Meso Powerlifting Corner

[RodgerThat]

when i do deadlifts i do probably 20 sets starting with 135 X 10 then 155 X10 175 X 10, etc. once i get to 300 i do 6 and so on.

my goal is to be 495 by january 2019

If this is your goal you shouldn’t be doing 20 sets of deadlifts per session with 6+ reps you’ll never get there cause you are constently overtaxing your CNS you have to adapt it with speed work and creating new neural pathways basically rewiring your body to handle the loads. Deadlift for speed not for fatigue. 315 for 6 sets of 3 with fast bar speed will getting you closer then 20 sets working up to your daily max

 

[Sparkyp]

If this is your goal you shouldn’t be doing 20 sets of deadlifts per session with 6+ reps you’ll never get there cause you are constently overtaxing your CNS you have to adapt it with speed work and creating new neural pathways basically rewiring your body to handle the loads. Deadlift for speed not for fatigue. 315 for 6 sets of 3 with fast bar speed will getting you closer then 20 sets working up to your daily max

I’ll try this for sure. I do it this way because I workout so early in the morning (up at 3:45am and at they gym by 4:30am) that I’m stiff as a board. By set 5-6 I’m starting to warm up. Even after doing light lower back and hamstring warmups. I should try going back to 5-6pm workouts. It’s hard because I run a business. Very mentally taxing. By 5pm I’m typically fried. So I try to knock it out early when I’m fresh mentally but sore as hell.

 

[RodgerThat]

I’ll try this for sure. I do it this way because I workout so early in the morning (up at 3:45am and at they gym by 4:30am) that I’m stiff as a board. By set 5-6 I’m starting to warm up. Even after doing light lower back and hamstring warmups. I should try going back to 5-6pm workouts. It’s hard because I run a business. Very mentally taxing. By 5pm I’m typically fried. So I try to knock it out early when I’m fresh mentally but sore as hell.

You can still do it in the morning for sure but just gotta streamline the warm ups. Do 3-5mins on the elliptical if you’re that tight once you’ve raise your blood pressure you body will start to adapt. If your current 1RM is 405 I’d have your workout look like this

135x6
205x4
275x3
315 6x3

You should never ever fail on a deadlift nor reach failure through your rep schemes

 

[Sparkyp]

You can still do it in the morning for sure but just gotta streamline the warm ups. Do 3-5mins on the elliptical if you’re that tight once you’ve raise your blood pressure you body will start to adapt. If your current 1RM is 405 I’d have your workout look like this

135x6
205x4
275x3
315 6x3

You should never ever fail on a deadlift nor reach failure through your rep schemes

I’ll try this.
RodgerThat, in terms of gaining “mass” would lessening the sets/reps and incorporating heavy explosive reps still help me gain thickness, strength or both?? Sometimes you see powerlifters that pull heavy frigin weight and don’t look to thick. Then again you do I suppose. But does stimulating the cns help with muscle gains?

 

[gr8whitetrukker]

I’ll try this.
RodgerThat, in terms of gaining “mass” would lessening the sets/reps and incorporating heavy explosive reps still help me gain thickness, strength or both?? Sometimes you see powerlifters that pull heavy frigin weight and don’t look to thick. Then again you do I suppose. But does stimulating the cns help with muscle gains?

Now what your asking is what is the best way to build muscle. The goal of a PL is to move a weight as efficiently as possible from A to B. Leverage. Make it easy as possible under competition guidelines.

If you want to build muscle you have to be thinking...how do i challenge the targeted muscle group and make it as hard as possible to move it thru a full ROM. Without taking tension off it. With strict form. Your muscle doesnt have a brain. It cant be "confused" and it doesnt know how much weight is on the bar. It does understand tension and duration of time under that tension

 

[Sparkyp]

Now what your asking is what is the best way to build muscle. The goal of a PL is to move a weight as efficiently as possible from A to B. Leverage. Make it easy as possible under competition guidelines.

If you want to build muscle you have to be thinking...how do i challenge the targeted muscle group and make it as hard as possible to move it thru a full ROM. Without taking tension off it. With strict form. Your muscle doesnt have a brain. It cant be "confused" and it doesnt know how much weight is on the bar. It does understand tension and duration of time under that tension

Makes sense. When it comes to deadlifting, I really want (2) things from it. A thick torso and back. And also strength to be able to move decent weight out of sport. I actually enjoy deadlifting so I want to get good at it meanwhile build muscle from it.
I’m assuming what your saying is to maybe keep the weight moderate to heavy and rep it keeping myself under tension to build the muscle? Throw in some PR attempts time to time?
When you go on YouTube and watch all the big players like Larry wheels, terron Beckham, George leeman and others, this guys are solid. They have a thickness traditional bodybuilders don’t have. I’d like to tap into some of that

 

[gr8whitetrukker]

Makes sense. When it comes to deadlifting, I really want (2) things from it. A thick torso and back. And also strength to be able to move decent weight out of sport. I actually enjoy deadlifting so I want to get good at it meanwhile build muscle from it.
I’m assuming what your saying is to maybe keep the weight moderate to heavy and rep it keeping myself under tension to build the muscle? Throw in some PR attempts time to time?
When you go on YouTube and watch all the big players like Larry wheels, terron Beckham, George leeman and others, this guys are solid. They have a thickness traditional bodybuilders don’t have. I’d like to tap into some of that

