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Old 10-26-2013, 04:47 PM   #1001
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Alright Steve,I've got a few questions...

Is it ok to take a full week off training every few months or is it better to deload? If it's deload,how much less than I normally do? Also if I take a week off,do I need to eat as much?

As much as I love Deadlifts,I can't do them or any variation without pain in my SI joint. I've been doing Hang Cleans for sets of 5 and t bar rows for sets of 10. Plus I squat for sets of 5. Are these good substitutes?

What's the difference between shrugs and power shrugs? I've put my middle back out in the past doing heavy shrugs so always try to use perfect form and full range.

Thanks in advance and keep up the great work with the videos,they are great.

Last edited by Shep; 10-26-2013 at 04:48 PM. Reason: autocorrect error on phone
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Old 10-26-2013, 09:17 PM   #1002
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Alright Steve,I've got a few questions...
Glad to help.

Quote:
Is it ok to take a full week off training every few months or is it better to deload?
Deloading is overused and misused. Because of Wendler's you have guys taking frequent time off from the gym when it's really not needed.

It's best to take a week off every 8-12 weeks or when you feel you are battered, beaten down and need some recovery time.

Quote:
If it's deload,how much less than I normally do? Also if I take a week off,do I need to eat as much?

.
I usually take a week completely off from the gym. You could also go it and do either 60% of your volume, 60% of your intensity, or both.

Eat the same way. You are repairing and growing stronger during this time as your fatigue levels are improving. You don't want to change anything.

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As much as I love Deadlifts,I can't do them or any variation without pain in my SI joint. I've been doing Hang Cleans for sets of 5 and t bar rows for sets of 10. Plus I squat for sets of 5. Are these good substitutes?
Your first focus for back training should be 2-fold:

1) Heavy row variations.
2) Heavy pull down/pull up variations.

After that cleans are a great choice.

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What's the difference between shrugs and power shrugs?
Shrugs are usually light weight, touchy feely bodybuilding things that do little for your traps. Unless you;re suing steroids.

Power shrugs are heavy and explosive. The traps are a strong muscle group. They need to be challenged and power shrugs are one of the best ways.
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Old 10-26-2013, 09:28 PM   #1003
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I would wait on Smolov. Build a base a little stronger.

Regarding the program above, there really is no assistance work. It's just the big 3 lifts for 9 weeks.
Sounds good BTB. I may wait for a meet later in the year jut to get a better base. And I'll keep my eye out for some more beginner friendly powerlifting routines. Thanks for the advice
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Old 10-27-2013, 03:07 AM   #1004
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Thanks very much.
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Old 10-28-2013, 01:58 PM   #1005
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how should i fix constantly leaning forward while squating. In the past i got injury of anckle and i feel pain if i try to go forward with my knee compared to foot. Also my femur bone is pretty long so it makes me to lean forward a lot. I am working on this for a long time but its really ahrd and it's not that my whole body is weak its only squats. I can bench press 150kg deadlift 220 and squat mb 120-130... I am doing a lot of streching for hipe flexors and anckles but sitll cannot fix it. Thanks
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Old 10-29-2013, 08:39 AM   #1006
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how should i fix constantly leaning forward while squating. In the past i got injury of anckle and i feel pain if i try to go forward with my knee compared to foot. Also my femur bone is pretty long so it makes me to lean forward a lot. I am working on this for a long time but its really ahrd and it's not that my whole body is weak its only squats. I can bench press 150kg deadlift 220 and squat mb 120-130... I am doing a lot of streching for hipe flexors and anckles but sitll cannot fix it. Thanks
Take a video using a normal work set so I can check your form. I almost 100% guarantee I know the causes already.

--Knees inside of toes when hitting depth
--Loose back
--Squatting too wide for your frame
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Old 10-29-2013, 08:54 AM   #1007
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videobam.com/bdtks

here is the link. My knes dont go in at bottom but the more bottom i go the more round i am :/ even thought i try to go wide with the knees. Also in the past i had to do completly wide stance now i narrowed it a bit to a bit wider then shoulder width. Thanks for reply
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Old 10-30-2013, 12:10 AM   #1008
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Thank you. I've been lifting for a long time but never really had a goal besides just get strong. Now I really want to start competing in powerlifting and break some of my states records in the 100% raw.
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Old 10-30-2013, 12:32 AM   #1009
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Hey Steve, I was wondering if you could explain a bit about powerlifting and your experience. I've always been interested but don't know where to start. What federation are you in or which do you recommend? How do you get into meets and what are they like? Do you only "win" if you're first place? Are there trophies or medals? I've always had this idea that if I'm not like a top 3 finalist that I'd just be spinning my wheels, but I hope that's not the case.

If all this is too much to write about, it might make a good video!
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Old 10-30-2013, 09:14 PM   #1010
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videobam.com/bdtks

here is the link. My knes dont go in at bottom but the more bottom i go the more round i am :/ even thought i try to go wide with the knees. Also in the past i had to do completly wide stance now i narrowed it a bit to a bit wider then shoulder width. Thanks for reply
The main issue is that your knees are forward and not opening. Pull your stance in a hair and practice opening your knees instead of keeping them forward. And think of squatting down instead of moving your hips back.

Try this without a bar. Get in your squat stance. Now pretend there is a quarter on the ground before you. With both hands squat down to pick it up. Your knees will naturally open.

This is how your squat reps should be.
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