Don’t call it a comeback

[Worf]

How to Increase Explosive Strength

 

[NovaFlex]

great interview with Chad Westley Smith and Matt Wenning. It’s kinda long, but Matt makes some great points. Worth listening to.

 

[Worf]

great interview with Chad Westley Smith and Matt Wenning. It’s kinda long, but Matt makes some great points. Worth listening to.

I actually listened to that the other day on a long drive. Matt Wenning knows his shit. He's one of he more successful guys to come out of Westside

 

[NovaFlex]

I actually listened to that the other day on a long drive. Matt Wenning knows his shit. He's one of he more successful guys to come out of Westside

I especially like what he said about going raw and auto regulating your own training.

 

[Worf]

I especially like what he said about going raw and auto regulating your own training.

Oh yea, the guys who couldnt lift shit raw but had 2K totals with the suit and shirt, lol

 

[NovaFlex]

Oh yea, the guys who couldnt lift shit raw but had 2K totals with the suit and shirt, lol

Exactly. Embarrassing.

His sentiments are true tho—wanting you be able to go into any gym and shut that shit down.

 

[Worf]

I agree, I also think thats a big part of the reason why powerlifting swung back towards raw. If you call yourself a powerlifter but cant hit anywhere close to meet numbers without a suit or shirt then there's too much reliance on the lifting gear.

 

[Ohiopower]

its between .7 and 1 meter per second. Yes lower bar weight and u need red mini bands till ur max is about 500 then purples greens are very heavy if they same as my bands. i use a double green for squats duribg circa max.

 

[NovaFlex]

its between .7 and 1 meter per second. Yes lower bar weight and u need red mini bands till ur max is about 500 then purples greens are very heavy if they same as my bands. i use a double green for squats duribg circa max.

I’ll have to pick up some reds. The greens add 66lbs at the top on bench.

I really appreciate your knowledge and input man! Thanks.

 

[NovaFlex]

I agree, I also think thats a big part of the reason why powerlifting swung back towards raw. If you call yourself a powerlifter but cant hit anywhere close to meet numbers without a suit or shirt then there's too much reliance on the lifting gear.

The gear seems gimmicky as well. No practical application. It’s not like a slingshot that actually helps many different facets of a lift.

 

[Ohiopower]

I have about a 340 bench I use 100lb of band at top which is a doubled over red mini from Westside. The slingshot is just a tool for training. You can use it on a bench day to add variation. Any differance you can produce is variation which keeps the gains coming. Assistance bands, chains, resistance bands, change angle of incline, rep scheme are all ways to change the exercise just a little to keep the law of accomidation from setting in. The slingshot is a good tool for beginers to keep elbows tucked and would have siimilar effect of using assistance bands. The power curve of a slingshot is differant than assistance bands so its another variation you can use.

 

[NovaFlex]

I have about a 340 bench I use 100lb of band at top which is a doubled over red mini from Westside. The slingshot is just a tool for training. You can use it on a bench day to add variation. Any differance you can produce is variation which keeps the gains coming. Assistance bands, chains, resistance bands, change angle of incline, rep scheme are all ways to change the exercise just a little to keep the law of accomidation from setting in. The slingshot is a good tool for beginers to keep elbows tucked and would have siimilar effect of using assistance bands. The power curve of a slingshot is differant than assistance bands so its another variation you can use.

I definitely agree. We were talking about how bad multi ply has gotten, and I said it seems gimmicky now with no practical application—whereas something like a slingshot actually has a training application.

 

[Worf]

I’ll have to pick up some reds. The greens add 66lbs at the top on bench.

I really appreciate your knowledge and input man! Thanks.

Reds mini are thinner, good for squats doubled over

The gear seems gimmicky as well. No practical application. It’s not like a slingshot that actually helps many different facets of a lift.

No gimmick, it fucking works but there's a huge learning curve. I just think with how good the designs have become it's turning DYEL guys into class 1 lifters and that a big turn off for dedicated lifters and gen pop. both

 

[NovaFlex]

Reds mini are thinner, good for squats doubled over


No gimmick, it fucking works but there's a huge learning curve. I just think with how good the designs have become it's turning DYEL guys into class 1 lifters and that a big turn off for dedicated lifters and gen pop. both

That’s why I called it gimmicky. There’s probably a better phrase—but I mean like Matt said, dudes benching 900 in a shirt that can barely hit 405 raw.

 

[NovaFlex]

Comp Bench press

135 x3

185 x3

230 x2

255 x1

285 x1


Took @Worf advice and peeked for a max single, instead of doing volume work first.


I knew that I had at least 285 last week! 275 went up way too smooth. 285 was slow, but I stayed tight and didn’t compromise form. I’m stoked to be this close to 300...Will utilize waves on ME days now, 1x1, 2x2, 3x3 repeat.


Spoto Press

225 x7, 5


-was aiming for a set of 10 on Spotos, but failed at 8.


Bench grip pendlay row

135 x8

225 x7

255 x3

285 x2


Inc DB press

80 x12

80 x10

80 x9


Tricep Overhead ext

140 x12

150 x8


Tricep push down

150 x6

130 x8

110 x8, 8

 

[Worf]

What’s the difference between spoto press and JM Press?

 

[NovaFlex]

What’s the difference between spoto press and JM Press?

Spoto press is a regular bench press, but stopped before touching the chest and before lockout. A JM press (I think you know) is more of a skull crusher / half rep combo

 

[Worf]

The spoto press looks like it has a pause a few inches above the chest. I saw some video with Eric spoto doing them and I thought he was JM Pressing.

 

[NovaFlex]

The spoto press looks like it has a pause a few inches above the chest. I saw some video with Eric spoto doing them and I thought he was JM Pressing.

It pauses exactly like that. I like them, I feel they’ve helped my bottom end. You can pause them right before the chest—1, 2 in, etc. you can add pause time (I usually do 1 sec). It basically a paused bench with complete tension and no rest on the chest.

 

[Silentlemon1011]

It pauses exactly like that. I like them, I feel they’ve helped my bottom end. You can pause them right before the chest—1, 2 in, etc. you can add pause time (I usually do 1 sec). It basically a paused bench with complete tension and no rest on the chest.

So would you say it's closer to hypertrophy training?