Linedriver465 All Things Weightlifting

[LtL]

Agree with Steve on squat and deads. For bench you seem to be a bit all over the place. You do a lot of work to get an arch and then when you're finally set and you unrack, your legs aren't tight and you get no leg drive. You have no tension in your body from the waist down. This will take some experimentation to get right. You'll need to get your feet further back or wider. Hard to tell without seeing you in person. I'll video my set-up tomorrow. That may help you.

Al

[linedriver465]

Originally Posted by BendtheBar

Coffee + cinnamon whey = win. Must try the cocoa.

Let me know what you think - I buy the unsweetened hershey's cocoa powder

Originally Posted by BendtheBar

Fueled by pizza.

Squats - form looks rock solid from what I can tell. Well done.

Bench - again good, but I would advise some pause work. Your heavy reps are getting close to that bouncing stage. Fast eccentrics can be good, but I would like to see you work on some slightly slower eccentrics with a focus on staying as tight as possible, with a pause at the bottom.

I would rather see powerful, smooth and tight eccentrics. Having to change direction that fast on a press...

Some will disagree with me, but I think if you drop too quickly you have to be extremely disciplined to stay tight.

Deadlifts - very strong, but you raise your hips before the bar left the ground. You started the pull with your shoulders behind the bar are your hips came up to find a better leverage point.

Squats: Excellent! Hopefully the box squatting will help me drive out of the hole, keep the knees out, and chest up

Bench: Yeah, at the meet, I performed paused bench but I was curious about my touch-and-go max. Apparently it's not much higher :/, but that just means there's a technique issue in my bench set-up overall. I will work on staying tight and slowing the bar speed to maintain tightness

Deadlifts: I noticed that as well and seems to become more pronounced as the weight increases - I know that my lower back must be fairly strong haha. I will work on keeping the shoulders behind the bar and finding that leverage point

Originally Posted by big_swede

Solid #s you put up!!

Thanks brother - now it's time to fix my form and get those numbers up!

Originally Posted by LtL

Agree with Steve on squat and deads. For bench you seem to be a bit all over the place. You do a lot of work to get an arch and then when you're finally set and you unrack, your legs aren't tight and you get no leg drive. You have no tension in your body from the waist down. This will take some experimentation to get right. You'll need to get your feet further back or wider. Hard to tell without seeing you in person. I'll video my set-up tomorrow. That may help you.

Al

Thanks for the input Al! So I'll experiment with keeping the feet further back and/or wider. I'd appreciate the video brother!

[linedriver465]

OK, here’s the westside template draft I’ve got thus far. How do the %s look? Any advise on setting up the sets/reps for each exercise

Sun: DE BP
DE Bench (8 sets x 3; 3 diff grips)
Weeks 1-3: 1RM x 60% = 150
Low volume/high intensity tricep work (rack lockouts, ???)
High stress shoulder (DB BP, DB incline press, military press, DB floor press)
Low intensity/high volume lats/upper back (Vertical pull)

Mon: ME Squat/DL
Main Exercise: back squats, box squat (low, parallel, or high), front squats, rack deadlifts, deadlifts on platform (rotating every 2 weeks)
Work to a 1RM, then 3 lifts at or above 90% based on the 1RM

Quad work (hack squats, front squats, lunges, step-ups)
Low intensity Hamstrings (glute ham raises)
Low back (back raises, 45 degree back raises, good mornings)
Abs (weighted sit ups, HLRs, side bends, ab wheel rollouts)

Wed: ME BP
Main exercise: flat bench, floor press, incline press, CGBP (rotating every 2 weeks)
Work to a 1RM, then 3 lifts at or above 90% based on the 1RM

Low intensity/high volume tricep work (skullcrushers, pushdowns)
Low stress shoulder work (front/side/rear delt raises)
Low intensity/high volume lats/upper back (horizontal pull; face pulls, scarecrows, seated DB power clean)

Fri: DE Squat/DL
DE Squat (10 x 2; parallel box)
Week 1: 1RM x 55% = 205
Week 2: 1RM x 60% = 225
Week 3: 1RM x 65% = 240

OR

DE Deadlift (10 x1 )
Week 1: 1RM x 55% = 290
Week 2: 1RM x 60% = 315
Week 3: 1RM x 65% = 340

Quad work (hack squats, front squats, lunges, step-ups)
High Intensity hamstrings (RDLs, heavy good mornings)
Low back (back raises, 45 degree back raises, good mornings)
Abs (weighted sit ups, HLRs, side bends, ab wheel rollouts)

[LtL]

Make sure you look up the videos on box squatting. The technique is very different.

I posted a video in my log this morning which shows my bench set-up. Key points: get behind the bar to start with, generate the tightness, keep the tightness maintaining knees lower than hips and getting traps and butt as close as possible.

Al

[BendtheBar]

Posted a few thoughts in the thread

[linedriver465]

Originally Posted by LtL

Make sure you look up the videos on box squatting. The technique is very different.

I posted a video in my log this morning which shows my bench set-up. Key points: get behind the bar to start with, generate the tightness, keep the tightness maintaining knees lower than hips and getting traps and butt as close as possible.

Al

I will definitely look up the box squatting videos. About to check into your log and see your vid in a minute...

Originally Posted by BendtheBar

Posted a few thoughts in the thread

Got em! thanks Steve.

[linedriver465]

10/12/12: DE Bench
Pre: 2 scoops NaNo Vapor (new formula)
Intra: 1 scoop Endurance BCAA
Warm-up: jump rope, foam roll, box jump, med ball throw

DE Bench
45x 2 sets x 15 reps
65x8
85x8
105x76
125x3
(added red fitness bands wrapped around 95lb DBs)
125lbs x 8 sets x 3 reps (alternating between narrow, regular, and slight wider grip – all were within the outer knurling)

Band Pull aparts (between bench sets): 10 reps x 5 sets

Floor Press (heavy tricep work)
95x8
135x5
155x3
175x3
205x4 -> a little sloppy
195 x 6, 6, 5, 5 -> much better, focused on staying tight and pausing at the bottom then flaring the elbows when driving up

Standing OHP (heavy shoulder work)
45x10
65x5
85x3
105x3
125 x 4, 4, 4, 3, 3

Chins (neutral, semi supinated, supinated, neutral)
Bw+45 x 8, 9, 5, 5
Shrugs
135x10
225x10
315x10
405 x 10, 12, 12

Superset w/

Standing Cable Facepulls: 100lbs x 3 sets x 12 reps

How does my DE bench day look?

[BendtheBar]

Everything looks good. How did DE feel?

[linedriver465]

Originally Posted by BendtheBar

Everything looks good. How did DE feel?

Pretty solid - it was my first time experimenting with the fitness bands - I'm planning to buy real bands in the near future.

I played around with my foot position and ended up widening my stance and bringing the feet back - I think it helped with my tightness

On the DE sets, I allowed a fairly control descent (w/ sometimes a slight pause at the bottom), then drove the bar upwards as fast as possible.

[Randoja]

I'm not missing this party!