T-Nation | Powerlifting

Eric Soto - All Time Raw...

Mon, 20 May 2013 17:40:00 GMT

http://supertraining.tv/...rd-nov-3-at-st/

5/3/1 bench

Mon, 20 May 2013 17:30:00 GMT

Ok here is the days i do my lifts.

M-squat
T-Bench
W-Off
T-Deads
F- Over head press.

What i was wondering is can i replace the overhead press main lift with another bench press variation on friday i was thinking of starting at about 135 and doing paused bench press on the chest like in a powerlifting comp for 5 sets of 5 and then adding 10 lbs a week then just continue my other over head press assistance work. So i would be doing my regualr bench day on tuesday then friday doing 5 sets of 5 of the paused benching. My bench is lagging behind and id really like to bring it up a little faster. Would this be a good or bad idea?

UN-Deadlift

Mon, 20 May 2013 15:46:00 GMT

Has anyone tried a deadlift with a rebound? For example start the deadlift with the bar on some uprights, much like a bench press. I figure more weight can be use, but the rebound (bounce) on the floor should be limited.

Has it already been tried and debunked?

Ab Work for Low Back Stability in Squat/DL

Mon, 20 May 2013 15:21:00 GMT

Sup guys I thought this would be a good place to post this question. I injured my lower back before from back squats and never took the advice of pushing ones stomach out to stabilize the low back cause I though it was crazy.

Anyways I tried it (without a belt) and lo and behold it keeps my chest up and allows me to keep the arch in my low back. So now I'm thinking of buying a belt for this reason.

Any specific ab work to get better at this?

Rate/Advice on Hang Clean

Mon, 20 May 2013 15:19:00 GMT

Hi,

Can any of you guys have a look at the clean and comment of what I need to do to improve it. I know it's from a tyre but I don't have a platform and might have needed to dumnp the weight. I've never had any kind of oly lift training (which may be obvious) so i'm sure there is heaps to work on.

Cheers

Squat and Dead Critiques

Mon, 20 May 2013 15:03:00 GMT

Vids should be right side up and clipped as soon as youtube takes the modifications I made.

Just anything you see as a weakness whether it be bar speed, muscular, or form or whatever.
Thanks in advance. I really appreciate having knowledgeable people on this site for this kind of thing.

Squat 405xmiss

deadlift 455

deadlift 515

Major Problem with My Main Lifts

Mon, 20 May 2013 05:46:00 GMT

Hey guys, this is my first attempt at making a thread on here, so be indulgent with my form (or lack of).

Here are my current PR and my stats, to get you started.

Age: 20
Height: 5'7
Weight: 160
BF%: around 13-14

Main lifts:
Bench: 245
Deadlift: 385
OHP: 155
Squat: ...225ish.

There it is, my major flaw has been revealed. Any suggestions besides DUDE GET DOWN AND SQUAT?
Any help would be appreciated. Feel free to bash me guys.

Non-Linear Periodization

Mon, 20 May 2013 04:33:00 GMT

I like this program/ http://www.T-Nation.com/...ze_and_strength

I was wondering how one would progress on this set up? There are no percentages in the article and no word on the "periodization"

I am used to 5/3/1, the texas method, and a linear 5x5 so I am used to set percentages and numbers. Anything like that for this program?

Thanks!

Brutal Lifting Compilation

Mon, 20 May 2013 01:50:00 GMT

I made another video. Hope you enjoy it.

Now go smash some PR's.

430 Raw Bench at 177lbs

Mon, 20 May 2013 01:48:00 GMT

Heading into my last couple weeks of training leading up to IPF Classic Worlds in Russia. Thought I'd share my newest bench PR as I prepare to take a run at the Junior World Record in the Bench Press.

My Road Back to Being Freakishly Strong

Sun, 19 May 2013 23:59:00 GMT

My name is Chris Ballance and I am a United States Marine that has been doing competitive powerlifting since 1999. In 2010 I competed in the 2010 100% RAW world powerlifting championships where I won first in the 165lb open division and best lightweight lifter; my wilks score was a 431 and my total was 1300.7lbs.

