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Welcome To The Pain!!!

Your GM's shouldn't be close to your squat numbers. Make sure the bar is out in front of your toes. Are you standing on a 6" box on those deadlifts or is the weight on a 6" box. If you're standing on a 6" box you should be very close to 700 off the floor.
 
:lifter::bow:
 
PeteTheGreek said:
Your GM's shouldn't be close to your squat numbers. Make sure the bar is out in front of your toes. Are you standing on a 6" box on those deadlifts or is the weight on a 6" box. If you're standing on a 6" box you should be very close to 700 off the floor.
Click to expand...

yep..i've pulled 675 numerous time with no problem...my last attempt at 700 was about 3 weeks ago in a meet when my grip slipped. I'm good for 7..i just got to go through another training cycle before I make again.

my good mornings and back strength aren't the problem...it's my hip strength. My deadlifts are all back and hams.. NO hips hardly. All my deads are basically SLDL's..


and the weight is right on my shoulders like normal squatting form when i do good mornings..i have a slight bend in my knees and just push my ass back and out no problem until the bar touches the safety bars and up I go! I have ridiculous lower back strength.. the only thing I have trouble with is getting off the bottom of a squat which is why my squat numbers suck so bad. I need alot of squat help..

my current goal is to just keep my squat at around 600 and try to break into the 700's on the deadlift.

yoru assumptions are correct..and the good mornings say out infront of my feet like louie says... if not..it's a half squat.
 
the other half said:
i just like coming here to see what kind of whacked numbers you put up this week. :wacko:

what kind of work do you do?
Click to expand...

self employeed until the severance pay runs out lmao... then i'm back to operations management for whomever wants to pay my salary... while being a nursing student.
 
PeteTheGreek said:
Your GM's shouldn't be close to your squat numbers. Make sure the bar is out in front of your toes. Are you standing on a 6" box on those deadlifts or is the weight on a 6" box. If you're standing on a 6" box you should be very close to 700 off the floor.
Click to expand...

oh yeah..i'm STANDING on that box.. when i say deads off a box.. it means i'm the one doing them off the box.. if they're on a box...i'd call that a rack pulll because it's the same damn thing to me HAHA! can't go any higher than a 6" box though..the bar already smashes down on my feet a little..i have to wiggle them under the bar to get set and just let it go out in front after the rep is complete with the heavier stuff. there's just ENOUGH space to not smash hte hell out of my feet when i rep it but with heavier shit i don't take the chance.


i'm having a problem with the whole lean back and pull wiht your posterior chain thing.. normallyi just bench over and pick it up which leads to the whole SLDL thing.. i'm trying to squat down to the bar and lean back and pull the weight into my body as suggested by alot of people to get more quads and hips into it.. the only problems is..i'm scared shitless i'm going to fall over and that's exactly what it feels like trying to pull like that.
 
You may want to try pulling sumo. Your back strenght is there, you just need to work on your hip, glute and hamstring strength. Deadlift dave's PR pulling conventional was less than 600 but the first time he tried sumo he did close to 650. It was more like a straight leg sumo deadlift but the simple reason for the increase was that he cut down his range of motion. You mentioned in a previous thread that pulling off the floor feels like a rack pull after doing all those deficit pulls off the 6 inch box. Imagine if you went sumo, you'll cut your range of motion down another 5-6 inches. The strongest guy doesn't win. THe strongest guy with the best leverages wins. It's all biomechanics.

Squatting with a wide stance, or pulling sumo for that matter, takes time. You just need to let you hip and glute strenght catch up with your back strength.
 
Also, you need to be careful with letting your deads turn into a SLDL or your days will be numbered. Back in the day, I pulled both conventional and sumo. In 1990 I let my back round on a conventional pull which led to a disc protrusion at L5-S1. Now I can't pull conventional and my lower back strength sucks ass. I have to be real carefull with GM's. If I keep my arch tight I'm fine but if I let my back round it's lights out.

Also, if you're going to squat wide, do it in some loose briefs or your hips will get shot. I thought I was indestructible in my 20's but if you want to last long in this business, be careful.
 
yeah i'm looking into getting some predator briefs loose for wide stance squatting...

and when i pull sumo.. I only get 600 off the floor painfully slow. I've been following dave's thread too..he's a monster for sure! I appreciate all the help pete..ti's nice to have people that have been in the game awhile throw down info versus keep quiet because they can't move huge numbers like they used to..
 
okay so i'm not going to be updating my log on the regular..per se.. at the moment I've volunteered to be a guinea pig for a new bench press program the badasses at Atlarge Nutrition have developed! Since it's not available for sale as of yet..i can't post it here but I will tell you, from what I've done so far..and read on it..it's going to be one KICK ASS PROGRAM! Not very long mind you..only a few weeks.. but enough to make me a believer REAL quick! It's a program designed for bench press specialists..and the results will speak for themselves and THEN SOME! I'll post each week the progress (verbally) I've made and how i like it..

the program is intense.. VERY well thought out, very well LAID out... and very motivating! I can't WAIT to see how I've done in the end!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
sucks having to read everyone else's kickass progress in teh log board and not able to really post mine.. you guys are quickly catching up! THIS WHOLE PLACE IS NOTHING BUT MOTIVATION!

