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  1. #1
    Coming Up The Ranks Bodybygamma's Avatar
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    Lightbulb Strength Training Questions ???

    I noticed there isn't much traffic in this section of the forum. My name is Tony, and I offer some background information on myself.

    I have competed in 8 NAS sanctioned Strongman Contests, & 3 sanctioned Power-lifting contests within the last 3 years. I am 21years old now, started competing at 19. Currently have a 1435lbs Raw Amateur Total in the Ipa power lifting federation,in the Juniors 242lbs class, and currently hold their world record in the squat with a 525lbs lift,(just a belt, no knee wraps), my official bench is 330,(with a pause/press & rack command) 340 touch & go, & official deadlift is 580lbs,I pulled 600+ in the gym several times.

    My best strict press is 240lbs, my best overhead push press is a 275lbs axle, 285lbs barbell, 271lbs 12inch log for 2reps, & a 270-280lbs Yoke. My best front squat is 345lbs for 2reps (a work in progress), and best stone load is a 330lbs stone to 48 inch platform for 2reps.

    I am not the strongest out there, but as far as being steroid free, dedicated, knowledgeable (trained, competed & met, some of the best amateur's in both power-lifting & strongman as well as some of the pros) & experienced for my age, I offer any gems of wisdom passed on to me.

    I constantly am trying to educate myself and better my training be it attending seminars, training with stronger guys, training with more technical guys, reading articles, watching youtube videos, and how to videos(westside secrets, supertraining series, Ed Coan's The Squat, Bench Press & Deadlift,Parasi speed school) along with reading ebooks on strength training such as : westside barbell book of methods, starting strength, wendler's 5/3/1, as well as other training methodologies.

    While I am strongly in favor of many different philosophy's and training mantras, I am more so a firm believer in being a practitioner. Anyways, if any one has any questions, comments, concerns please feel free to post them here.

    I don't see myself as a "know it all", a "troll" or a "Smart-a$$",just a fellow lifter in the pursuit of strength & power.

    Also here is a link to my youtube channel: http://www.youtube.com/bodybygamma

  2. #2
    Coming Up The Ranks Bodybygamma's Avatar
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  3. #3
    Seasoned M&S Veteran Spartigus's Avatar
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    Thats a very impressive career so far!!

    I too would love to have a larger strength section, and maybe even a section on the Oly lifts. Have you had any experience with them?
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

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    Seasoned M&S Veteran Spartigus's Avatar
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    I am struggling to progress on my bench and overhead press, any pointers? I have read starting strength many times, I just cant progress really. My log is on "the other website" which has more details. But I'm on one of Bill Starr's 5x5
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  5. #5
    Coming Up The Ranks Bodybygamma's Avatar
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    Default The Bench Press: Tips & Tricks

    Quote Originally Posted by Spartigus View Post
    Thats a very impressive career so far!!

    I too would love to have a larger strength section, and maybe even a section on the Oly lifts. Have you had any experience with them?
    I am familiar with them & there key principles of dynamic strength & explosive power. I am getting a lot better on my power clean, my muscle snatch & dumbbell snatch is decent but I am in no way a specialist in those movements. I am pretty inept at the continental clean though, in which the bar is cleaned to the stomach then the chest.

    Quote Originally Posted by Spartigus View Post
    I am struggling to progress on my bench and overhead press, any pointers? I have read starting strength many times, I just cant progress really. My log is on "the other website" which has more details. But I'm on one of Bill Starr's 5x5
    For Bench Press the key tips I can give you is make sure your holding your breath on the un-rack & throughout the descent of the lift. Squeeze the bar as right as possible & act as if you were going to rip the bar apart. Even if you are against arching your back on the lift you should still make sure your feet are strongly planted into the ground, pressing down on your heels, being sure to keep the glutes squeezed, your hips high, your shoulder blades pulled together, back locked into the bench. I will post a few links to helpful videos on technique.:

    Dave tate has many bench press videos, & they are all good :

    http://www.youtube.com/watch?v=Dh3t6T-nqP0

    http://www.youtube.com/watch?v=krvj3HgYlVc

    Some others:

    http://www.youtube.com/watch?v=3KoGvyAElp4

    http://www.youtube.com/watch?v=xTAYAl4g7HE

  6. #6
    Coming Up The Ranks Bodybygamma's Avatar
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    Default Applicable overall, my personal preference tips & tricks

    *One of the biggest tricks for me is strong triceps stimulation. I have found that doing narrow grip bench press (not so close that your hands can touch typically about 8inches to a foot distance from each other) is great for triceps strength, possibly adding them in for 2-3sets after regular bench with around 70-75% of your working flat bench weight may help.

