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Old 12-18-2011, 11:16 AM   #1
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Question When is it a good idea to incorporate....?

I wanted to have a running list of techniques that could be used while training power lifting raw (and even geared), when they could be used, and how often.

When should you incorporate:

-rest pauses on bench press (or other lifts)

-wrist wraps

-belt

-knee wraps

-fast eccentrics

-overloading



Please add any you can think to ask about that I haven't included, or if you're familiar please post!
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Old 12-18-2011, 11:20 AM   #2
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I will chime in first about wrist wraps...they are legal in most federations (that I know of) so you can really use them at any time. The cost is low so they are a reasonable investment.
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Old 12-18-2011, 11:22 AM   #3
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do you think that using them "prematurely", whether by weight or experience, one might sacrifice wrist strength?
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29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 12-18-2011, 11:31 AM   #4
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Quote:
Originally Posted by tank View Post
-rest pauses on bench press (or other lifts)
Rest pause style training, as in Dogcrapp stuff?

Quote:
-wrist wraps

-belt

-knee wraps
Prior to your first competition, I would use them as sparingly as you can in training. Just bear in mind 'sparingly' is a term which will mean different things as you get older!

Quote:
-fast eccentrics
I think if you're looking to lift single ply most of your lifting should be done as fast as possible.

Quote:
-overloading
As in the type of stuff Btb and I have been doing?
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Old 12-18-2011, 11:36 AM   #5
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rest pause meaning at the bottom of the lift there is an exaggerated pause prior to the concentric. i'm unfamiliar with dogcrapp training; i don't know if that's what it's all about.


overloading meaning loading more on the bar than you can lift and, with a partner, training with the heavier load out of the bottom.


bear in mind, i may not be using the right terms and i may be missing obvious ones because i'm new to power lifting.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 12-18-2011 at 11:39 AM.
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Old 12-18-2011, 11:59 AM   #6
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Quote:
bear in mind, i may not be using the right terms and i may be missing obvious ones because i'm new to power lifting.
Yep, I don't mean to condescend I was just getting a handle on what you're asking.

Quote:
Originally Posted by tank View Post
rest pause meaning at the bottom of the lift there is an exaggerated pause prior to the concentric. i'm unfamiliar with dogcrapp training; i don't know if that's what it's all about.
Paused Benches: I think it's a good idea to practice at least a few pauses each time you train to keep you honest. When you're more experience you may choose not to pause, only pausing prior to a Meet but at least by that time you'll have a rough idea of where you are. For example Ltl doesn't normally train with a pause but he's honest enough that he knows whereabouts his touch n go (tng) bench is in relation to his paused bench.

Quote:
overloading meaning loading more on the bar than you can lift and, with a partner, training with the heavier load out of the bottom.
On this I would say... never. Specificity is key, doing heavy negatives you can quite easily slip out of optimum form if they're heavy enough to count and that is dangerous and trains the wrong path. If you want to overload (and I think that yes you should) do it via partials in various ranges.
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Old 12-18-2011, 12:09 PM   #7
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thanks!
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29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 12-19-2011, 04:34 PM   #8
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Quote:
Originally Posted by tank View Post
I wanted to have a running list of techniques that could be used while training power lifting raw (and even geared), when they could be used, and how often.

When should you incorporate:

-rest pauses on bench press (or other lifts)
I have never found a use for it.

-wrist wraps
I use them on any lift when I feel I need them

-belt
Same as wrist wraps, but as a general rule I wear my belt when squatting anything over 315 or deading anything over 400

-knee wraps
This is slightly more complicated. If you plan on lifting in a fed that allows them, train in them often. If you plan to lift raw, then dont ever use them. Invest in a nice pair of Rehband sleeves if you want something for injury prevention. Knee wraps will def. add to your squats and they hurt like crazy when done properly. It depends on where you want to end up. Basically, only you can answer for this one.

-fast eccentrics
Every rep should be as fast and explosive as possible during work sets.

-overloading
I only use this for portions of lifts. Example are 2 board benches, reverse band deadlift. I dont do heavy negatives or any other bb type stuff. I know many people believe in this type of training, I just have never been a fan.



Please add any you can think to ask about that I haven't included, or if you're familiar please post!


My opinions are in bold.
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