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Meso Powerlifting Corner

NovaFlex said:
Jesus @Oregongearhead 10x10. I'd be crippled.

@gr8whitetrukker I know where you're coming from about the term 'powerbuilder', but I still think it sums up the type of training / mindset quite well... even if it sounds kinda foolish.


Anyhow, worked up to 5 plates today. Only my second attempt ever. My last PR was 475. Last time I attempted 5, I didn't get past my shins. This time I couldn't lockout. I was given the advice to go more narrow in stance and grip... Can any of you fine gentleman see any other flaws??

Click to expand...


Grip is way, way too wide. You want your arms perpendicular to the floor, less distance to travel that way. Feet could probably use being closer, too. The angle is wrong to do much other critique though, would need a side view. I would say lose the straps, but if I recall you had a hand or wrist injury that limits your grip.

Besides that you'll pull that weight soon, you're making great progress. My form was still ugly when I was pulling mid 500's. It takes time and lots of reps to perfect it. It'll happen.
 
NovaFlex said:
Jesus @Oregongearhead 10x10. I'd be crippled.

@gr8whitetrukker I know where you're coming from about the term 'powerbuilder', but I still think it sums up the type of training / mindset quite well... even if it sounds kinda foolish.


Anyhow, worked up to 5 plates today. Only my second attempt ever. My last PR was 475. Last time I attempted 5, I didn't get past my shins. This time I couldn't lockout. I was given the advice to go more narrow in stance and grip... Can any of you fine gentleman see any other flaws??

Click to expand...


Hey bud so ya your grip should be the same width as your shoulders no wider no narrower it's so you are taking advantage of the longest distance posible to keep your torso more upright. So that's the big one. Your foot position ends up being personal preference mostly but at the same time body mechanics would have you in a more stable position when your heals are directly under your pelvic crests widest part. When setting up,
Walk in and put your feet under the bar with the bar above midfoot with stiff legs reach down to grab the bar (do not roll the bar back and forth otherwise step one was pointless) grip the bar tight then inhale as you inhale with the valsalva breath the moment you go to brace your core sink your butt down until your shins touch the bar and then imagine pushing the ground away from the bar (this mental though will engage your hamstrings more) and upon lockout flex your glutes like you've just been poked from behind in prison!

Side note I'm not a fan of straps so unless your gym isn't allowing you to use chalk ditch them for deadlifts. Straps are an advanced deadlift tool when weights become so heavy the human hand can't grip it. Otherwise using straps with lighter weight can lead to injury because your body doesn't have the same feel for how heavy it's pulling on your grip and if you can't dump it the millisecond your body is telling you somethings up you will pull something. So double overhand all warm ups then hop into either switch grip or more advanced hook grip. Like I said if your gym doesn't allow chalk I understand but there is liquid chalk and things like that you can use.
 
NovaFlex said:
Jesus @Oregongearhead 10x10. I'd be crippled.

@gr8whitetrukker I know where you're coming from about the term 'powerbuilder', but I still think it sums up the type of training / mindset quite well... even if it sounds kinda foolish.


Anyhow, worked up to 5 plates today. Only my second attempt ever. My last PR was 475. Last time I attempted 5, I didn't get past my shins. This time I couldn't lockout. I was given the advice to go more narrow in stance and grip... Can any of you fine gentleman see any other flaws??

Click to expand...

Ugly, but you got it. 495 is good. But yes like perrin already said. Arms are way too wide
 
Perrin Aybara said:
You don't get your breath and hold it before you bend down to grip the bar @RodgerThat ?
Click to expand...

No, I don't race through my pull. With good hamstring flexibility I'm able to take a full unimpeded breath while gripping the bar and that gives me the shortest time possible between bracing and pulling with the setup I have. If I were to pull sumo I absolutely would take my breath at the top though but conventional sometimes when you bend to pull if you already have your breath your stomach can sit you back when your hip crease touches it, maybe a none issue for those guys without powerbelly action lol
 
I wish my grip was good enough to use double-overhand on the heavier pulls... Alternating grip makes me feel really uneven, but I can only pull about 75% of my max with double-overhand.

Need to work on it.
 
RandallNowan said:
I wish my grip was good enough to use double-overhand on the heavier pulls... Alternating grip makes me feel really uneven, but I can only pull about 75% of my max with double-overhand.

Need to work on it.
Click to expand...
That's about accurate actually man nobody can pull their max with DOH if they are pulling real weight. If mixed grip isn't your thing try for hookgrip it hurts for the first month but I think I'm about 2 months in and can pull 495 no issues now, only issue I have with hookgrip is if I need to do a lot of volume I'm hesitant on the first pull but after that it's locked in and solid
 
gr8whitetrukker said:
@NovaFlex just realized you don't utilize alternating grip upon 2nd inspection. Why not?
Click to expand...
Double OH is for the straps bro. I'm working on my grip, but right now I can only pull 405 without. (Which is a lot better than I used to) I broke my left hand in multiple spots, not too long ago, and it was never realigned.. so my grip has been super weak. Working on it. I hate having to use Aida as well. And thanks for the advice man.

@RodgerThat @Perrin Aybara thanks for advice guys, will def. Follow through. And I'll get a side shot to critique.

Imma look into hook grip as well. Thanks a ton guys
 
@NovaFlex like everyone else said grip is too wide. Only other thing I'd suggest is to try and take the slack out of the bar before you lift, I think I heard it click as you started. Try to rotate your elbows out like you were bending the bar on your shins; that might take the slack out and also help engage your lats. Might not help as much on a normal bar but it's worth a try.
 
NovaFlex said:
Are volume deads worth doing? Like 4x8-10 @ 3 plates or something?
Click to expand...
Depends on where you are at man if you still progress with intensity they continue with that. Volume deadlifts fry your CNS pretty damn quick so it's more of a fatigue programming thing. If you pleateau the first thing I'd work on is speed deadlifts with a band 10 sets of 3 dead stop and exploding up with band resistanceS
 
RodgerThat said:
Depends on where you are at man if you still progress with intensity they continue with that. Volume deadlifts fry your CNS pretty damn quick so it's more of a fatigue programming thing. If you pleateau the first thing I'd work on is speed deadlifts with a band 10 sets of 3 dead stop and exploding up with band resistanceS
Click to expand...
I'll keep that in mind. Thanks RT. I've been making steady strength gains all around still, just want sure if adding volume with deads was viable at this point. But the bands will definitely come into play when that plateau does inevitably hit.

By chance, would they (band lifts) be worth adding even if I'm making gains still? As a way to get faster off the ground?
 
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