Nah deadlifts are meant to be done in low reps man.
A suggestion if i may?
Unless your competing or just really love deadlifts why not switch to rack pulls. Some pros some cons to the switch. Rack pulls are more beneficial from a BB standpoint to building erector, lat and trap muscle mass than deadlifts. Mainly due to the rep schemes. I do my pulls after my lat work. When the lats have been exhausted already. Try that with deadlifts, lol. Usually they have their own day due to the nature of the exercise. I dont think deadlifts are a great thing done in high reps for alot of reasons. Plus you wont get much or any of that nasty lower back pain and stiffness like you get from pulling off the floor. Youll give up some glute and hamstring work if you neglect traditional deadlifts because thats a huge part of getting the weight started. But those holes are filled in easy enough thru other exercises.

Im a big fan of Larry Wheels but lets face it hes not exactly the traditional powerlifter. He looks great. Rare combo for the sport. Especially with how lean he is. Those exercises seem to just work for him and he can get bigger, leaner and stronger all the time. Thats not the reality for most guys who PL

 

[Sparkyp]

Gr8wht and Rodger, thank you. I’m going to give it a shit to lower my sets and try doing some light cardio to warmup. This morning I showed up at the gym for 3:45am. Lol. But I did do 5 minutes of cardio with stretching and some light leg curls for blood flow and the leg workout went great.

Hey. Another question. Powerlifters always talk about body weight and lifting heavy. Why is it such that heavier guys can lift more?? There are some freaks of nature that are 200lbs and deadlift 800+. But the majority of guys/girls talk about putting on weight in order to lift more. You would think it would be the opposite. More agile, less fat, less body weight to move?? Idk

 

[gr8whitetrukker]

Gr8wht and Rodger, thank you. I’m going to give it a shit to lower my sets and try doing some light cardio to warmup. This morning I showed up at the gym for 3:45am. Lol. But I did do 5 minutes of cardio with stretching and some light leg curls for blood flow and the leg workout went great.

Hey. Another question. Powerlifters always talk about body weight and lifting heavy. Why is it such that heavier guys can lift more?? There are some freaks of nature that are 200lbs and deadlift 800+. But the majority of guys/girls talk about putting on weight in order to lift more. You would think it would be the opposite. More agile, less fat, less body weight to move?? Idk

Same reason a Tacoma cant pull the same load a ford 350 can. Need weight to move weight

 

[SteroidsBro]

I think I need surgery for these hemorrhoids from deadlift and squats. I've had them for 11 months straight.

 

[RandallNowan]

Nightmare.

 

[Masters Power]

Going to whine here for lack of a better place to do it.

So my goal for the past couple of years has been for my total to lead my weight division in the National rankings in the M2 division. Was as close as I could get last year without getting it done.

I have international elite numbers benching and pulling. The squat is my issue as I'm a couple of years out from a knee replacement and squatting beyond parallel is painful without any weight on my shoulders. With a loaded barbell it gets pretty bad at times.

I have a meet scheduled at the end of October and had both knees injected a few weeks ago and the results have been better than in the past. Getting to parallel is still painful but not unbearable. So I started the training cycle targeting a 400 plus squat for the meet which is literally a warm up weight for most of you. But that is all I can realistically get to at this stage and all I need to achieve my ultimate goal of topping the national rankings.

The first week went great. Worked up to a single at 325 then 2X5 @ 285 and 2x5 @245 paused. Hit depth on all reps and pain was bearable at least.

Second week which was last Friday I worked up to a single at 340 then 2x5 305. Followed by 2x5 @265 paused. The single at 340 moved okay and I hit depth but on the last rep of the second set of the 2x5 at 305. I felt major discomfort in my high hernia which is another issue which eventually need to be surgically repaired. I did the paused work beltless and they weren't bad with no major hernia discomfort. A half hour later I was nauseous and had major hernia pain to the point I thought it might be strangulated. Threw up several times and the pain went away within an hour.

I have no problem pulling with the belt on which also pushes against the hernia but I think the angle when I'm squatting is what caused the issue. Unfortunately, the hernia is a large one which starts just above the belly button and extends a solid three inches above so there really isn't any spot I can place the belt where it doesn't hit the hernia at all.

So now I think I'm going to just have to squat beltless the entire training cycle and perhaps take a chance and put the belt on meet day for my attempts.

Sucks because my knee is actually cooperating enough to allow me to squat to depth and all of the other aches and pains are at bay with benching and deads both moving very well right now. Was really thinking I was set up for a big meet.

 

[Dw725]

Going to whine here for lack of a better place to do it.

So my goal for the past couple of years has been for my total to lead my weight division in the National rankings in the M2 division. Was as close as I could get last year without getting it done.

I have international elite numbers benching and pulling. The squat is my issue as I'm a couple of years out from a knee replacement and squatting beyond parallel is painful without any weight on my shoulders. With a loaded barbell it gets pretty bad at times.