    Also heavy singles, doubles, triples IMO must be done before a one rep max period, & this goes for any lift, its easier to let form break & grind out reps then it is on that one big push, so I believe in preparing the body and stimulating the central nervous system to peak leading up to a big lift. 5x5 is great for building basic strength, but its not really geared towards peaking for that one big lift, as must as just gradual progression with reps strength gains the primary focus.

    Also speed, fast twitch fibers, are stronger then slow static ones. Speed work should be done with no more then 70%, typically safe to go around 50%, for no more then 12sets of 3 reps.

  7. #7
    The Thrilla from Phila!! bigtim27's Avatar
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    Nice thread Tony!
    Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis

    Current supps: AA EFX K-Otic,Scivation Xtends,Scivation Whey,Scivation Sesamin, Scivation EFA,Udo's choice blend 3-6-9,optimen

  8. #8
    NOT ripped, NOT concerned LtL's Avatar
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    Tony is a legend! Great to see you here big man!

    My question for you: As a RAW lifter I have just started to experiment with a Westside split and using lots of bands. I know you do a lot of band work, do you see a lot of carryover? Which exercises have you found best?

    LtL

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    Coming Up The Ranks Bodybygamma's Avatar
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    Default Overhead Press Tips & Tricks

    For Strict Pressing: I find it important to do lots of Db overhead variation pressing, Arnold presses, neutral grip, wide grip, in the 5-12 rep range to build stability. Also full range of motion should be used to insure the rotator cuff & other small ligaments muscles are strengthened as well. Also being able to rest the bar on ones shoulders/chest and utilize the back in stability are major factors. Foot stance should be similar to a narrow-medium squat stance, head should be slightly tilted back and looking up on initial press, once bar clears the forehead,head should be stuck through the bar for a stronger lock out.

    For Push Pressing: Same principles, only instead of relying on back & shoulder drive, your rely more on calves,quads, hip drive & triceps strength to essentially catch the barbell after throwing it off your chest. Keeping elbows very high up, & learning to utilize explosive movements is very helpful to the overhead press.

    Wendler has a good article on overhead pressing:

    http://articles.elitefts.com/article...eeks-oh-press/

    http://www.youtube.com/watch?v=gTu8QWrLtUM

  10. #10
    Coming Up The Ranks Bodybygamma's Avatar
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    Default

    Quote Originally Posted by LtL View Post
    Tony is a legend! Great to see you here big man!

    My question for you: As a RAW lifter I have just started to experiment with a Westside split and using lots of bands. I know you do a lot of band work, do you see a lot of carryover? Which exercises have you found best?

    LtL
    Thanks Ltl, I think right now I am more so a Myth, aspiring to one day being a legend lol.

    I see an enormous carry over in my overall speed & acceleration. My big lifts, do not take nearly as much energy or cause as much exhaustion as it used to when it took me 3times as long to perform the lift. The effectiveness comes with the explosive efficiency directed in ballistic bursts. I definitely noticed an overall strength increase as well.

    Leading up to my last meet, I did a primarily westside influenced split & peaked with great results, considering how much bodyweight I had lost in a 3 month period(10-15+lbs range),& still managed to tack on 30lbs to my squat,maintain my bench & almost hit a 20lbs pr,got greedy or else would have hit at least a 5-10pr,& had I not been exhausted from a long trip, and longer meet with 76lifters not dead lifting until 8pm while the competition started at 10am,)I am more then sure I would have hit more then a 10lbs meet pr. Overall total pr was 50lbs.

    My favorite exercises for speed with bands were :

    Quaded Monster Minis on the jump strech platform, & reverse heavy bands for Deadlifts. One overloads the start phase, requiring intense acceleration & commitment at all times of the pull & the other, requires vigilance & outright determination to finish the lift once the weight breaks the knees, mimicking the effect if rack pulls in a sense but without breaking ones regular deadlift form.

    For bench press, I liked the "bamboo" or "chaos" bench, were your tie weights/kettlebells to the bands & leave them hanging off the sides, these are great for stability. I also used double mini bands on the jumpstrech under the bench press which not only worked stability, but gives you the incentive to finish the lift fast or be stapled under the weight.

    For Squats I liked reverse monster mini & light bands since it gave just a little assistance at the bottom getting rid of the fear of descending fast or hitting depth with heavy weight. I also enjoyed switch bars & bands each week, squatting from the monolift on to boxes that started at 18inches & eventually worked down to 14inches, which allows the benefit of squatting 2x a week without being burnt out.

  11. #11
    NOT ripped, NOT concerned LtL's Avatar
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    Quote Originally Posted by Bodybygamma View Post
    Thanks Ltl, I think right now I am more so a Myth, aspiring to one day being a legend lol.