RIGHT NOW.. my log is going to be strictly comments. I've been asked to "demo" Atlarge Nutrition's new bench press specialist program for anyone..and i do mean ANYONE looking to increase their benchpress..SOME AS MUCH AS 30LBS! I've just finished the first week out and I feel fantastic and STRONG AS HELL! I've switched over from NITREAN to MAXIMUS at hte moment to make sure i'm getting all i need to recovery properly from all the work i'm putting in and i feel nothing but pure power when i'm pressing my ass off lately! Week one is done.. BRING ON WEEK TWO BABY! I can't wait to see how well this program works out..so far I LOVE IT! It's only 4 weeks of anyones time..and i'm following it EXACTLY to make sure i make as much progress on it as possible while maintaining my squat and deadlift numbers!

I'LL BE SURE TO KEEP YOU GUYS POSTED! HERE'S TO A 450 OR BETTER BENCH IN 4 WEEKS!
 
I have NO doubt you'll nail 450+ in 4 weeks Brother Wicked!!!
 
haha thanks for the motivation buddy.. i'll make a video of it and further attempts if they come. I've set my goal..it's time to make it!


you know two years ago i never thought i'd be benching over 300 again let alone mid 4's on my way to 500 after my bad bench press accident.. and here i stand.. after determination, a shitload of blood and sweat, and teh support of hte people and companies behind me..

HERE I COME BABY!
 
Yeah, wicked will be pressing 600lbs with one finger, while balancing on a tightrope. This will be easy for you dude! I have no doubts.
 
good luck, keep thinking nothing but positive.
 
1st day of the second week and ALREADY some of the lifts are stronger! The accessory movements especially! I hope this is a sign of things to come! AND I'M BACK TO GAINING WEIGHT AGAIN! I put on on a lb since last week! *puffs up* WOO! I've been taking the usual RESULTS and ETS but now that I'm on MAXIMUS and LOVE it.. i'm having ZERO recovery problems and am back to putting on the weight which I LOVE! Atlarge Nutrition hit a home run with RESULTS..but DAMN maximus is right there with it when it comes to a weight gainer! I'd dirnk this stuff with every meal if i could get away with it!

here's my squat workout from yesterday though since squats are in the program.. I had to do some squatting and ENJOY it to get myself back into squatting like I used to be. I did fairly well and haven't felt this solid in squats for awhile! To the wide stance.. thumbs on the outside of the bar and HIGH on my back with a narrower stance...

wide stance on a parallel box

barx25x1
135x10x1
225x10x1
315x10x1
added my new badass APT belt! DAMN this thing feels like i'm being hugged by a BEAR when i put it on...
405x10x1
500x10x1
545x6x1

belt only!!! HAVENT' FELT THIS GOOD ON THE SQUAT IN AWHILE! Rumor has it that APT also has some HEAVY ass USAPL approved knee wraps..something the lifting world has never seen before.. check'em out!

APT Pro Gear - THE WRAP apt wrist wraps powerlifting
 
I'm bowing out of the ALN bench press program for now.. I had a bad liftoff today that really roughed me up. Guy basically lifted the bar up and dropped it over my face causing me to have to do what i could to save my ass and get out from under it. Which in turn royally worked over both my shoulders. Hurts to raise them both out infront of me and to the sides at the moment. I'm going to take a few to recovery and see how it feels.. and then get back into it as soon as I can. ALN's bench program is no joke one of the baddest ass bench specialist routines I've ever had the pleasure of using it and recommend anyone looking to become a bench beast give it a try as soon as it's available. Pisses me off.. but i'm learning to take time off when i think i need it versus fighting through it and possibly making things worse. Fucking sucks. I've got a meet in july I was hoping to bring home with me. There's still time. I'll keep everyone posted. Worst part.. I was seeing progress in everything and was halfway through it when this happened. This phoenix will rise from the ashes for sure..