I have a meet scheduled at the end of October and had both knees injected a few weeks ago and the results have been better than in the past. Getting to parallel is still painful but not unbearable. So I started the training cycle targeting a 400 plus squat for the meet which is literally a warm up weight for most of you. But that is all I can realistically get to at this stage and all I need to achieve my ultimate goal of topping the national rankings.

The first week went great. Worked up to a single at 325 then 2X5 @ 285 and 2x5 @245 paused. Hit depth on all reps and pain was bearable at least.

Second week which was last Friday I worked up to a single at 340 then 2x5 305. Followed by 2x5 @265 paused. The single at 340 moved okay and I hit depth but on the last rep of the second set of the 2x5 at 305. I felt major discomfort in my high hernia which is another issue which eventually need to be surgically repaired. I did the paused work beltless and they weren't bad with no major hernia discomfort. A half hour later I was nauseous and had major hernia pain to the point I thought it might be strangulated. Threw up several times and the pain went away within an hour.

I have no problem pulling with the belt on which also pushes against the hernia but I think the angle when I'm squatting is what caused the issue. Unfortunately, the hernia is a large one which starts just above the belly button and extends a solid three inches above so there really isn't any spot I can place the belt where it doesn't hit the hernia at all.

So now I think I'm going to just have to squat beltless the entire training cycle and perhaps take a chance and put the belt on meet day for my attempts.

Sucks because my knee is actually cooperating enough to allow me to squat to depth and all of the other aches and pains are at bay with benching and deads both moving very well right now. Was really thinking I was set up for a big meet.

Such is life.

When u say injections in the knee are you just referring to cortisone ? Didn't know if you were balling enough to get stem cells..

 

[Masters Power]

Such is life.

When u say injections in the knee are you just referring to cortisone ? Didn't know if you were balling enough to get stem cells..

Cortisone in the left and synvisc in the right.

 

[RodgerThat]

Cortisone in the left and synvisc in the right.

How is getting synvisc? Do you have to get it every 6-12months like the guidelines say? I’m getting injections in my knee with some other stuff and the surgeon said probably in the next 3-5 years I’ll have to come in for regular 6-12month injections with that stuff but I hate the idea of having to go back for a oil top up. I got cortozone in my
Shoulder when I was 15 and over 10 years now it’s still perfect but apparently that’s super rare for only one treatment

 

[Masters Power]

How is getting synvisc? Do you have to get it every 6-12months like the guidelines say? I’m getting injections in my knee with some other stuff and the surgeon said probably in the next 3-5 years I’ll have to come in for regular 6-12month injections with that stuff but I hate the idea of having to go back for a oil top up. I got cortozone in my
Shoulder when I was 15 and over 10 years now it’s still perfect but apparently that’s super rare for only one treatment

Synvisc is good in my right knee for around 5 months. My insurance company no longer covers it because they say it is only effective for 30% of patients. My doctor says his experience is more like 80%. It works for me but I'm now paying nearly $1,500 out of pocket for each injection.

It sounds really high but in reality cortisone shots cost me about $150 after insurance and are only good for about a month and don't provide near the relief in that month that the synvisc does so I bite the bullet and pay for the synvisc.

 

[theprodgicalson]

Synvisc is good in my right knee for around 5 months. My insurance company no longer covers it because they say it is only effective for 30% of patients. My doctor says his experience is more like 80%. It works for me but I'm now paying nearly $1,500 out of pocket for each injection.

It sounds really high but in reality cortisone shots cost me about $150 after insurance and are only good for about a month and don't provide near the relief in that month that the synvisc does so I bite the bullet and pay for the synvisc.

Pure fucking dedication man. Most would have given up given the injuries you've been through the last few years.

Just thinking out loud about squats. I haven't had a hernia so I'm not entirely sure what it's like, and how exactly it effects you. But why not just take singles or doubles? Same weight you're using just maybe do cluster style singles and doubles?

I'm probably reaching here. But why if you're still in the Olys, why not try switching to flats and leaning over a bit more et la Coan and Goggins style squatting using your posterior more? My thiught there is with a little less strain on your anterior, it won't bother your hernia as much?

 

[Masters Power]

Pure fucking dedication man. Most would have given up given the injuries you've been through the last few years.

Just thinking out loud about squats. I haven't had a hernia so I'm not entirely sure what it's like, and how exactly it effects you. But why not just take singles or doubles? Same weight you're using just maybe do cluster style singles and doubles?

I'm probably reaching here. But why if you're still in the Olys, why not try switching to flats and leaning over a bit more et la Coan and Goggins style squatting using your posterior more? My thiught there is with a little less strain on your anterior, it won't bother your hernia as much?

Definitely going with a lower rep scheme. Hadn't really considered flat shoes but it is definitely worth a shot.

Hope all is well my friend.

 

[SteroidsBro]

I think I need a knee wrap but I'm not sure which one to get as I'm inexperienced. Can somebody point me in the right direction?

 

[Perrin Aybara]

I like the blue Slingshot wraps