However, due to deployments to Afghanistan and some back/upper leg problems I had to postpone my lifting for awhile. I'm back now though and I just got selected for a program that transferred me to The Ohio State University to get my degree in athletic training which of course also means I will be getting freakishly strong again. I will be posting workouts, videos, diet plans, and results.

5/3//1 Assistance

Sun, 19 May 2013 22:53:00 GMT

Assistance-add 5 lbs upper 10 lbs lower.

Squat-leg extension 100x5x10-calves 95x5x10
Hyper extensions AMRAP 3 sets
Abs 2 excercises superset 3 sets each

Bench- bench presses flat and incline 70x3x10
Dips 1 chain Amrap+10lb plate 3 sets

Deadlift-
Tbar-145x3x10
Leg curls-100x3x10
Close grip pull down-100x3x10
Hyper extensions AMRAP 3 sets
Abs 2 sets super set

OHP-
Db press 50x3x10
Side laterals 80x3x10
Rear laterals 60x3xAMRAP
Shrugs 245x3x10
-----------------------------------------

How does all this look?
Would you change anything.

I hate good mornings so i do not do them. Also on squat day i drop down to 135 and do a set of 10 .

The Offical Raw Total Thread

Sun, 19 May 2013 20:00:00 GMT

I would like to know what the average TNation powerlifter totals. It can be a thread thst motivates people to push harder and encourage people on their progress.

Height: 6'2
Weight: 217
Bench:270
Squat:410
Deadlift:420
Total:1100

High bar and low bar

Sun, 19 May 2013 19:25:00 GMT

Im new on here so heres the thing i want to compete in powerlifting soon. I have previously tried low bar squats and my shoulders killed me i tried for 6 months i trained with a guy who did powerlifting and squats low bar 575 lbs raw and he told me to do shoulder mobility work which i did 3x a week it still not no help. Once i get up to about 225 still shoulder pain ive squatted 315 low bar and it felt like it ripping my shoulders out.

He assured my form was corrent and we even tried a few different positions. So i started squatting high bar which feels much more natural i can do 375x7 at body weight of 198 i have not maxed out on high bar. So to make this short would i be able to use the high bar squat in poeerlifting meets and how effective is it ? And is it legal to wear oly shoes in raw powerlifting?

Strict Overhead Press Your Bodyweight for 10 reps challenge

Sun, 19 May 2013 19:12:00 GMT

How many people can do this? been a goal of mine for awhile

I got close the other day and got 9 at 185lbs

Little slop in a few but it was a 2 rep pr and closer to the goal.

Anyone else want to race to it?

How to Order Sheiko Programs

Sun, 19 May 2013 15:31:00 GMT

Hey guys. What are some Sheiko program orderings that have given you the best results? I'm about to finish a run through of 37 and I want to do another prep cycle before I peak with 32. Should I go with 39, 40, 30, 31 or another run of 37?

Wendler's 5/3/1 Program - Part 5

Sun, 19 May 2013 09:51:00 GMT

Previous thread: http://tnation.T-Nation.com/..._program_part_4

Liv92 asked: "I just finished my first week (lol) of my first cycle using the Triumvirate. I was wondering on Bench press days I want to do Kroc Rows instead of regular DB rows... Should I still be using 5 sets cause kroc rows are a diff beast then regular DB rows. What do you guys think?"

I think Kroc once suggested that if you are not rowing the biggest dumbbell you have access to for high reps, then just keep trying to increase working with the heaviest you can for sets of 15. That said, what I personally do is a set of 5 db rows after each set of bench, working up in weight to a heavy 6th set for max reps. I haven't programmed it exactly like 5/3/1, but it parallels it in that I use a lighter weight for higher reps on the 5 week and so on. When I can do 20 with the heaviest dumbbell I'll have to figure out a different way to program it maybe.

Training Personal Records Part 3

Sun, 19 May 2013 04:07:00 GMT

Let's keep the PR's come'n.

Lifting with Fused Lumbar Spine?

Sat, 18 May 2013 21:52:00 GMT

Hi all.

2 weeks ago I fell from a roof and crushed the L3 vertebrae. It's been fused to the L2 and L4 with metal rods and I'm thinking about the future. Do people return to lifting with these kind of injuries? How long does it take? One doctor said I couldn't lift anything for 6 months but he was mostly surprised that I could move at all.

What can I reasonably expect?

