RodgerThat
New Member
Good looking session man impressive numbers!
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Meso Powerlifting Corner
- Thread starter jaymaximus
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Good looking session man impressive numbers!
Strength and Power
Member
Hope everyone has been doing well. Sorry I have been away for some time guys. I took a pretty serious hit in my personal life and have been trying to put things back together again. Not to mention a minor injury to my hamstring and pec again. They say that, "when it rains it pours." Anyways, I hope everyone is doing well and making some excellent progress.
Perrin Aybara
Master
Welcome back. It'll get better.
jaymaximus
Pro
Sorry to hear. But hopefully you'll bounce back. If you need to you can PM me or any of the fellas in here. We got eachothers backs for more than just spotting.
RodgerThat
New Member
Popped up in another thread what the best accessory exercises per each lift is and wondering what you guys think. Currently my list would go
Squats best accessory front squat
Bench best accessory OHP
Deadlift best accessory powerclean
Now the thing is there are a lot of accesories for all of them but I'm going to be braking my program down to bare bones middle of July and working with the main lifts 2x each per week and their 3 accessory exercises 1x per week for each lift so say deadlift 2x a week then powerclean, deficit deadlift and banded deadlift 1x per week. Still working on how I'm going to break it down a bit but I'm going to drop all unnecessary movements in order to streamline my gym time and maximize my recovery period while still moving towards a bigger total.
Squats best accessory front squat
Bench best accessory OHP
Deadlift best accessory powerclean
Now the thing is there are a lot of accesories for all of them but I'm going to be braking my program down to bare bones middle of July and working with the main lifts 2x each per week and their 3 accessory exercises 1x per week for each lift so say deadlift 2x a week then powerclean, deficit deadlift and banded deadlift 1x per week. Still working on how I'm going to break it down a bit but I'm going to drop all unnecessary movements in order to streamline my gym time and maximize my recovery period while still moving towards a bigger total.
Perrin Aybara
Master
I haven't really figured this out yet for myself. When I hit my biggest numbers at my last meet I was doing the power lifts almost exclusively with just a few hypertrophy movements thrown in.
I'm a big fan of dropping unnecessary movements though. If you don't have a good reason for doing something you should drop it and by good reason I mean you can explain exactly why something is directly helping improve your squat, bench and deadlift. Or if you're just vain and want bigger biceps or whatever that's okay, too, just so you're being honest and know that too many extras are going to negatively affect recovery that could be better spent on squat, bench and deadlift.
Dw725
Well-known Member
I'm a huge front squat advocate. I think that's established. But time and time again, and I have no scientific explanation for it, but my best squats have always came when I was including some heavy heavy work on... leg press. I've read the leg press actually has more similarity to a deadlift. But this is something I've just noticed in my years of experimentation and training. It never fails. Also a big fan of cutting out the fluff from a workout. Always room for some vanity arm work tho. Push and pull just won't get mine to grow as much as some of the luckier guys. I envy you...
jaymaximus
Pro
So it finally caught up to me and I had to quit a bench session today. Im taking at least the rest of the week off.
Anyone use elbow sleeves that help with tendon pain? If so, what kind?
Anyone use elbow sleeves that help with tendon pain? If so, what kind?
RodgerThat
New Member
Cuffs will help with tendon pain because they provide compression sleeves only help keep the fluid in your joints warm. I reccomend the mark bell compression cuff (comes in black now so it's super cool) they are like 14 bucks a piece and eliminate pain in my elbows. I have SBD elbow sleeves but honestly unless I'm doing a crazy volume day or I'm working out in winter I don't need them
I've really been trying to force myself to stretch and find good mobility exercises as I know they will transfer over to strength. Problem is I am the most inflexible person I think I've ever seen. Not exaggerating either, years back I took a "fitness test" at a new gym and they had a little flexibility thing long story short the lady laughed when I told her I was inflexible but laughed even harder once I attempted that thing.
Anyway, where can one look for some good mobility drills and stretching that routines that will actually be helpful?
Perrin Aybara
Master
I found the Limber 11 routine great for lower body mobility. I've been doing a ton of shoulder dislocations with bands (various bungee cords at work) and that's helped a lot, too. I have a hard time being faithful to doing stretches and mobility work regularly, too.
RodgerThat
New Member
Ya @Do3Gs limber 11 is a good start and maybe if your a reading pick up Kelly Stewart's "becoming a supple leopard" it's great for transfer over to strength. Another one is just go to yoga there's an instructor and it really is a good time and you'll definitely swear if you do any bikram or hot yoga type of thing
Awesome! That gives me a point in the right direction it looks like! I've heard that "Becoming a Supple Leopard" book mentioned many times in various training circles. Sounded more like a 50 shades type book to me but looks like I'll have to check it out. Thanks guys.
jaymaximus
Pro
I really need to invest in measuring tape. I always want to order stuff and never have any
jaymaximus
Pro
Anyone who has compression cuffs, what size did you order. Some say true to measurement and others say one size down.
Perrin Aybara
Master
My fiancee knits and she has one of the flexible ones with her knitting stuff that I use.
jaymaximus
Pro
I always have to use random objects, then pull up a ruler on my phone and put them together. Usually its a power cord or something.
RodgerThat
New Member
True to measurement if you have pain and plan on wearing them for the entire session otherwise you'll be constricting blood flow. I also have a pair sized down but I only use those during heavy overload periods in conjunction with my slingshot to avoid my elbows from snapping
but ya jay if you measure say 14 in go for 14 or if you measure 14.5 still go 14 but anything over 14.5 even 14.75 go 15" otherwise you'll be wanting to take them off between every set. They also don't stretch out over time and some people buy small thinking they will which is a huge mistake my buddy did that and threw them in the garbage after 3 months (he's got tiny elbows wasn't gonna fit anyone besides a chunky girl lol)
Perrin Aybara
Master
I've done that, too. Random power cords, hold a finger where it ends and then measure with a ruler/stiff tape measure. Whatever it takes.
jaymaximus
Pro
True to measurement if you have pain and plan on wearing them for the entire session otherwise you'll be constricting blood flow. I also have a pair sized down but I only use those during heavy overload periods in conjunction with my slingshot to avoid my elbows from snapping
Thanks. I measured at 14+ a little and went with 14.
I saw they had a new 2.0 version but got the originals because I really wanted black. I hate to say it, but I have to somewhat match (Im a little ashamed actually typing that though).
Hopefully I can jump back on the bench right away.
