Frosty Posted March 21, 2013 Share Posted March 21, 2013 Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6790891 Share on other sites More sharing options...
Frosty Posted March 21, 2013 Share Posted March 21, 2013 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 Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6790898 Share on other sites More sharing options...
-FIGJAM- Posted March 21, 2013 Share Posted March 21, 2013 ive been lifting for awhile. Not strength based workouts. beginner is my brother, he seems to be coping well so will continue the 5x5 Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6790901 Share on other sites More sharing options...
NickR33 Posted March 21, 2013 Share Posted March 21, 2013 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 Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6790928 Share on other sites More sharing options...
TTT Posted March 21, 2013 Share Posted March 21, 2013 link? never heard of that before and don't understand why it would Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6790973 Share on other sites More sharing options...
NickR33 Posted March 21, 2013 Share Posted March 21, 2013 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 Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6791034 Share on other sites More sharing options...
TTT Posted March 21, 2013 Share Posted March 21, 2013 have you had a go at the Bamboo bar Markos has there? Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6791157 Share on other sites More sharing options...
Nee-san Posted March 22, 2013 Share Posted March 22, 2013 Starting PPP today. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6792364 Share on other sites More sharing options...
NickR33 Posted March 22, 2013 Share Posted March 22, 2013 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 Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6792406 Share on other sites More sharing options...
rev210 Posted March 22, 2013 Share Posted March 22, 2013 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. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6792485 Share on other sites More sharing options...
TM7GTR Posted March 23, 2013 Share Posted March 23, 2013 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? Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6792898 Share on other sites More sharing options...
Birds Posted March 23, 2013 Share Posted March 23, 2013 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. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6792928 Share on other sites More sharing options...
TTT Posted March 23, 2013 Share Posted March 23, 2013 (edited) 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 Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6793051 Share on other sites More sharing options...
some_cs_student Posted March 24, 2013 Share Posted March 24, 2013 My rack pulls are a *lot* stronger than my deadlift strength. However my weakness is off the floor, as it is for many people. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6793492 Share on other sites More sharing options...
TM7GTR Posted March 24, 2013 Share Posted March 24, 2013 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. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6793530 Share on other sites More sharing options...
rev210 Posted March 24, 2013 Share Posted March 24, 2013 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. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6793856 Share on other sites More sharing options...
TM7GTR Posted March 24, 2013 Share Posted March 24, 2013 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 Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6793870 Share on other sites More sharing options...
Birds Posted March 24, 2013 Share Posted March 24, 2013 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. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6793926 Share on other sites More sharing options...
jangles Posted March 24, 2013 Share Posted March 24, 2013 Mark ripptoe explains it well in starting strength. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6794212 Share on other sites More sharing options...
Trozzle Posted March 25, 2013 Share Posted March 25, 2013 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. Link to comment https://www.sau.com.au/forums/topic/407502-powerlifting/page/36/#findComment-6794259 Share on other sites More sharing options...
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