Smolov Deadlift

Sun, 19 May 2013 11:04:00 GMT

I've read that some people on T Nation actually completed Somolov for deadlift and survived to tell about it.

I was running 5/3/1 for a while now and I was doing 10x10 as assistance work. BBB. Boring but brutal. LOL.

So I've decided to actually try Smolov for deadlift. I took a lot of my max in order to survive and not die. LOL.

I'm currently eating 3500 kcal per day. Any tips how to go about it?

Big vs small assistance exercises

Sun, 19 May 2013 06:13:00 GMT

Do you guys just pump on assistance work or do you go heavy for rep PRs?

Mainly, go heavy on the compound assistance stuff (GMs, rows, presses and shrugs)

and then just pump on curls, triceps and neck harness.

High Bar Form Check

Sun, 19 May 2013 01:31:00 GMT

I squat high bar any tips ?

ROM Progression Success Story

Sun, 19 May 2013 01:08:00 GMT

Hey all,

Thought I would share a 7 week cycle I just ran of ROM progression resulting in a 50lb gain on my 12rm on deadlifts. 2 months ago, I pulled 445 for 12 reps off the floor, seen here

Right around that time I ended up injuring my hamstring, and had to start using partials instead of full ROM movements. I decided to use a trick that had worked for me in the past of using rubber patio pavers to do some ROM progression.

http://www.amazon.com/...017&sr=8-15

Found in most local hardware stores.

I stacked 7 per side under the plates at first, pulled once a week for one set of 12, and each week I would remove one paver. I took video of weeks 2-7, to include the end result of pulling 495 for 11 and a half reps (lost the final one due to falling forward)

Overall, it was a success, and I thought I'd share it with some folks looking for a different approach to train. It's definitely not revolutionary, but Paul Anderson and Bob Peoples are still awesome.

Question about Strength

Sat, 18 May 2013 23:34:00 GMT

Is there a difference by developing strength with a bodyweight of 140 pounds comparing to lets say 250 pounds? ,does the strength increase faster on 250 pounds? or its relative the same (i mean ,the only difference is that your pounds help you get stronger but only becuz of your bodyweight not the strength coming from your muscle fibers)

So what do you think ?

Why Would You Want to Use Gear?

Sat, 18 May 2013 03:31:00 GMT

Explain to me why you would ever want to lift any way other than raw? I know that this thread will be pretty ugly. But maybe someone will give a good answer and help me understand.

A few weeks ago I was ready to hit a new Pr. When I did it, guy filming it for me said "that's a good lift". I watched the video. I wasn't convinced. I thought that it might be a little high, but I really couldn't tell. I got home, put it on my computer, paused at the lowest point. It was a inch high. I was aggravated. I tried to tell myself, eh, close enough. But it didn't work at all. When I woke up, before I even got out of bed, I was aggravated about my lift. Went back to the gym, did the lift again, hit parallel. There was no satisfaction in the lift when it was high, no sense of accomplishment, because it wasn't correct.

I kind of apply the same thought process to a geared lift. You can get really strong raw. And that is a great thing. Why would you want to wear gear? Why not just train and do the same weight raw? If you can't lift the weight, then you don't need to be lifting the weight.

5/3/1 Once Per Week

Sat, 18 May 2013 00:09:00 GMT

Hi all,

I have done a lot of search prior opening this thread, since plenty has been written and discussed regarding 531.
I didn't find any other place where to post that seemed pertinent, so excuse me if I am repeating something that has already been written.

It might be possible that due to work/family I will be able to hit the gym only once a week.
In that day I would be able even to spend a lot of time there.. say even 3-4 hours if necessary..

I was thinking that 531 would be a good program in this situation.

Wendler recommends splitting it like that:
week1
531 squat
531 bench
week2
531 deadlift
531 press

I was thinking what if I did something like that:
All in one workout:
531 squat
531 bench
531 deadlift
531 press

workout would be very long and heavy, but I still would have a week to recover from one workout to another, since there I would have 6days of rest from one to another..

Has anyone tried something like that?
Any advice/idea?

Thanks in advance for inputs/opinions

What Next?