especially after I get done pounding this maximus shake HAHA! No need for dessert.. i'll just drink my brownie batter thankyou! ;D
 
thewicked said:
I'm bowing out of the ALN bench press program for now.. I had a bad liftoff today that really roughed me up. Guy basically lifted the bar up and dropped it over my face causing me to have to do what i could to save my ass and get out from under it. Which in turn royally worked over both my shoulders. Hurts to raise them both out infront of me and to the sides at the moment. I'm going to take a few to recovery and see how it feels.. and then get back into it as soon as I can. ALN's bench program is no joke one of the baddest ass bench specialist routines I've ever had the pleasure of using it and recommend anyone looking to become a bench beast give it a try as soon as it's available. Pisses me off.. but i'm learning to take time off when i think i need it versus fighting through it and possibly making things worse. Fucking sucks. I've got a meet in july I was hoping to bring home with me. There's still time. I'll keep everyone posted. Worst part.. I was seeing progress in everything and was halfway through it when this happened. This phoenix will rise from the ashes for sure..

especially after I get done pounding this maximus shake HAHA! No need for dessert.. i'll just drink my brownie batter thankyou! ;D
Click to expand...


That sucks. What a dick that guy was. Oh....wait...were you on the guillotine machine?

;) Hope you recover fast, you should drop the bar on that guys face for jepordizing your chance of winning the meet.
 
goob said:
That sucks. What a dick that guy was. Oh....wait...were you on the guillotine machine?

;) Hope you recover fast, you should drop the bar on that guys face for jepordizing your chance of winning the meet.
Click to expand...

HAHAHA it definately crossed my mind. At least i didn't start throwing shit. :roflmao: He was apologizing profusely for it and I told him next time wait for me to call him out!

it was basically me laying down under it and him picking it up immediately wihtout me saying a damn thing.. :pissed::yell::mad:
 
Yeah, you gotta tell these fucktards ahead of time what your signal is to lift off. For me it's a head nod.
 
HAHA is there a reason why all of us that know what we want in training can't find a centralized location and avoid all this bullshit?! ;D

went for a lowerbody day since i've been balls to the wall restless all week.. shoulders are feeling okay. Been doing alot of stretching and rehab work to get them pain free in all movement.


rack pulls mid shin: beltless

135x10x1 warmup
315x5x1
500x5x1
585x5x1

callus went.. had to stop due to bloodying up the place >:(

good mornings: narrow stance and beltless

135x10x1
225x10x1
315x10x1
405x10x1

abductor work for 4 sets
seated leg curls for 4 sets

not bad for the first true lower body day in weeks... but this callus thing is killing my lifting. I might be using straps until it gets better. Decent light day.
 
Once those calluses recover and harden again, either get a file to shave them down, or get a razor blade and cut them off. I've done both, and have found the razor blade method more effective (but more dangerous) for the past few months and they no longer cause any major issues when pulling.
 
DLDave said:
Once those calluses recover and harden again, either get a file to shave them down, or get a razor blade and cut them off. I've done both, and have found the razor blade method more effective (but more dangerous) for the past few months and they no longer cause any major issues when pulling.
Click to expand...

I avoided it for the longest time but it looks inevitable. shaving them down with a razor shouldn't be that big of a problem as long as i'm careful.. it's worth the risk instead of forcefully removing them on a regular basis which seems to be the trend here.
 
Sorry to hear about your injury my Friend, makes me appreciate my w/o partner even more!!! Hope you have a FAST recovery and BEST wishes on the meet your talking about, KILLER #'s in here as usual!!!
 
ME upper body...weight 256lbs

shoulders felt solid in the warm up and for hte past few days so wanted to give myself something to look at..

ALOT OF PREHAB! rotator work, stretching, and light shoulder warmup for a good 15 minutes.

inclines *feet elevated to prevent ass up'dness! ;D


AM FINALLY TOUCHING MY CHEST WITH THESE! I spaced my hands out two fingers on my grip and that seemed to help...

barx20x1
135x10x1
225x6x1
315x2x1
365x1x1
375x1x1 grinder and that's all I had in me. Kinda disappointed but didn't want to push the shoulders hard or elevate my ass like I did last time.

close grip bench press

135x8x1
225x8x1
315x8x1

the narrower my grip the less shoulder ANYTHING I feel just like louie stated... it keeps my elbows tightly tucked and prevents any shoulder rotation. NExt time it'll be 4 sets up to 365.

bent over barbell rows

135x15x1
225x15x1
315x15x1

bodyweight pullups x7x1...which is more than I thought I'd ever do HAHA!

dumbell laterals

40x8x1
50x8x1
60x8x1 weak.. i hope it won't take me long to get back where i was.

rehab!
 
workouts are fast catching up..but i'm still babying everything.

lowerbody is waking up too..after my squat meltdown and subsequent torture training friday things are picking up down there as well.
 
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