Meso Powerlifting Corner

[jaymaximus]

Sometimes after heavy squat / leg days I'll get some "cramps" in the arches of my feet. Less cramps I think and more like locking up, like your bi's might do after a heavy arm day.

Anyone else ever have this problem and does anyone have any solutions. Do I just need more potassium?

 

[RodgerThat]

Taurine helps me for my cramping as well as having a banana pre workout and my morning potassium pills. I've had issues with muscles locking up since I was very young (6 or 7) and the doctors just told me patassuim pills so I take that errryday as well as drink a metric shitton of water (I'll convert it to a system you know 7L or roughly 1.8492 gallons) a day. Avoid high sodium foods as they'll make you cramp up more easily as well. If you get it at night like I do during my sleeps (it wakes me up its such a painful cramp) then take a muscle relaxient or put compression socks on

 

[jaymaximus]

Today I went for a new 1RM on flat bench, 385. I had it going and stalled on the way up, about halfway up (if you think of a traditional flat bench with the 3 positions to put the bar it was about the 2nd one).

Usually when I get stuck its about there, unless of course the weight is WAY to heavy, then it sits on my chest while my face turns bright red.

Any advice or exercises that can help me stop stalling in the middle?

 

[ROB581211]

Today I went for a new 1RM on flat bench, 385. I had it going and stalled on the way up, about halfway up (if you think of a traditional flat bench with the 3 positions to put the bar it was about the 2nd one).

Usually when I get stuck its about there, unless of course the weight is WAY to heavy, then it sits on my chest while my face turns bright red.

Any advice or exercises that can help me stop stalling in the middle?

I've heard using blocks to help with sticking point really helps. My buddy had a really cool set up instead of using actual blocks of wood he has some sort foam block that has a slot for the bar carved out so you don't need multiple people for the lift.



If your making it a good ways off your chest it's the tris giving out. Lots of dips weighted and non weighted. The heavier the better for the weighted. Tri endurance with the non weighted. This has always helped me with sticking spots close to lockout in the past.

 

[jaymaximus]

I've heard using blocks to help with sticking point really helps. My buddy had a really cool set up instead of using actual blocks of wood he has some sort foam block that has a slot for the bar carved out so you don't need multiple people for the lift.

View attachment 32633

If your making it a good ways off your chest it's the tris giving out. Lots of dips weighted and non weighted. The heavier the better for the weighted. Tri endurance with the non weighted. This has always helped me with sticking spots close to lockout in the past.

That actually makes sense because I didnt have the problem until I switched to PLing training and for the 1st 4 months I did little to no tricep focused work.
Just started up again last week though.
Thanks.

 

[Docd187123]

Bands and chains can help. Bands teach you to drive through the whole lift otherwise you won't get the lift finished.

Pin press from 2in above chest level.

 

[Hardtokill]

Floor presses helped me with lock outs. But I'm thinking pin pressing would be less awkward than the floor press. Always seems weird when the tricep touches the floor. Like my arm wants to roll on the muscle.

 

[jaymaximus]

Floor presses helped me with lock outs. But I'm thinking pin pressing would be less awkward than the floor press. Always seems weird when the tricep touches the floor. Like my arm wants to roll on the muscle.

Those could work too considering right where I get stuck is where my tri would be touching the floor (right about parallel). Plus my gym doesnt have anywhere I can do pin presses. Not too much equipment there.

 

[RodgerThat]

I had a sticking point about 2 inches off the chest so for 2 weeks every chest day I would use a yoga block on my chest for block training with a 1 second pause there to build up some power from that position. Worked like a charm haven't had a sticking point there for 3 months now and I'm flying outa the whole even on competition pauses. Pick a block that matches your sticking point and you'll be rocketing through it in no time

 

[Perrin Aybara]

Just make sure you unrack it and bring it down to the pins rather than trying to start the lift with the bar on the pins. Hard on the shoulders like that.

 

[theprodgicalson]

@jaymaximus

as as been said, floor presses, pin press and close grip bench work.
you dont have a full rack at your gym?

 

[jaymaximus]

@jaymaximus

as as been said, floor presses, pin press and close grip bench work.
you dont have a full rack at your gym?

I dont have anything. I have one of these (use it for everything. Squats, OHP, Good Mornings)



Besides that theres 2 flat benches, one cable, some barbells, dumbells, and a few other things. Oh and a Smith Machine I use to rest on between sets.

 

[theprodgicalson]

I dont have anything. I have one of these (use it for everything. Squats, OHP, Good Mornings)

View attachment 32637

Besides that theres 2 flat benches, one cable, some barbells, dumbells, and a few other things. Oh and a Smith Machine I use to rest on between sets.

fuck man you cant even floor press really. board presses it is for you!

edit, also look into getting a slingshot

 

[jaymaximus]

fuck man you cant even floor press really. board presses it is for you!

edit, also look into getting a slingshot

I had to look the slingshot up



Looks interesting.

P.S. 99% of the time when you guys mention PL gear I have to google it. The more I think I know the more I find out I know nothing.

Edit: Forgot to mention we have one of those rogue fitness contraptions where you can adjust the things on there. So ive done floor presses before using that. Its supposed to be for the crossfitters, but whatre they gonna do?

 

[theprodgicalson]

I had to look the slingshot up



Looks interesting.

P.S. 99% of the time when you guys mention PL gear I have to google it. The more I think I know the more I find out I know nothing.

Edit: Forgot to mention we have one of those rogue fitness contraptions where you can adjust the things on there. So ive done floor presses before using that. Its supposed to be for the crossfitters, but whatre they gonna do?

they do some muscle ups and look like theyre having seizures or some shit. and go eat some vegan gluten free bullshit, cause its "healthy"

i dont have a Slinghsot currently, but i will tomorrow. lol

 

[Perrin Aybara]

They could challenge you to a crossfit WOD, but you'd just beat them like @RodgerThat did.

My girl got me a slingshot for Christmas, I'm looking forward to trying it out.

 

[jaymaximus]

Maybe I should go get a gf. Mostly for some PLing gear.

 

[Masters Power]

The slingshot is a useful tool for overload purposes but I advise against using it unless you have a spotter.

It is similar to a bench shirt in that if you get out of the groove things head south quickly and that can get a bit dicey with 450+ pounds on the bar without a spotter.

 

[Docd187123]

fuck man you cant even floor press really. board presses it is for you!

edit, also look into getting a slingshot

I used to do floor presses out of that rack that Jay posted. It's not the best but def doable.

 

[Perrin Aybara]

Question for the injury experts:

My right knee just gave out again just doing warm ups for squats. It's an old injury and it's always the inner side of the front of my right knee. Doesn't hurt to walk or deadlift or anything, but no matter what weight I'm doing on squat when it comes on I get a sharp pain and the leg just totally gives out. Last time I had to lower 225 onto the safeties on the first rep. This time I just had 135 on and was able to rack it.

It always comes on suddenly, no warning. Last time I was on my last work set. My stance is wide, knees pushed out on the descent, weight over mid foot.