Fri, 17 May 2013 23:00:00 GMT

I'm currently de-loading after two cycles of sheiko (29, 30) and while I have seen great results with it and would love to continue with it, I have football camp starting in 3 weeks and won't be able to keep up that volume after 4 hours of football including a 45 minute lift. Last summer I did a simple push/pull/legs routine which worked ok where I would work up to a 5x3 and bench, squat, DL, and OHP.

Any thoughts on what I can run for the next 3 months? Current thoughts are west side or cube method although I'm not sure about the volume with the cube method. To my understanding you can pretty much program the volume with west side to whatever you want?

Not 5/3/1 I've run that before and only saw gains in the OHP after 4 months. I'd appreciate any advice.

Huge Thanks to Dayoff

Fri, 17 May 2013 21:56:00 GMT

I thought that I would make a new post for this. Dayoff, man thanks a ton for that training log.
Today I tried to break the 16 year old world record bench at 330 pounds. I skipped 330 and went for 335 to break the record, just bearly missed it. But if it wasn't for Dayoff's programm i would not have come even close. Again thanks a TON man, I plan on trying again on monday see if it is any different, but I doubt it.

EFS Spider Bar

Fri, 17 May 2013 19:56:00 GMT

Do any of you T- Nation folks have a Spider bar or use one regularly or on occasion? If so, what kind of weights are you using relative to a straight bar?

I have this bar and the weight used is significantly less that a straight bar. I understand its probably totally normal to be less but fk, it's embarrassing. lol I chalk it up to glaring weaknesses in my hips and glutes as best I can tell. What's y'alls experiences with this bar?

The Semi-Sumo

Fri, 17 May 2013 19:17:00 GMT

Greetings gents.

My entire lifting career (which spans about 4 years), I've been a conventional deadlifter. Hated sumo from the start. It felt slow, and my hip mobility was terrible for it... queue the violin.

I've recently gotten back to lifting, after a 4 year break (so 8 years since i lifted my first barbell, wow time really flies) and went straight back (no pun intended) into deadlifting conventional. I'm pretty tall with fairly long legs, and it's always been a problem for me to sit back with my hips and get leg drive. Instead I'd shoot up my hip and let my back do the work, since I was much stronger this way. Having a mild form of lordosis, conventional hasn't always been a pleasant experience.

Last session a friend suggested that I tried the semi-sumo (for the first time). As the name would suggest, it's sort of a hybrid between the two, a sumo with a narrower stance.

His reasoning was that it should allow me the best of both worlds. First, I'd have less angle on my back compared to the conventional, but at an angle where the back would still contribute significantly - and the narrow stance should put my hips in a position where they felt strong without having to shoot them up.

I was surprised to find out that he was right. Did 3 reps of 350 pounds, and on the conventional they were pretty hard. Worked my way up to 3 reps og 350 pounds on the semi-sumo and not only did I experience no pain, but I felt like I had both good leg drive and lower back activation. They felt lighter, and that was my first time doing them..

It could just be that my lower back was tired from all the squatting, which I've been doing a lot of lately. But that doesn't really make sense to me, since I do olympic high bar squats. If anything, those would probably tire out the posterior chain before the lower back.

What do you guys make of it? I'm going back to the deadlift next wednesday to play around with it again, and see if it still feels stronger than the conventional. If it does, I'm sticking to it.

What is the Best Posterior Chain Exercise?

Fri, 17 May 2013 01:54:00 GMT

What is the best posterior chain exercise? Good mornings, glute-hams, Romanian deadlifts, or something different?

Max Bench Press Form Check

Thu, 16 May 2013 15:51:00 GMT

Would appreciate any suggestions on form at 275 lbs because I have been stuck at this weight for nearly 5 months now. My squat and deadlift have improved slightly but it's my bench that just won't friggin go up.

Do you guys think my back is hyperextended enough? Does my scapula look retracted enough? Do you think my elbows are tucked in close and how does my grip width look?

I've never touched gear as of yet but I am hoping to max out my strength before starting.

I have anavar currently but I'm not stupid to do an oral only cycle. I'm waiting to get some test and PCT drugs and that will take a couple of months so there is time to improve naturally I think.

Smolov Experience Thread For All

Thu, 16 May 2013 14:04:00 GMT

There are at least 5 people on here (Invictica, undesired08, xzerasx, Evolv and myself) who are currently doing or have just recently completed one of the Smolov cycles. Others like stallion have done it at least once in the past, and many more are contemplating doing it.

