Powerlifting

[Frosty]

[Frosty]

haha 3 sets sounds better then 5

lol lazy a*ss

5x5 is the way for strength and is almost doubling the total weight that you are lifting...if you are a complete beginner then maybe start with 3x5 and work your way up

[-FIGJAM-]

ive been lifting for awhile. Not strength based workouts.

beginner is my brother, he seems to be coping well so will continue the 5x5

[NickR33]

The reality is though, I'm not a competing lifter so the pause isn't a big thing. As long as I'm not bouncing the bar off my chest, just lowering and pressing in a controlled manner that's all that I care about.

I agree however pausing reps may assist with shoulder health... from what I've read

[TTT]

link? never heard of that before and don't understand why it would

[NickR33]

article on T Nation... one of the older lifters talking about how he keeps himself together... I don't know the science behind it... I assume it has something to do with slowing the change of direction so the tendons have less stress placed upon them

[TTT]

have you had a go at the Bamboo bar Markos has there?

[Nee-san]

Starting PPP today.

[NickR33]

have you had a go at the Bamboo bar Markos has there?

had a quick muck around with it but that's about it... very odd to use... I imagine its similar to doing push ups on rings / TRX straps... building the stabilisers in your shoulders by pressing an instable object

I'm still trying to press a stable object correctly lol

[rev210]

I agree however pausing reps may assist with shoulder health... from what I've read

nope from what I understand, Bench press is a test of shoulder health. You do need stronger shoulders/ scapular support to do it though, it's definately harder than not pausing.

[TM7GTR]

Just curious as to whether any of you do rack pulls to improve your deadlifts?

Asking because my deadlifts are up at around 145kg, whereas my rack pulls are around 180-185kg.

It would seem the lower section of the lift is what I need to work on (my lock out is strong)


Any good ways to go about this?

[Birds]

I would have thought everyone would be stronger on rack pulls than deads, given it's only half the movement.

Deadlifts on a deficit, power cleans, should help with lower back.

Rows are upper back, but they do strengthen core and lower back at the same time. Seated row with lower back movement might be good.

[TTT]

Deficit deads will help the power off the floor. Also speed deads. Deads against bands too and even heavy kettle bell swings. All these things are available at gyms that focus on powerlifting.

Edited March 23, 2013 by TTT

[some_cs_student]

My rack pulls are a *lot* stronger than my deadlift strength. However my weakness is off the floor, as it is for many people.

[TM7GTR]

Yeah I know it's always going to be the weaker part, this is why I want to work on it.

Once I improve that drive off the floor I'll be pulling some respectable numbers.

My gym doesn't have kettlebells so I'll give deficit deads a shot.

[rev210]

Yeah I know it's always going to be the weaker part, this is why I want to work on it.

Once I improve that drive off the floor I'll be pulling some respectable numbers.

My gym doesn't have kettlebells so I'll give deficit deads a shot.

In my limited experience and understanding the floor part is sometimes mucked up by a combination of things. I am trying to remember it was a long time ago.

Most often I reckon getting the bar off the ground issues are 'the setup' and things like the approach based on your flexibillity and body mechanics.

When I started doing some deads again for that challenge, I had to start stretching my ankles to ensure I had enough dorsiflexion. I had bugger all straight away,to what is really needed. I still need to work on it if I ever want to play with something heavy.

Try these if you haven't already.

* Take all slack out of the bar hold before going for it. Stretch into tension by griping the bar and pulling up to point of tension a couple of times before the real lift. Crush the crap out of the bar. If there is any slack at all in the grip, then energy is lost as it's taken up (and the hips are probably going to leave the bar behind)

* Hips trying to come up too early as you try to 'heave' the bar off the ground.

* You need to 'push' yourself away from the floor and drive through the feet. (This is probably one of the most effective tips for getting the bar off the ground).

* Drive hips through the bar.

* Keep the tension in the back/lats not just the abbs.

I reckon posting a vid and someone like Markos can give you some pointers.

[TM7GTR]

Thanks for the advice Rev, I'll probably drop the weight back again and focus on improving technique. Will try to get a vid sorted

[Birds]

One thing I slacken on from time to time...but it makes a big difference...is starting with that bar pressed right up against your shins. The closer to your centre of gravity, the easier it's going to be to get that sucker off the floor. This means dragging the bar up your legs (grazing them on knurling haha) as you lean back and drive hard with the heels.

Every now and then I find the bar a couple of inches in front and I have to slap myself for it.

[jangles]

Mark ripptoe explains it well in starting strength.

[Trozzle]

Mark ripptoe explains it well in starting strength.

Scapula should be directly over top of the bar, arms vertical, bar in the middle of your foot (which will usually find it resting against your shin/ankle). Pretty much what I recall his deadlift guide explaining.