insaiyan93
New Member
Well regardless you beat out 125 other guys, proud of ya man!
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- Thread starter jaymaximus
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Well regardless you beat out 125 other guys, proud of ya man!
Perrin Aybara
Master
Congrats. Where to from here?
RodgerThat
New Member
Was 10lb short of a national qualifying total so I'll be competing in westerns championship in the spring. Going to do about 2 weeks of I programmed bodybuilding then some German volume training with a bit of Olympic lifting here and there until I'm sick of it or it's time for another meet prep
NovaFlex
Well-known Member
Unnnggh. Time to get to 315.
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I don't know if any of y'all watched the prime time 93kg nationals but holy shit! Jessie Norris takes the win but in a close second place was a 57 year old who wore Nike running shoes for every lift! The dude had on the same pair of shoes every grandpa wears daily and he pulled over 700 in them! Guess all my gear means nothing I'm retiring
David Ricks something like 5 or 6 IPF world championships to his credit. This year he won his class against 6 others from around the world by nearly 300 pounds. Quite possibly the greatest powerlifter over a lengthy period of time ever. Simply amazing.
NovaFlex
Well-known Member
The description says everything. Missed 3 plates soooo fucking close. I'll hit 295 next week.
RodgerThat
New Member
What is the brand of that holy rack!!! That is absolutely amazing
Edit: also congrats man ya the slanger is a need to have for anyone pleateaued on bench I think
NovaFlex
Well-known Member
Thanks bro. It definitely is a must have. Holy shit.
As for the brand, I'll find out tomorrow and let you know.. but yeah, it's definitely helpful. Almost like a lift off
insaiyan93
New Member
Yo that bench is fuckin sweet son! My last gym had one like that but for dumbbells but I've never seen a barbell one.
The last meet I was in started at 9am and ended at 5:45pm.
Working on getting tight will likely improve your bench more quickly than the slingshot will NovaFlex. Lots of moving parts there that you would be better served if they weren't moving. Sort of tough to give real specific advice from the angle that was videod at.
Video some regular benches from the side and post them and I think several of us could give you some pointers on how to get tight before pressing which will move your bench up significantly within a month.
NovaFlex
Well-known Member
I know that's been a huge problem of mine, man. I can get tight but not keep it all the way through. I'll retract my shoulder blades, drop them down to arch my chest and initiate leg drive, but it seems that after the first heavy press I go limp and my elbows start to flare. Maybe it's mental??
And yeah, ill post some up on my next session. Thanks mp
Brandaddy
Member
Biggest thing that helped me consistently hit my numbers was to bump the weight down to about 75% and do 8 rep sets. Really drilling the lift into my head through extremely repetitive motion eventually made it second nature to me. From taking it out of the rack without losing tightness, squeezing and breaking the bar, using leg drive while not lifting my butt off the bench, etc. It's hard to really get those down with heavy weight.
NovaFlex
Well-known Member
@RodgerThat ... this is the bench
Couple things brothers... any critique on my DL form? I know my hips shot up a little prematurely. I engaged lats, leaned back, but not far enough, I don't think?
Couple things brothers... any critique on my DL form? I know my hips shot up a little prematurely. I engaged lats, leaned back, but not far enough, I don't think?
Perrin Aybara
Master
You started with your hips too low and your knees locked out way too early forcing your lower back to do all the work. Can't tell, but I'd almost guarantee you didn't keep your core tight either. You have to really brace yourself, start with your hips higher and don't lock your knees until the bar is at them. It takes a lot of practice and you need to do it with lower weight.
How often are you maxing out?
RodgerThat
New Member
Gotta ether belt up and brace or work your core more. Your lumbar shouldn't be rounding from the start of the pull that's either improper valsalva and bracing or it simply is too much weight and it's time to back off and work back up. As for leaning back I'm not a fan the bar should be under your scapulas and over midfoot at the start of the pull no need to intentionally sink your ass any further then that as all it does is make you pop it back up before the weight even leaves the floor
NovaFlex
Well-known Member
All noted. Thanks Perrin. I think I need to do more straight core work, as it said.
I max whenever i feel strong enough (probably every 2 wks - month). I know I shouldnt, I need that discipline. It's hard not to though. Mostly I work with 405-455
Hmm, the leaning back makes sense. And I think ur right about core work. It comes undone on all my lifts @ max weights.
insaiyan93
New Member
Not an expert at all but it looks like the bar was too far in front of you when you started pulling. Sometimes i accidentally start a little too close and my shins will kick the bar out away from my body and it fucks the whole lift up.
Right about midfoot like the bear said, so when you get into position your shins will go out and meet the bar without pushing it away from you.
Perrin Aybara
Master
That's way way way too often and very counterproductive. Build strength, don't test it. I maxed three times this entire year, twice at meets and once in the gym doing a mock meet.
Also, I'm not convinced conventional core work has any carryover to squat and deadlift. I did zero direct core work for months leading into my meet and pulled over 600lbs. Maybe stuff like very heavy weighted planks, but crunches and leg raises are going to be useless for what we're looking for.
Anyway, I hope I'm not coming off as a dick. I have had an awful week, but I'm just trying to save you from wasting your time. I literally made all the mistakes I'm telling you about right now.
insaiyan93
New Member
Agree on this. I used to train core cuz i thought i needed to, but i never noticed a difference, and when i stopped training it directly...i still didnt notice a difference.
Perrin Aybara
Master
Exactly. When i trained core regularly my squat and deadlift went up. When i stopped completely my squat and deadlift still went up. I don't think any of that matters unless you're sub 10% BF trying to step on a stage and make your abs pop a little more. I'm not doing anything I don't need to do in the gym myself. Like forearms and calves, haven't done either in years.
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