Meso Powerlifting Corner

[Perrin Aybara]

Ill have to see if it helps my DL after a few weeks. I had been doing rack pulls for the last month or so, and I like it as an exercise, but I wasnt seeing any significant raises in my DL because of it.

I never got much out of rack pulls either. They're good for lat development, but that's about it in my opinion.

High bar, high box squats is something I've been toying with the past few weeks, it's supposed to help deadlift, too. Can't really say yet and I'll be starting Sheiko before really giving them long enough to notice anything. I do like them though.

 

[FeartheBeard]

I don't mind it too much, it's just after using the other it doesn't feel as good. I can do catch now, but I'll end up with just one or two fingers on the bar after a few reps and it feels really unstable.

There's supposedly some carryover to deadlift off the floor strength with them, but I can't really confirm that.

I can see that. Ed Coan stated the initial stage of a (conventional) deadlift is more of a push with the quads (meaning the quads are super-active in that stage of the lift; it IS still a pull) then the quads are less important once the hammies and hips start dominating.

So do paused front squats for a little carryover to the deadlift. Just keep your knees OUT.

 

[FeartheBeard]

I never got much out of rack pulls either. They're good for lat development, but that's about it in my opinion.

High bar, high box squats is something I've been toying with the past few weeks, it's supposed to help deadlift, too. Can't really say yet and I'll be starting Sheiko before really giving them long enough to notice anything. I do like them though.

I love rack pulls for grip strength and upper back development. They don't boost my DL much though. Those narrow width high bar box squats WILL add to your DL though. Have to have your stance width approximate your deadlift stance width for more carryover though.

 

[FeartheBeard]

I will say I prefer them as an accessory exercise though.

 

[Perrin Aybara]

I can see that. Ed Coan stated the initial stage of a (conventional) deadlift is more of a push with the quads (meaning the quads are super-active in that stage of the lift; it IS still a pull) then the quads are less important once the hammies and hips start dominating.

So do paused front squats for a little carryover to the deadlift. Just keep your knees OUT.

I think of it partially as a push. Break the floor with your back and then your legs bring the bar to your knees as your back maintains angle and then it takes over again with the glutes to lock out. I think that's how it goes anyway.

I love rack pulls for grip strength and upper back development. They don't boost my DL much though. Those narrow width high bar box squats WILL add to your DL though. Have to have your stance width approximate your deadlift stance width for more carryover though.

Yeah, that's been how I've done in with stance. With the box a little lower than starting position on deadlift. 3/4ish squat I guess you'd call it.

I will say I prefer them as an accessory exercise though.

I've been doing them on my fourth training/squatting day, just 3x5. I'm still fairly new to using many variations. Someday I'll give Westside a shot to get some experience with them.

 

[jaymaximus]

Breaking News:

Set a DL PR*. Previous 1RM was 405 when I was at 243. Did 410 today at 235.

*It might render my last paragraph moot, but 5 minutes later I did 425, which I guess is my new PR.

In other news: oil prices rose to their highest since Feb 2009.

OIL EXPLODES, DOW GAINS 300: Here's what you need to know

More news at 11!

 

[jaymaximus]

Ive only been at them for a week, but I think the front squats are going to be benificial to DL. The same part of my quads thatre sore from front squats are the ones I felt like I was using for the initial push on DL

 

[Luffy]

I figured I'd ask this question on the powerlifting thread as i'm sure this is where I'd get the best advice. I've been strength training and all my lifts are going up (Strict OP, Bench, DL) except my squat. I've been squatting twice a week, but even when it feels like I'm getting stronger, I can never surpass my 1rm. Any suggestions on break it? I am thinking of squatting three times a week

what program are you doing?

 

[Seanz]

Alright guys this is piss in me off. I'm a novice in my second year. My gym is pretty decent and is powerlifting friendly but also caters to other types as we are a smaller community and the owner needs to keep business going.

There are a number of different barbells . Olympic style. Most with center knurling and a couple without. Some are about an inch thick and others are more like 1 and 1/4 inch thick. Some have a more agressive knurling and some feel softer than my skin.
Wtf is the difference and which bars should I be using and getting used to for meets.

Is there a certain style of bar you guys use for each lift? I know I like to use center knurling for squats. But should I be using thicker or thinner bars for bench? Deads? I just don't get the minor details and what they do.

 

[Perrin Aybara]

Alright guys this is piss in me off. I'm a novice in my second year. My gym is pretty decent and is powerlifting friendly but also caters to other types as we are a smaller community and the owner needs to keep business going.

There are a number of different barbells . Olympic style. Most with center knurling and a couple without. Some are about an inch thick and others are more like 1 and 1/4 inch thick. Some have a more agressive knurling and some feel softer than my skin.
Wtf is the difference and which bars should I be using and getting used to for meets.

Is there a certain style of bar you guys use for each lift? I know I like to use center knurling for squats. But should I be using thicker or thinner bars for bench? Deads? I just don't get the minor details and what they do.