    I see an enormous carry over in my overall speed & acceleration. My big lifts, do not take nearly as much energy or cause as much exhaustion as it used to when it took me 3times as long to perform the lift. The effectiveness comes with the explosive efficiency directed in ballistic bursts. I definitely noticed an overall strength increase as well.

    Leading up to my last meet, I did a primarily westside influenced split & peaked with great results, considering how much bodyweight I had lost in a 3 month period(10-15+lbs range),& still managed to tack on 30lbs to my squat,maintain my bench & almost hit a 20lbs pr,got greedy or else would have hit at least a 5-10pr,& had I not been exhausted from a long trip, and longer meet with 76lifters not dead lifting until 8pm while the competition started at 10am,)I am more then sure I would have hit more then a 10lbs meet pr. Overall total pr was 50lbs.

    My favorite exercises for speed with bands were :

    Quaded Monster Minis on the jump strech platform, & reverse heavy bands for Deadlifts. One overloads the start phase, requiring intense acceleration & commitment at all times of the pull & the other, requires vigilance & outright determination to finish the lift once the weight breaks the knees, mimicking the effect if rack pulls in a sense but without breaking ones regular deadlift form.

    For bench press, I liked the "bamboo" or "chaos" bench, were your tie weights/kettlebells to the bands & leave them hanging off the sides, these are great for stability. I also used double mini bands on the jumpstrech under the bench press which not only worked stability, but gives you the incentive to finish the lift fast or be stapled under the weight.

    For Squats I liked reverse monster mini & light bands since it gave just a little assistance at the bottom getting rid of the fear of descending fast or hitting depth with heavy weight. I also enjoyed switch bars & bands each week, squatting from the monolift on to boxes that started at 18inches & eventually worked down to 14inches, which allows the benefit of squatting 2x a week without being burnt out.
    Legend thanks mate.

    I will give the chaos bench a go tonight if I can. Might have to tie some dumbells on though as my gym doesn't have kettlebells.

    Deadlifts sounds similar to my plan for speed but for ME I'm doing block pulls and not pulling anything heavy off the floor for this cycle.

    For squats I NEED to get a box to squat onto. My gym is great but is a little underequipped in this area. No variety in bars and no boxes I'm sure I can improvise something.

    I also agree with you about committing with bands. Nothing like going down into a squat and knowing you have to come up fast and hard or you're not coming up

    Louie Simmons was quoted as saying something like there are two types of lifters, power who use brute force to get through sticking points and speed who just accelerate through them. I am definitely a speed lifter and am trying to capitalise on this.

    LtL

  12. #12
    SFHW = Win Aurik's Avatar
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    Gamma,

    Here's a question for you. I'm also just starting a westside-type routine. What types of assistance exercises would you recommend for a RAW lifter on the bench press, especially if I am having trouble getting it off my chest?
    Go freakin' heavy or go freakin' home!
    Power Level: 111,166 (Jarhead Certified)
    "* One of the best things I ever learned in football (and this was a big turning point for me in college) was to never be afraid to fail. This paralysis keeps too many people from trying - keeps people from doing their first meet, submitting their first article, or asking out the girl you've had a crush on for 2 years." -- Jim Wendler

  13. #13
    M&S Senior Member hallgod33's Avatar
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    Hey, this is a question I've wondered about a lot. How bad/good is it to have a squat that is really close to the deadlift? Is this setting myself up for lower back injuries when squatting really heavy weight, or should I be fine?

    Also, you're a beast. I will frequent this thread.
    Bench- 210
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  14. #14
    Coming Up The Ranks Bodybygamma's Avatar
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    Quote Originally Posted by Aurik View Post
    Gamma,

    Here's a question for you. I'm also just starting a westside-type routine. What types of assistance exercises would you recommend for a RAW lifter on the bench press, especially if I am having trouble getting it off my chest?
    Well the first think I would say is if you are properly using your lats,arch,elbow tuck & the basic essentials of the power-lifting bench press and its not a form issue then a few things to work on is:
    Pause benching, I found this helps a lot in developing bottom power
    Bench Press off pins Also helps bottom end strength
    Bench Press VS BandsHelps develop speed/acceleration.
    Decline Bench Press&4inch Cambered Bar Bench Press Both these movements help the hit the chest a little more.
    Db FliesI recently just started doing these,and properly like a body builder and feel these will make a big difference since I have a weak chest.

  15. #15
    Coming Up The Ranks Bodybygamma's Avatar
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    Quote Originally Posted by hallgod33 View Post
    Hey, this is a question I've wondered about a lot. How bad/good is it to have a squat that is really close to the deadlift? Is this setting myself up for lower back injuries when squatting really heavy weight, or should I be fine? Also, you're a beast. I will frequent this thread.
    It is bad in the long run only because as you mentioned you are more likely to have overloaded the exact same muscles & mainly because its harder to max out on both if they both are similar.

