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Meso Powerlifting Corner

weighted chinup said:
The reason power cleans aren't indicated in a lot of strength routines is because it's too hard to teach a lifter without a coach to do a power clean. Power cleans were originally prescribed in Bill Starr's original 5x5 iirc instead of deadlift because the power clean has more carryover to sports but it's too hard to teach to lifters who don't have a coach how to do one properly so it's fallen out of favor over the years.

@Docd187123 Is it true that if you lift your max effort lifts as fast and explosively as possible then you will also simultaneously train dynamic effort for these movements as well? I'm not sure where I heard this so it could be complete bs but some time ago supposedly the Soviet weightlifting team figured if you lift ME work as fast as possible, regardless of how fast the bar physically travels, you will also train the dynamic effort function of these lifts. Is this the case? If true, since SAID principle always applies, wouldn't this have more carryover to 1rm than doing speed work with a lower intensity?

I understand the other benefits of having a separate day for DE, it's another opportunity to train the movements with less intensity and therefore less fatigue, but if someone wanted to be completely minimalist, can they just get away with attempting to lift ME as fast as possible?
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I am an explosive bencher and I can tell you for a fact "speed work" does absolutely nothing for my bench. I think if you aren't explosive by nature maybe speed work benching would be of benefit.

I move the bar as fast as possible on all of my warm up sets benching and bench frequently which provides more than enough "speed work".

Although I don't do a lot of "speed work" deadlifting I think it makes some sense to do even if you are an explosive puller given the toll deadlifting at relatively high percentages of your 1RM take on the CNS especially for us older guys.
 
Alright fellas I'm torn on what to get. So this will need to be sort of a pole situation. Lol. I can't decide on if I want to upgrade to SBD sleeves or get wraps. I already have rehband sleeves so I want to lean towards getting the wraps. The problem I'm facing is this. I don't know how to wrap wraps. I do know a guy that will be more than willing to help me but it will be a learning curve. Other issue is already having sleeves that I spent a 100 bucks on and buying a different brand. I may end up saying fuck it and just get both but for now let's see what you guys have to say. Overall goal is to get the pop on 90% and up squats.
 
ROB581211 said:
Alright fellas I'm torn on what to get. So this will need to be sort of a pole situation. Lol. I can't decide on if I want to upgrade to SBD sleeves or get wraps. I already have rehband sleeves so I want to lean towards getting the wraps. The problem I'm facing is this. I don't know how to wrap wraps. I do know a guy that will be more than willing to help me but it will be a learning curve. Other issue is already having sleeves that I spent a 100 bucks on and buying a different brand. I may end up saying fuck it and just get both but for now let's see what you guys have to say. Overall goal is to get the pop on 90% and up squats.
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I can't comment on sleeves as you already know my situation there, but wraps are easy. I got my Slingshot ones a month before my last meet and only tested them out twice beforehand and still got about 40lbs out of them at the meet. Wrapped them myself and learned that from online guides and YouTube videos. Prerollling them so you can get them on tight is the worst part.
 
ROB581211 said:
Alright fellas I'm torn on what to get. So this will need to be sort of a pole situation. Lol. I can't decide on if I want to upgrade to SBD sleeves or get wraps. I already have rehband sleeves so I want to lean towards getting the wraps. The problem I'm facing is this. I don't know how to wrap wraps. I do know a guy that will be more than willing to help me but it will be a learning curve. Other issue is already having sleeves that I spent a 100 bucks on and buying a different brand. I may end up saying fuck it and just get both but for now let's see what you guys have to say. Overall goal is to get the pop on 90% and up squats.
Click to expand...

Wraps are simple to learn but a bitch to do well by yourself. in my personal opinion SBD is a different league of sleeve compared to the rehbands and I currently own both and every once in a while when the SBD are still sweaty from last workout I'll use the rehband and as soon as I squat down I remember how much they suck when comparing to SBD. Don't get me wrong they are half decent sleeves but for any sort of powerlifting stuff they just can't compare. I look at rehband as more of a crossfit kinda sleeve cause they are comfortable to wear for hours but SBD is geared towards performance.
 
RodgerThat said:
Wraps are simple to learn but a bitch to do well by yourself. in my personal opinion SBD is a different league of sleeve compared to the rehbands and I currently own both and every once in a while when the SBD are still sweaty from last workout I'll use the rehband and as soon as I squat down I remember how much they suck when comparing to SBD. Don't get me wrong they are half decent sleeves but for any sort of powerlifting stuff they just can't compare. I look at rehband as more of a crossfit kinda sleeve cause they are comfortable to wear for hours but SBD is geared towards performance.
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Well just ordered the SBD sleeves. Since my knee was a 15in and calves are 16.5 I decided to downsize to a large. I was afraid with my calves being 16.5 I wouldn't be able to put on the mediums.
 
ROB581211 said:
Well just ordered the SBD sleeves. Since my knee was a 15in and calves are 16.5 I decided to downsize to a large. I was afraid with my calves being 16.5 I wouldn't be able to put on the mediums.
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Your gonna be a happy man. Pro tip: YouTube how to put on SBD knee sleeves cause there is a technique that you need to use its not just pull and your good
 
ROB581211 said:
Alright fellas I'm torn on what to get. So this will need to be sort of a pole situation. Lol. I can't decide on if I want to upgrade to SBD sleeves or get wraps. I already have rehband sleeves so I want to lean towards getting the wraps. The problem I'm facing is this. I don't know how to wrap wraps. I do know a guy that will be more than willing to help me but it will be a learning curve. Other issue is already having sleeves that I spent a 100 bucks on and buying a different brand. I may end up saying fuck it and just get both but for now let's see what you guys have to say. Overall goal is to get the pop on 90% and up squats.
Click to expand...