Different feds use different bars. You'd have to check the rules for one you're considering. I prefer thin for squat and bench, very thin for deadlift.

 

[Strength and Power]

Sorry I havent been posting lately guys. I recently began a new endeavor, and it has been taking up more time than I had originally planned. I hope everyone is doing well.

 

[Strength and Power]

Alright guys this is piss in me off. I'm a novice in my second year. My gym is pretty decent and is powerlifting friendly but also caters to other types as we are a smaller community and the owner needs to keep business going.

There are a number of different barbells . Olympic style. Most with center knurling and a couple without. Some are about an inch thick and others are more like 1 and 1/4 inch thick. Some have a more agressive knurling and some feel softer than my skin.
Wtf is the difference and which bars should I be using and getting used to for meets.

Is there a certain style of bar you guys use for each lift? I know I like to use center knurling for squats. But should I be using thicker or thinner bars for bench? Deads? I just don't get the minor details and what they do.

Most deadlift bars have a small amount of whip to them. Not much as compared to an olympic bar though. I am testing my memory here, but if I remember correct, most standard power bars used for squat and bench are 28.5mm, and the deadlift bars are 27mm. In training I actually prefer the use of a solid bar when deadlifting. The diameter is a bit thicker for possibly fractional grip improvement, and the fact the bar has little to no whip has allowed for a better performance come meet time. (at least this has been my personal experience, and it could just possibly be a mental aspect) If you wish to stick to the thought of "train as you compete" you will have to check the fed you are planning on competing in, just as @Perrin Aybara stated. Another apect to keep in mind is the weight of the bar. Many gyms use off brand bars that differ from standard power bars. 20 Kilos is the weight of nearly all power bars. Their are some exceptions, but it is rare to find a gym with a texas squat bar, s-cubed bar, etc.

 

[Strength and Power]

Talk about frustrating...due to multiple pec ruptures, my bench press has been stuck around 415 for the longest time. Well i finally began seeing improvements in all my lifts. This past month, before "beginning use" for the first time in nearly 10 years, I was able to pull 650 for a set of 6, squat 600 for a set of 6, and press 370 for a set of 5. All my lifts were finally moving forward together...well a few days ago I was warming up on bench, and POP! Right at the insertion again! I was totally dumbfounded. I was pressing a weight I could easily curl. WTF! I just had to vent. Thanks for bearing with me guys.

 

[Seanz]

Thanks guys.

 

[Perrin Aybara]

Talk about frustrating...due to multiple pec ruptures, my bench press has been stuck around 415 for the longest time. Well i finally began seeing improvements in all my lifts. This past month, before "beginning use" for the first time in nearly 10 years, I was able to pull 650 for a set of 6, squat 600 for a set of 6, and press 370 for a set of 5. All my lifts were finally moving forward together...well a few days ago I was warming up on bench, and POP! Right at the insertion again! I was totally dumbfounded. I was pressing a weight I could easily curl. WTF! I just had to vent. Thanks for bearing with me guys.

I hope you make a quick recovery. You should consider starting a log on here also, I'd love to see how someone at your level trains day to day.

 

[RodgerThat]

Ditto ^^^^ log it up @Strength and Power be awesome to see how someone of your caliber trains

 

[TANGO.ECHO.KILO]

So Im really digging the front squats. Im squatting 3 times a week and I used them for 2 days this week. Right now Im only at about 60 - 70% of my back squat weight, but theyre easier on my back and seem to be activating some neglected quad muscles. Plus I think it just looks a little bad ass. Everyone looks at you when youre doing them.

I've been digging them lately, too. I just wish I could get back my mobility where I could use the catch position again instead of crossed arms.

Also, I lol'd at the paid too much for car insurance comment in that other thread.

I like where this is headed....

 

[Perrin Aybara]

I like where this is headed....

TEK's going to be the new @Docd187123 of oly lifting and recruit us from the dark side of powerlifting to the even darker side of Olympic lifting, lol.

 

[Docd187123]

TEK's going to be the new @Docd187123 of oly lifting and recruit us from the dark side of powerlifting to the even darker side of Olympic lifting, lol.

Is this the wrong time to admit I did a few sets of snatches with an Oly lifting buddy the other day?

 

[TANGO.ECHO.KILO]

TEK's going to be the new @Docd187123 of oly lifting and recruit us from the dark side of powerlifting to the even darker side of Olympic lifting, lol.

Nah Im just a casual observer...it was cool when a bunch of good guys like Doc started hanging around more that had an interest in strength and performance. Seems like some guys just hadn't been exposed to as much of that side, and once they had a reference point a few started exploring it more for themselves.

There are tons of more obscure variations of your main compound lifts but these are really accessory lifts in my mind. Front squat isn't an "accessory" for a lot of guys, it's a bread and butter staple. Like Doc's estimated strength standard for front squats being 85% of backsquat, I think a good standard for power clean is 85% of your front squat.

bigger front squat = bigger clean

Once you are racking big weight and driving up from the floor...where do you go from there?