POWERLIFTERS' CORNER !!! post your PRS, Goals, Techniques, Apparel, ETC !!!!

[EER]

You can do it that way, if you wish. Nothing wrong with it....I prefer to do some rear delt work if you are doing that much pressing.

 

[JDizzle]

You can do it that way, if you wish. Nothing wrong with it....I prefer to do some rear delt work if you are doing that much pressing.

Whay would you have in mind bro? See im trying to do an extra day of more isolated exercise that the program im running misses, one of those is rear delts.

 

[EER]

Face pulls with extrenal rotation...Google that and watch vid...light weight with cables. Pinkie up leaning rear flies...3x15....pec deck rear flies too for heavier weight. Aldo elbow out bent over DB rows with squeeze at the top are awesome. My favorite inverted rows.

 

[JDizzle]

Face pulls with extrenal rotation...Google that and watch vid...light weight with cables. Pinkie up leaning rear flies...3x15....pec deck rear flies too for heavier weight. Aldo elbow out bent over DB rows with squeeze at the top are awesome. My favorite inverted rows.

For sure bro. Ill check them out and implement them family. Thanjs again bro, ill log my progress as I go.

 

[EER]

No problem. The biggest issue most powerlifter have is shoulder injuries. Pulling in the opposite motion, cuff health and heavy chins should keep you gtg.

 

[EER]

Basically I've been told by top exercise phys guys is you should be able to do a dead hang chin equivalent to max bench press. So if your 1 rep max bench in 430, you should be able to do a chin with your body weight plus added weight to reach 430lbs.

 

[JDizzle]

Basically I've been told by top exercise phys guys is you should be able to do a dead hang chin equivalent to max bench press. So if your 1 rep max bench in 430, you should be able to do a chin with your body weight plus added weight to reach 430lbs.

For sure. Ill throw the belt on when I do the rear dealt/ forearm/ calve day ill throw those in at my max.

 

[gypsy469]

https://www.youtube.com/watch?v=mVOMnwIz2SI

this guy has always been one of my favorites. He has true grit. He reminds of the guy from the goonies with some of the faces he makes LOL. At one time he may have been the strongest man in the world, none the less, he was a bull !!

 

[bulldog333]

that's a pretty cool video!

 

[gypsy469]

https://www.youtube.com/watch?v=2_ixEjtpu5c

Bill still Impresses me, I watch him often for motivation. just a damn bad brawny strong mofo !!!!

I also like this song pretty badass

on another note, I did 315 on deadlift today for 20 reps and didn't have any problem, actually had some more left !!

 

[JackSteel]

What's a realistic goal for increasing squat max by 65lbs?


Need Venom?? I'll bite

 

[EER]

What's a realistic goal for increasing squat max by 65lbs?


Need Venom?? I'll bite ��

65lbs is a lot, but not for back squat.

Best way is to squat 2x/wk doing heavy singles at 93-95% of 1 rep max.
Program would be simple and look like this

Week 1 lift 1 (I assume 315 1 rep max)
Warmup 50, 60 75 and 85%
Reps 4 singles at 93-95%

Week 1 lift 2
Same warmup
Reps 5 singles at same weight as last session

Con't this till u hit 10 singles, then up weight by 5 to 10lbs and drop back to 4 singles and work back up to 10 singles....rinse and repeat.

Limit any extra leg work...do at most 1 pump set at end of session.

 

[EER]

Oh crap....warm up reps 10,8,6,4
when u up the weight after u get 10 singles up weight of warmups too.

 

[JackSteel]

65lbs is a lot, but not for back squat.

Best way is to squat 2x/wk doing heavy singles at 93-95% of 1 rep max.
Program would be simple and look like this

Week 1 lift 1 (I assume 315 1 rep max)
Warmup 50, 60 75 and 85%
Reps 4 singles at 93-95%

Week 1 lift 2
Same warmup
Reps 5 singles at same weight as last session

Con't this till u hit 10 singles, then up weight by 5 to 10lbs and drop back to 4 singles and work back up to 10 singles....rinse and repeat.

Limit any extra leg work...do at most 1 pump set at end of session.

Actually no. I'm not sure what it is but I did 315 for several sets of 2 today. Maybe 335? That was it last time I checked but it was a while ago. So really I'm probably going for 55lbs at most


Need Venom?? I'll bite

 

[JackSteel]

65lbs is a lot, but not for back squat.

Best way is to squat 2x/wk doing heavy singles at 93-95% of 1 rep max.
Program would be simple and look like this

Week 1 lift 1 (I assume 315 1 rep max)
Warmup 50, 60 75 and 85%
Reps 4 singles at 93-95%

Week 1 lift 2
Same warmup
Reps 5 singles at same weight as last session

Con't this till u hit 10 singles, then up weight by 5 to 10lbs and drop back to 4 singles and work back up to 10 singles....rinse and repeat.

Limit any extra leg work...do at most 1 pump set at end of session.

Thanks EER!! I'm gonna do this for the next several months if I have to.


Need Venom?? I'll bite

 

[EER]

Thanks EER!! I'm gonna do this for the next several months if I have to.


Need Venom?? I'll bite ��

It works bro. Singles will increase your 1 rep max faster than any other method....ask any major powerlifter. Just listen to your body, hold good form and eat like a mofo.

 

[gypsy469]

we did it like that EER, but we would just start about 90 percent of max output and do 2 reps for a few sets, then singles until we couldn't pull the weight or buckled under it. do this for about 12 days, then we would increase weight.

also did different "ranges" in the rack (different points in the range of motion in the squat. we could put more weight on this way, and it will actually make you stronger if you aren't moving the weight the full compound movement. we just called them partials back then. I dunno what they call it now?