Meso Powerlifting Corner

[jaymaximus]

So Ive been doing a kot of thinking and Im looking for some new programming. Due to consistent nagging injuries Im going to take a small step back from PLing for a little bit. (My knee's been hurt for a month from squatting and my elbow is still the size of a golfball)


I still want to be strength oriented, just not necessarily chasing 1RMs.

But I need help with training @RodgerThat @Perrin Aybara @everyoneelse

Something 4 days a week, full body (no bro splits)

 

[Perrin Aybara]

So Ive been doing a kot of thinking and Im looking for some new programming. Due to consistent nagging injuries Im going to take a small step back from PLing for a little bit. (My knee's been hurt for a month from squatting and my elbow is still the size of a golfball)


I still want to be strength oriented, just not necessarily chasing 1RMs.

But I need help with training @RodgerThat @Perrin Aybara @everyoneelse

Something 4 days a week, full body (no bro splits)

I'll PM you something @RodgerThat and I came up with for someone else. We can tweak a few things to suit your needs and see what you think.

 

[Dw725]

So does anyone also bench more close grip? Every time I widen my grip and work on it for a few months it just doesn't go up as smooth as when I grip close. When I was about 15 I benched with a close grip all the time.


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Define "close". My bench setup is more narrow than a lot of guys I lift with but nowhere near what I'd call "close grip".

 

[Mc15]

Define "close". My bench setup is more narrow than a lot of guys I lift with but nowhere near what I'd call "close grip".

My hands are about an inch away from where the knurling starts.


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[Dw725]

My hands are about an inch away from where the knurling starts.


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To the outside or inside? I guess it would just be easier to estimate how far apart your hands are, I know the knurling on the bars at my gym are different bar to bar. Basically my grip is maybe just a hair wider than shoulder width. I also have long arms. Super wide puts WAYYY too much stress on my shoulders. But ultimately if your legit close grip bench is much stronger than a shoulder width or wider, I'd say eventually your gonna have to work on something or it's gonna become a limiting factor in powerlifting. Besides that it would look super strange to bench close grip in a comp or something. Unless you won, then everyone would just think you were showing off haha

 

[Perrin Aybara]

@Mc15 I put my hands where it makes my forearms perpendicular to the bar at the bottom of the lift.

 

[insaiyan93]

This was all a plot. The least knowledgable powerlifter started this thread to steal all y'alls knowledge and experience. So thanks for helping me out.

Second jay...the second least knowledgable. Get on my level! Or...down to my level lmao!

 

[Mc15]

@Mc15 I put my hands where it makes my forearms perpendicular to the bar at the bottom of the lift.

That's what I do too. It just seems everyone benches so much wider to decrease the range of motion when it just doesn't work for me [emoji849]

 

[Mc15]

To the outside or inside? I guess it would just be easier to estimate how far apart your hands are, I know the knurling on the bars at my gym are different bar to bar. Basically my grip is maybe just a hair wider than shoulder width. I also have long arms. Super wide puts WAYYY too much stress on my shoulders. But ultimately if your legit close grip bench is much stronger than a shoulder width or wider, I'd say eventually your gonna have to work on something or it's gonna become a limiting factor in powerlifting. Besides that it would look super strange to bench close grip in a comp or something. Unless you won, then everyone would just think you were showing off haha

It's about shoulders width [emoji28] I figured it was a limiting factor since everyone benches wider lol. Just never felt natural to me to bench wide though.

 

[Perrin Aybara]

That's what I do too. It just seems everyone benches so much wider to decrease the range of motion when it just doesn't work for me [emoji849]

I'm not a fan of super wide either. Hurts my wrists, forearms and shoulders.

 

[Dw725]

@Mc15 I put my hands where it makes my forearms perpendicular to the bar at the bottom of the lift.

This. I think for most guys this is the safest width where the most force can be generated with proper technique.

 

[ickyrica]

wicked fuckin pumped, good start to the new year I got 405# 5x5 this morning

 

[StrengthReaper]

So does anyone also bench more close grip? Every time I widen my grip and work on it for a few months it just doesn't go up as smooth as when I grip close. When I was about 15 I benched with a close grip all the time.


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It just sounds like you need to work with a wider grip. I use to bench with a closer grip and then went with pinky on the outer knurling, it was SO much harder, but I wasn't use to it! Muscles learn to activate when you change up the grip. Eventually I went to middle finger on the outer knurling, this was also hard for such a small change! Fast forward a year later my bench went up a lot with middle finger on the outer knurling. I don't have crazy long arms, but I also do a powerlifters tuck with the elbows so I don't put all the pressure on the shoulders.

 

[Dw725]

I think all the holiday eating had a delayed effect and finally caught up to me. Been looking and feeling thick and working up to some heavy ass top sets on my big three. 2017 is starting big

 

[NovaFlex]

Hey bros, was looking around and saw dragon pharma cyp is half off next week on naps.

Just letting anyone know that wants to stock up.

 

[Perrin Aybara]

The powerlifting sub forum is now up and running. New powerlifting related threads can be started in this forum now.

 

[franchise24]

The powerlifting sub forum is now up and running. New powerlifting related threads can be started in this forum now.

YEAH BUDDY!!!!

 

[insaiyan93]

No more getting treated like second class citizens!! Lmao

 

[Dw725]

Some pics of some of the equipment we've built

 

[franchise24]

Some pics of some of the equipment we've built View attachment 57820 View attachment 57821

Nice looking trap bar. That attachment for bench is nice as well.