutes and lower back a ton.
Torobestia
Well-known member
I've read about those at least ten times, but I think I might start doing them myself, too. I think I need more than GHR to hit the gluts so that I start remembering them during the squat.
Gutterpump
Banned
You may really like doing Bulgarian split squats then. When I started doing them, I couldn't sit down very easily. My glutes were more sore than they've ever been.
You can do them with your forward foot elevated on a platform too, so that you can get even more depth. They are a brutal assistance excercise, especially if done with walking barbell lunges.
Recently I've started hitting the GHR hard, multiple times per week, weighted for fewer reps and unweighted for high reps. I'm going to pick up ankle weights this weekend as well, since I want to start doing weighted leg curls. All it takes are 5 pound weights on each ankle, hang off the edge of your bed and do 100 leg curls per side, everyday before bed. Will only take up 10min of time or so. Read this tip on T-Nation I think.
ZiR RED
Well-known member
ZiR RED
Well-known member
Split squats are great, whether its pitcher/bulgarian or traditional. They always leave my adductors sore the first time I put them back in my program.
Another idea is some good single leg RDL's.
Br
Iron_Will
Member
I did some extra work today with the glutes and hammys (earlier). And i can feel the power it gives you. Just wondering if since i really underutelized my glutes and hammys (ob. squat helped, but little to no direct stimulation.. do you think this will impact my squats and deads to a great extent? or will it just bump it up a bit?
also is a GHR worth it. machine? or can i skip it?
also is a GHR worth it. machine? or can i skip it?
Iron_Will
Member
that is a good idea..hmmmm. interesting.. lot of things ive been missing.
Roniboney
Active member
To have in your house a GHR is more than worth it.
Iron_Will
Member
will it benefit me so much to the point of spending hundreds of dollars on it? Im ok with having good benefit with other exercises, but if it does more than i would think (like a very good effect) than i am willing to buy it to improve performance. im just not gonna want to buy it, and have it do minimal work for my body.
Roniboney
Active member
I don't know how you'll react to it.Nobody does.Its a chance you take.You said you wanted to join a powerlifitng gym.Do that then and use the GHR along with your training.If you like it then buy one for your home.
Iron_Will
Member
how often do you think using a GHR machine would work? 6 days a week? high reps? added weight?I know i might not be able to do it well at first, but what your opinion on volume?
Roniboney
Active member
maybe 2-3 times a week.BWis very hard at first so go with that.Mix it up between BW and weighted when you adapt.I personally love them but SLDL are a close 2nd for me
Gutterpump
Banned
GHR is king. Love doing sets on the GHR after deads, then hitting SLDL for reps. Best way to hit your hams imo. I wouldn't substitute the GHR for anything now that I'm doing them. What I like most about the GHR machine, is that you can hit your posterior chain HARD without stress to your lower back. If it was elevated, you can also do hypers on it.
mattsams89
New member
You can do glute hams from the floor if you have somewhere to hook your feet/keep them down. Not as ideal, but free.
Roniboney
Active member
they hurt like crap though from the floor.But if he can then ye do it
mattsams89
New member
Roniboney said:
Like I said, not ideal. Haha. They require a little upper body to get going normally.
Iron_Will
Member
I just made a device. Its one that this guys shows:
[video=youtube;u5xKHn_RlZs]http://www.youtube.com/watch?v=u5xKHn_RlZs[/video]
Its different from his with no wood, but it works, tried it with a couple 45 and i could feel a deep burn in my hammys. Right now Good mornings, this machine i made, and just some hip ups with my feet on my rolling ball are the things that seem the be hitting them the most. Most likely gonna try to start my new program next Monday so just getting everything ready,
[video=youtube;u5xKHn_RlZs]http://www.youtube.com/watch?v=u5xKHn_RlZs[/video]
Its different from his with no wood, but it works, tried it with a couple 45 and i could feel a deep burn in my hammys. Right now Good mornings, this machine i made, and just some hip ups with my feet on my rolling ball are the things that seem the be hitting them the most. Most likely gonna try to start my new program next Monday so just getting everything ready,
mattsams89
New member
Interesting. Does it effectively hit hip extension as well? I can see his hips extending to some degree, but how much does it hit your glutes?
ZiR RED
Well-known member
We use something similar up at school, except the feet are placed on a 25 or 45 lb plate and then that plate is placed on a slide board. There's no dynamic glute/hip extension work in it. Its all a bridge and then the hamstrings flexing the knee. Very similar to swiss ball leg curls.
br
Iron_Will
Member
Just wanted to give a little update as i haven't said much in a while. I still train daily, but im doing different types of things ect...
I just deadlifted 500 the other day for a max. then i missed the video.The 2nd video i got but it isn't full. So i hit it for 2 max singles. Ive been working more hammy/glutes and i think thats been helping me. I dropped the squat down and am just working low 400's right now for reps. Im just improving but slowing down on purpose so i don't run into any problems ect..
Im also adding in some other cool training methods.. They are fun. Some things you guys would probably laugh at but i feel like i am more balanced and in more control of my body. Just still trying to figure out what im gonna do sports wise.
I just deadlifted 500 the other day for a max. then i missed the video.The 2nd video i got but it isn't full. So i hit it for 2 max singles. Ive been working more hammy/glutes and i think thats been helping me. I dropped the squat down and am just working low 400's right now for reps. Im just improving but slowing down on purpose so i don't run into any problems ect..
Im also adding in some other cool training methods.. They are fun. Some things you guys would probably laugh at but i feel like i am more balanced and in more control of my body. Just still trying to figure out what im gonna do sports wise.