    For a long time my Squats were that of a Deadlifter, pretty narrow, more bent over back, looked just like a deadlift & my lower back & even upper back was more tired then my newer more medium-wide stance in which my squat is becoming closer to a sumo deadlift.

    Essentially it won't really hurt you unless you max out with both at the same time too too often without allowing for proper recovery although I haven't had many trouble with this, but it does limit your potential, & you will see a bit of a trade off.

    Food for thought: is Ed Coan used to train his conventional deadlift a little heavier then his Sumo deadlift in training but often pulled sumo since it put less strain on his back which was smoked from squats. Also Max Misch, aka the diesel weasel has a deadlifters squat & deadlift, one tip I see which works well for him as well as it did for me, is invest in a pair of olympic shoes if your going to be a narrow/medium squatter.

    Hope I was of some help.

  16. #16
    NOT ripped, NOT concerned LtL's Avatar
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    I am a medium stance squatter and have recently invested in squat shoes: they're great. Feels like you're nailed to the floor once you've walked the bar out. Very stable

    Tony - I know you recommended block pulls to help my deadlift but I have noticed you also switch between conventional and sumo stance pulls in training. How has that helped? I am doing the same on my current training cycle.

    LtL

  17. #17
    Seasoned M&S Veteran StewieB's Avatar
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    This is a great thread - subbed. Already picked up some great advice and sure I'll be in here looking for more very soon.
    Then: 58kg | 128lbs Now: 75kg | 165lbs
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  18. #18
    M&S Senior Member hallgod33's Avatar
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    Quote Originally Posted by Bodybygamma View Post
    It is bad in the long run only because as you mentioned you are more likely to have overloaded the exact same muscles & mainly because its harder to max out on both if they both are similar.

    For a long time my Squats were that of a Deadlifter, pretty narrow, more bent over back, looked just like a deadlift & my lower back & even upper back was more tired then my newer more medium-wide stance in which my squat is becoming closer to a sumo deadlift.

    Essentially it won't really hurt you unless you max out with both at the same time too too often without allowing for proper recovery although I haven't had many trouble with this, but it does limit your potential, & you will see a bit of a trade off.

    Food for thought: is Ed Coan used to train his conventional deadlift a little heavier then his Sumo deadlift in training but often pulled sumo since it put less strain on his back which was smoked from squats. Also Max Misch, aka the diesel weasel has a deadlifters squat & deadlift, one tip I see which works well for him as well as it did for me, is invest in a pair of olympic shoes if your going to be a narrow/medium squatter.

    Hope I was of some help.
    That helps quite a bit. What I gathered was I should be fine unless I train the deadlift and the squat in close proximity to each other. On my current routine, this isn't a problem concerning max efforts.

    And is barefoot fine for squatting? It's worked for me so far.
    Bench- 210
    Squat- 335
    Deadlift- 405
    Total- 950
    Weight- 150

  19. #19
    Coming Up The Ranks Bodybygamma's Avatar
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    Quote Originally Posted by LtL View Post
    I am a medium stance squatter and have recently invested in squat shoes: they're great. Feels like you're nailed to the floor once you've walked the bar out. Very stable

    Tony - I know you recommended block pulls to help my deadlift but I have noticed you also switch between conventional and sumo stance pulls in training. How has that helped? I am doing the same on my current training cycle.

    LtL
    I do the sumo's more so for my squat assistance since it helps me force my knees out more(strengths inner quads & groin area) & I want to be a wider squatter to preserve my back for deadlifts.

    In your case doing conventional deadlifts will only be beneficial since it will strengthen your upper back & hips even more so & since the bar range of motion is longer when you go back to pulling sumo it should feel easier.

  20. #20
    Coming Up The Ranks Bodybygamma's Avatar
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    Quote Originally Posted by hallgod33 View Post
    That helps quite a bit. What I gathered was I should be fine unless I train the deadlift and the squat in close proximity to each other. On my current routine, this isn't a problem concerning max efforts.

    And is barefoot fine for squatting? It's worked for me so far.
    As long as you don't feel any ankle pain or your feet slipping or anything like that I don't see a problem with it.

    Narrow Stance Squatting is a good assistance to conventional deadlifts as Sumo Deadlifts IMO are good assistance to wide stance squats. Do what feels best in terms of personal preference, but when the time comes when it becomes an issue you already know the alternative route.

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    Coming Up The Ranks Bodybygamma's Avatar
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    Coming Up The Ranks Bodybygamma's Avatar
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    Just realized there was a Strength Training Sub Forum, I got confused & thought this was it. If the mods could move this thread it prob would be more appropriate.

    http://www.muscleandstrength.com/for...ning-workouts/

    Thanks.

 

 

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