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Old 06-03-2013, 10:42 AM   #501
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Hey brother,

Had a question for you about Squatting and shoulder issues..

When I get under the bar my shoulders are too tight and will not allow me my arms back far enough to grip the bar on either sides of my shoulders.
What I wild up doing is having my arms straight out to the sides with my palms on the plates facing out..

is there anything I can to so loosen them up to be able to hold the bar correctly?
I am pretty sure I have calcified tendentious in my shoulders but would rather deal with the cracking that have surgery.

Thank you as always ...

V/R
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Old 06-03-2013, 07:23 PM   #502
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Bbod, first i would like to say thanks, I used your 4 day power muscle burn workout for my first year of lifting and had great results (added 20lbs). My questions is I was going to try a few powerlifting competitions and was wondering if this workout is good to train for them? I enjoyed it so much my first year I wanted to go back to it. And if it is good to use is there anyway to squeeze rack pulls into it?
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Old 06-03-2013, 08:43 PM   #503
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Thanks! I'll probably be replacing squats with leg presses and see how that works. I was thinking about it and I might actually be able to get away with RDLs since their issue is with the bar hitting the floor, would this be a suitable replacement for regular deadlifts or would I be better off with cable/dumbbell rows? (I'm already doing BB rows in my routine)
RDLs and deadlifts target different muscles, but they are definitely a good choice.

With RDLs never sink past the point where your lower back wants to break. This will keep your lower back strong and in good shape.

I honestly like having 2 different row exercises each week, plus a pull down or pull up. You can never have enough back strength. In the absence of deadlifts, I would do 2 rows.
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Old 06-03-2013, 08:53 PM   #504
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Hey brother,

Had a question for you about Squatting and shoulder issues..

When I get under the bar my shoulders are too tight and will not allow me my arms back far enough to grip the bar on either sides of my shoulders.
What I wild up doing is having my arms straight out to the sides with my palms on the plates facing out..

is there anything I can to so loosen them up to be able to hold the bar correctly?
I am pretty sure I have calcified tendentious in my shoulders but would rather deal with the cracking that have surgery.

Thank you as always ...

V/R
Teufey
I went through this for 2 years, and know many other lifters who have as well.

There is nothing I have found that helps, short of purchasing a longer bar, and/or getting a buffalo bar.

Do you train at home or at a gym? If at home a bow bar will change your life:

SPECIAL POWERLIFTING BARS

If you train at a gym you may need to place collars towards the center to but some extra space.
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Old 06-03-2013, 08:57 PM   #505
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Bbod, first i would like to say thanks, I used your 4 day power muscle burn workout for my first year of lifting and had great results (added 20lbs). My questions is I was going to try a few powerlifting competitions and was wondering if this workout is good to train for them? I enjoyed it so much my first year I wanted to go back to it. And if it is good to use is there anyway to squeeze rack pulls into it?
Glad to hear it!

Really any workout in which you are adding both strength and size is good for you right now.

As far as rack pulls, I would alternate deadlifts one week with rack pulls the next. Alternating is something I did many years, and is a good way to fit in bonus lifts.

Good luck!
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Old 06-03-2013, 09:31 PM   #506
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I train at home , lucky enough to have a bench and rack with loads of weights
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Old 06-04-2013, 11:55 PM   #507
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Hi Bendthebar,

What is the better cycle for taking creative on/off. And while on creatine, can I keep taking it on my day off ?

Thanks,
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Old 06-05-2013, 12:11 AM   #508
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Hola great bearded one, I crave a boon. Explain recovery to me. As I lift heavier and heavier, recovery is almost more important than the lifting. Is this normal? Or is this because I am an older lifter? Should we be talking more about hydration, rest, calories, etc. than we do about sets and reps?

Your thoughts great bearded beast.
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Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 06-05-2013, 02:43 PM   #509
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Hi Bendthebar,

What is the better cycle for taking creative on/off. And while on creatine, can I keep taking it on my day off ?

Thanks,
I recommend taking it 7 days a week, some protocol on training days and non-training days.

Being that it is a natural and safe substance there is not optimal way to cycle it. Most of this comes down to personal preference.

I usually recommend 8-12 week using it and 4-6 weeks of a break. Because there is no evidence that taking in extra creatine carries with it any form of danger, nor is there evidence that a tolerance is developed, this might be completely unnecessary.
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Old 06-05-2013, 03:21 PM   #510
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Hola great bearded one, I crave a boon. Explain recovery to me. As I lift heavier and heavier, recovery is almost more important than the lifting. Is this normal? Or is this because I am an older lifter? Should we be talking more about hydration, rest, calories, etc. than we do about sets and reps?

Your thoughts great bearded beast.
Well one thing I have learned over time is that I needed less work than I thought to make gains. These days I seem the minimal amount of work to keep the gains process moving steady.

With that said, intermediate lifters need to get everything from head to toe strong. So the main priority is to set up a strong base of exercises. For example, if a lifter is doing face pulls yet has no rows in the mix, things are backwards.

So with the minimals set up, the next thing that needs to be balanced is the following for the big 3 lifts:
  • Volume
  • Intensity
  • Frequency

There are multiple ways of balance this, and different theories about which way is best. This is a complex topic, so hang with me.

Dual Factor Training - DFT - looks at training through 2 lenses: fatigue and fitness. It's ok to push fatigue because at some point you will deload, allowing the fatigue to rescind, the body to full recover, and at that point your fitness (strength) shines.

On the other hand you have conventional lifting which is more - lift, take a week off. this is more Single Factor Training, as your fitness levels rarely start to hinder your performance.

Regardless of your approach, there has to be some form of balance. For most of us, living with extra fatigue from pushing on programs like Smolov isn't something we want most of the time. We have lives to live outside the gym. That is why most of us choose to run programs like this when convenient opportunities crop up in life.

This isn't answering your question directly, but I hope it is leading you to the answer. Each of us needs to find that balance between volume, intensity and frequency. program in the minimal amount of assistance work; work that builds strength from head to toe. After this a balancing of the main lifts must take place.

Byrd's program, like many other powerlifting periodization programs, has you pulling back on assistance work (volume) as the intensity peaks. This is wise, in my opinion. Other programs, like Wendlers, do short intensity cycles and frequent deloads to allow for recovery.

What you need to balance is how frequently you lift heavy. If it's too often then you might be limiting the amount of "base building" you are doing via assistance work right now.

I personally do not think an intermediate lifter should be lifting heavy each week. They need reps, and to focus on building a muscular base while also building strength within those rep ranges.

Both Byrd's program and 531 are set up to do that. My programs tend to be less intense and more base-driven for intermediates.

You have to be willing to peel some things back, especially as we age. Doing 2 muscle building sets for back might be better than adding an extra third. Training with intensity might need to be decreased.

I train with intensity every workout but do little volume. My bases are built. I fi had to build a stronger back base I would have to cycle that intensity.

You need to focus on evolving your training at some point instead of moving to programs. This is essential. Adjust one variable at a time.

This is what Fazc and myself did during our long journey with frequency.

Does any of this make sense?
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