If you plan on competing just be careful of the rules of the fed. Mine for example has raw classing which is just a belt and wrist wraps so if you want to wear wraps or sleeves you need raw modern.

Sleeves will help keep your joints warm and mobile. They'll provide some support and a few pounds to your squat and can be worn the entire workout or taken off whenever. Wraps will let you add even more weight to the bar at the expense of having to re-wrap your knees everytime.

It's very possible to learn and wrap yourself. It won't be as tight as if someone else wrapped your knees but there are many different methods and videos. I wrap in to out to help keep my knees tracking over my toes and there's many more ways to wrap than you'd think.

Since you're a raw lifter, if you do get wraps, get ones that offer higher rebound. Usually you sacrifice stopping power, to give you the rebound, but you'll probably be better off with more rebound anyway.
 
Enjoying this thread, been breezing through it getting inspired. Thanks alot, so i went out the shed and played with some squats (really havnt done leg training for months, the missus hated how big my legs and butt got lol)

Heres a completed rep at 160kg and even a fail at 170kg cause lets be honest it happens and im not embarrassed





The missus loves filming me and taking pics when i train then sending them to me :) i like this on with 160kg
image.jpg

Anyway u guys inspired this so cheers
 
kap73 said:
Enjoying this thread, been breezing through it getting inspired. Thanks alot, so i went out the shed and played with some squats (really havnt done leg training for months, the missus hated how big my legs and butt got lol)

Heres a completed rep at 160kg and even a fail at 170kg cause lets be honest it happens and im not embarrassed





The missus loves filming me and taking pics when i train then sending them to me :) i like this on with 160kg
View attachment 33096

Anyway u guys inspired this so cheers
Click to expand...


Looks great man! You are no doubt a lucky man with your misses but I think you should convince her to let you do more legs :D
 
kap73 said:
Enjoying this thread, been breezing through it getting inspired. Thanks alot, so i went out the shed and played with some squats (really havnt done leg training for months, the missus hated how big my legs and butt got lol)

Heres a completed rep at 160kg and even a fail at 170kg cause lets be honest it happens and im not embarrassed





The missus loves filming me and taking pics when i train then sending them to me :) i like this on with 160kg
View attachment 33096

Anyway u guys inspired this so cheers
Click to expand...


I love your dungeon. There, now that I got that off my chest:

Vids from the back are not good for squat critique. Something from the side is best if not multiple angles from the side and front. Coudlnt see the first vid for some reason but he second looked good from that angle. Teaching yourself to grind out reps could be the difference between a good lift and a fail. It looked like you could've had that 170 had you done the training to help with grinding reps. No big deal just commenting on my observations.

I like Coolio in the background :D
 
Docd187123 said:
I love your dungeon. There, now that I got that off my chest:

Vids from the back are not good for squat critique. Something from the side is best if not multiple angles from the side and front. Coudlnt see the first vid for some reason but he second looked good from that angle. Teaching yourself to grind out reps could be the difference between a good lift and a fail. It looked like you could've had that 170 had you done the training to help with grinding reps. No big deal just commenting on my observations.

I like Coolio in the background :D
Click to expand...

Thanks mate i like my dungeon to :) i had already trained an hour this morning but got an urge so went back out.

I also think i was capable of finishing that 170kg aswell i judt felt my back round and backed out (weak i know) i will try and get some side ons for u guys down the track.
 
Docd187123 said:
Teaching yourself to grind out reps could be the difference between a good lift and a fail.
Click to expand...

In my experience, a difference maker that most people avoid is fear. No spotters and no rack will make sticking points disappear.

Not advisable unless you learn how to miss safely first, of course, but dumping a squat is relatively easy. 100% of the Oly guys can do it, and do do it frequently. It's also a fun way to freak out the drones at the commercial gyms.

Doesn’t work for dead, insane for bench.

Unk
 
UncleB said:
In my experience, a difference maker that most people avoid is fear. No spotters and no rack will make sticking points disappear.

Not advisable unless you learn how to miss safely first, of course, but dumping a squat is relatively easy. 100% of the Oly guys can do it, and do do it frequently. It's also a fun way to freak out the drones at the commercial gyms.

Doesn’t work for dead, insane for bench.

Unk
Click to expand...

100% agree. I almost never use a spotter and have a much better idea of my abilities and have been able to push past what I normally could due to the fear of getting pinned without help.
 
UncleB said:
In my experience, a difference maker that most people avoid is fear. No spotters and no rack will make sticking points disappear.

Not advisable unless you learn how to miss safely first, of course, but dumping a squat is relatively easy. 100% of the Oly guys can do it, and do do it frequently. It's also a fun way to freak out the drones at the commercial gyms.

Doesn’t work for dead, insane for bench.

Unk
Click to expand...

Docd187123 said:
100% agree. I almost never use a spotter and have a much better idea of my abilities and have been able to push past what I normally could due to the fear of getting pinned without help.
Click to expand...

Couldnt agree more. The first time I hit 300 solo it was all due to FOD (fear of death). Im still afraid to dump a squat barbell though. More so for fear of breaking gym equipment and having to pay.
 
I didn't use a spotter for most of my training either and it is great for knowing what you're capable of. I do like having one on my heaviest paused sets now to simulate meet conditions with the handing the bar out and allowing me to hold my arch and body position.
 
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