Meso Powerlifting Corner

[RodgerThat]

Have you tried inversion with a 200lb band choked off a power rack?

Maybe also try laying on the ground on your stomach hands folded behind your head like you're doing a sit up. Lift your fee and head off the ground and hold statically. Repeat.

I've got gravity boots that I use 2-3x a week and then hold a 45lb weight to help decompress my back a bit. I'll try that back extensions I've gotten some tips from romealos as well gonna work into it to strengthen the upper back

 

[jaymaximus]

 

[jaymaximus]

^^^^Im less impressed by the weight than the ability to keep the bar from flipping.

 

[Dw725]

Thanks guys ^^^ had to go find my answers elsewhere! I thought we were friends.


Anyways I'm over it its cool.

Anyone use muscle primer moves? Read a cheesy article at Tnation that says if you do 2 sets of 3 reps of 6RPE Romanian deadlifts and 2x3 or ab rollouts you prime your glutes abdominal wall and lats all to work together and fire better during you big lifts. I don't know what I think about it and I don't lift heavy again until Tuesday so I'll try it then but seeing if anyone else has any PRIMER moves they want to share?

I've heard about getting a good pump in your hams before squatting before. I usually hit some super low weight leg curls before squatting. Idk how much weight it's really adding but its basically just part of my warm-up routine now.

 

[Dw725]

Sorry.

You know I pretty much never stretch. I should, but I don't.

I've done hammer curls and those things on the cables where you use your lats to press down to get ready for heavy benching. Seems to help.

And this. I always do the cable pullovers to pump lats before bench. Something about it being similar to unracking the weight and making your lats fire from the start of the movement.

 

[NovaFlex]

Hey guys, was working on form today, after a 6 day deload. Any critique?

Braced.
Leg drive.
Kept elbows tight.
Stayed tight through out.

 

[theprodgicalson]

only tip i could really give is to let you arms/shoulders "sink" into your lats before you lower the weight. try and do a side video next time so we can see bar path. also, what is your set up like? do you just get under the bar and go? make sure youre digging your upper back into the bench and retracting your scapula.

 

[Oregongearhead]

Hey guys, was working on form today, after a 6 day deload. Any critique?

Braced.
Leg drive.
Kept elbows tight.
Stayed tight through out.

@NovaFlex ----Try and work towards a 5x5 with 225 . Then give this bench program a try , its what helped me get over 300lbs a few years back ....it works . Its a reverse pyramid program that calls for 12 weeks but I did it in 6 weeks doing 2 progressive workouts a week . It works ! ~Ogh

How To Bench Press 300 Pounds In 12 Weeks

 

[Oregongearhead]

@NovaFlex ----Try and work towards a 5x5 with 225 . Then give this bench program a try , its what helped me get over 300lbs a few years back ....it works . Its a reverse pyramid program that calls for 12 weeks but I did it in 6 weeks doing 2 progressive workouts a week . It works ! ~Ogh

How To Bench Press 300 Pounds In 12 Weeks

2 other guys I shared this with got 305lbs doing the 12 week method . If you have a hard time getting over 275-280lbs max or 225 for 5 reps then use the 12 week method . Like I said earlier I did it in 6 weeks but I was almost there (290lbs) anyways and I was cycling so my recupe powers were better . I got 305 in 6 weeks . 315 2 weeks later...

 

[jaymaximus]

I cant believe we're at 150 pages. Watch out @Oregongearhead and Foodies, we only got 1000 pages to "ketchup"

 

[Perrin Aybara]

Just to rack up more posts in this thread I hit 3x8 with 280 on incline last night, 3x8 with 370 high bar squat and 3x5 with +105lbs (317lbs total) on weighted chin ups. Been at a cruise dose three weeks now and still hitting small PRs. Hope to keep this trend going awhile.

 

[NovaFlex]

2 other guys I shared this with got 305lbs doing the 12 week method . If you have a hard time getting over 275-280lbs max or 225 for 5 reps then use the 12 week method . Like I said earlier I did it in 6 weeks but I was almost there (290lbs) anyways and I was cycling so my recupe powers were better . I got 305 in 6 weeks . 315 2 weeks later...

Hell yeah, OGH. Imma implement this. I hit 295 last night with the Slanger, but I'm only hovering around 270ish without. I can do 225 for 6ish, but not 5x5, I don't think. And my form breaks down around 4. Last 2 would be grinders... I'll wait til I can get 6 good reps and give it a go... probably next month

 

[RodgerThat]

I cant believe we're at 150 pages. Watch out @Oregongearhead and Foodies, we only got 1000 pages to "ketchup"

I get what you did there!!!! Funny guy you!

Definitely the most successful training forum I've seen though and I've been here from the start I feel so proud damn near brings a tear to my eye

 

[Oregongearhead]

Hell yeah, OGH. Imma implement this. I hit 295 last night with the Slanger, but I'm only hovering around 270ish without. I can do 225 for 6ish, but not 5x5, I don't think. And my form breaks down around 4. Last 2 would be grinders... I'll wait til I can get 6 good reps and give it a go... probably next month

Your strong enough for the 12 week program . You should get a 305lb bench in 3 months.

 

[Perrin Aybara]

@RodgerThat do you mind checking out my power clean form later? I did some today for the first time in over a year. Didn't go heavy, just some triples at 185. Felt a little awkward.

 

[RodgerThat]

@RodgerThat do you mind checking out my power clean form later? I did some today for the first time in over a year. Didn't go heavy, just some triples at 185. Felt a little awkward.

Ya man just send it over our sumo DM thread and I'll give er a look

 

[NovaFlex]

Fucking CrossFit, man. A local CrossFit gym had a 6wk challenge posted on FB. Before / After photos were necessary, and I was supposed to sign a form for them to use them in their advertising... I've never looked into CrossFit, so I figured I'd go over and give it a look. I spoke to the gym owner, he was cool, but fuck man... He advertised the challenge as something that was free, as it would benefit their gym in advertisement. but after trying to sell me on it, he unloads the fact he wants to charge me $300 for 6 fucking weeks of using his shitty gym. THREE HUNDRED DOLLARS. Fuck I could spend 3 bills on some Test and get better results. Not to mention, I could do all their WODs off the website if I really cared that much.

I wanted to try it the strength gods denied me.

 

[Kakarot]

Fucking CrossFit, man. A local CrossFit gym had a 6wk challenge posted on FB. Before / After photos were necessary, and I was supposed to sign a form for them to use them in their advertising... I've never looked into CrossFit, so I figured I'd go over and give it a look. I spoke to the gym owner, he was cool, but fuck man... He advertised the challenge as something that was free, as it would benefit their gym in advertisement. but after trying to sell me on it, he unloads the fact he wants to charge me $300 for 6 fucking weeks of using his shitty gym. THREE HUNDRED DOLLARS. Fuck I could spend 3 bills on some Test and get better results. Not to mention, I could do all their WODs off the website if I really cared that much.

I wanted to try it the strength gods denied me.

Crossfit is trending bro, got to pay to play.

 

[Perrin Aybara]

From what I hear $50 a week is pretty standard membership for a Crossfit gym.

 

[theprodgicalson]

Yes that is about the standard rate. A few CF gyms around me are $150/month. While it may seem like a rip off, most of them are classes and or personal training. They generally only have 2 days a week that are open gym. Me and a buddy are heavily considering opening a CF/personal training gym.