I thought it would be nice to have a thread where anyone interested can look up information rather than asking folks questions they've answered a dozen times like I did.

Here is what I am thinking and please feel free to chime in.

At least 3 necessary data fields, and an optional "Synopsis"

1. Cycle: [Base Meso OR Intense]
2. Status: [Completed OR Uncompleted]
3. Gain: [kg/lb increase in Squat, please include before and after #s]

4. Synopsis(optional):[Anything is fair game here as long as it is relevant to your smolov experience. Front or Back Squat...how you couldn't stop eating...how much weight you gained...how tough it was...rest duration during sets...toughest day of the week...what helped the most...how ladies started checking out your bigger wheels....WHATEVER]

If you kept a detailed log online, the synopsis is also where to put the link. Just tell us the relevant pages.

I know some of you(Invictica, stallion) just gave some information as recently as a few hours ago, but please bear with me and let's put it all together in one place.

Thanks!

Nike Romaleos 2

Thu, 16 May 2013 09:07:00 GMT

Hello all im contemplating on getting these shoes for my high bar squats recently i have been putting 5 lb plates under my heels and ive broken old prs like nothing these shoes have an effective heel height of .75 inch do you think they would be worth getting. With the 5 lb plates under my heels i can go lower drive up easier and stay more upright so im assuming these shoes would replace the plates and help me progress what do you think?

Help with Routine/Focus

Wed, 15 May 2013 21:44:00 GMT

Hey guys. I am struggling with a few things right now. Would some of you guys mind looking at my log and telling me where I can improve? I have set goals that I want to achieve, and I don't know where to go from here. I know that everyone hits a plateau at some point in time or another, but I am starting to get frustrated to the point where I lose my focus mid way through the workout.

My mind just blanks and I lose track of what I'm doing. I am afraid to change things, and have just been continually adding volume (More is better right?) but my lifts have been getting longer, and longer, and beating me up more, and more. I am a huge fan of 5/3/1, and would like to continue to run that in some way. I don't use any gear (belt/wraps/chalk/etc).

Goals
Press - 185 and 10 @ 135
Bench - 315 and 10 @ 225
Squat - 400 and 10 @ 315
Deadlift - 495 and 10 @ 365
Kroc Row - 110 for 25 reps
Pull ups - 15+ with strict form

All a a body weight of at or below 200 lbs.

Here's my log (current lifts are here):

http://tnation.T-Nation.com/...85&pageNo=1

I've been lifting as consistently as I can for just over a year. I would really like to cut my workouts down to around an hour, and still get stronger. I know some of you guys are strong as hell, and advice or experience that you can offer will be greatly appreciated.

Lifting Commentary Vids 1746 Raw Total @195

Wed, 15 May 2013 16:29:00 GMT

I've been keeping a log here for a while and recently started doing workout commentaries to try to share my lifting thoughts with others. I had someone ask why I didn't post in the main powerlifting area more often so I figured I'd start.

Feel free to take what you can from these vids and if you don't want to then don't =) simple enough! I'm currently running a very modified sheiko CMS program

Cube Method Success/Fails

Wed, 15 May 2013 15:02:00 GMT

For the most part I do all of my own programming but I recently read the Cube Method and was thinking of giving it a go since I have a while before my next meet. Just lookin to get some feedback from people who have done it

531 Progress

Wed, 15 May 2013 09:34:00 GMT

Garth and I have both started 531 at the same time...he went through the first cycle easily, though I couldnt cause I went on holidays.

Here is a highlight video of his 3rd week on the first cycle.

Here is me doing squats on the first week.

If you search in the channel page you will find more videos..

5/3/1 While Cutting

Wed, 15 May 2013 07:23:00 GMT

Hey I'm starting cutting these days and I'm pretty sure 5/3/1 is the way to go for me. Do you guys have any recommended variations for the assistance work?

Help with Squat Mobilty

Wed, 15 May 2013 00:54:00 GMT

I have problems with getting the bar into position with the back squat due to tight shoulders/lack of mobility. Any specific suggestions on how to stretch/cure this problem? I have been trying several different methods, but I don't know if they are the most effective...

thanks