The Weightlifters Thread

#5,751
#5,751
Vol8188 said:
Anyone else love using a hexbar for dead lifts? It just feels more balanced than having to use an over/under grip.
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I primarily used the hex bar when I was in college at UTM. It allows for adding more weight than usual, but my grip went to ****. It definitely could be implemented into a program without sacrificing grip strength. I simply just went about it the wrong way
 
#5,752
#5,752
Question for you meatheads: I'd like to add some eccentric lifting to my program. Would it be better to perform say one or two negative-emphasis exercises (with 3-4 sets) in each workout, or better to include all-eccentric days or weeks?
 
#5,754
#5,754
I would certainly focus on the eccentric phase during each set if you are concerned with hypertrophy. Emphasizing it on a number of sets for each workout would be ideal, IMO.
 
#5,755
#5,755
have my next 2 meets entered...Sept in Myrtle Beach and Nov in Gatlinburg...can't wait.

Also, the World Record for Bench Press Raw Drug Tested is 584lbs in the 308lb weight division. I am right now at 490 in a meet and 525 in the gym...I am going to break this within the next 2 years.
 
#5,757
#5,757
BigOrangeCrush32 said:
have my next 2 meets entered...Sept in Myrtle Beach and Nov in Gatlinburg...can't wait.

Also, the World Record for Bench Press Raw Drug Tested is 584lbs in the 308lb weight division. I am right now at 490 in a meet and 525 in the gym...I am going to break this within the next 2 years.
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My chest is sore just from imagining this. You're a freak Crush!
 
#5,758
#5,758
BigOrangeCrush32 said:
have my next 2 meets entered...Sept in Myrtle Beach and Nov in Gatlinburg...can't wait.

Also, the World Record for Bench Press Raw Drug Tested is 584lbs in the 308lb weight division. I am right now at 490 in a meet and 525 in the gym...I am going to break this within the next 2 years.
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That is impressive. I think you should mentor me. I'm wanting to compete at 181, and my max is around 365 right now. Current weight, 194.
 
#5,759
#5,759
bamacheats said:
My chest is sore just from imagining this. You're a freak Crush!
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thanks, but I have a big belly...it helps :)

Vol8188 said:
That is impressive. I think you should mentor me. I'm wanting to compete at 181, and my max is around 365 right now. Current weight, 194.
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At that weight, your max is really good. If you could get to over 400lbs then it would be elite.

What is your bench style? are your elbows IN or FLARED like a bodybuilder? Do you have an Arch?
 
#5,760
#5,760
BigOrangeCrush32 said:
thanks, but I have a big belly...it helps :)



At that weight, your max is really good. If you could get to over 400lbs then it would be elite.

What is your bench style? are your elbows IN or FLARED like a bodybuilder? Do you have an Arch?
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I've changed my technique recently and have been tucking my elbow, but I'm not 100% comfortable that way yet. I've also widened my grip for a thumbs length from the inside of the groves. I now place my ring finger on the smooth spots.

I do have a small arch in my back.
 
#5,761
#5,761
Vol8188 said:
I've changed my technique recently and have been tucking my elbow, but I'm not 100% comfortable that way yet. I've also widened my grip for a thumbs length from the inside of the groves. I now place my ring finger on the smooth spots.

I do have a small arch in my back.
Click to expand...

The elbow tuck was the hardest thing for me, but all of a sudden it became natural and my strength exploded...make sure your elbow stays tucked on the way up...that is when the pec tears start.

your grip is taking a little away from your triceps and back...make sure you do boards to help train the tri's with that wide grip...It helps in the fact that you have less distance to push but it also puts a lot more pressure on your pecs, so KEEP THOSE ELBOWS TUCKED.


One of the biggest things is to use different size bars and use chains and bands with each of them along with some board work.
 
#5,763
#5,763
I'm trying this westside stuff. Today I did my lower body day trying to find my 1-3 rep max for deadlift:

Hexbar Deadlift: 145x3, 235x3, 325x3, 375x1 (no laughing, I haven't done deadlifts in years)

Seated cable row: 3x8
Hamstring curls: 3x10
wrist curls: 3x12

My understanding is that I do my main lift following by my supporting lift (back, hamstring, and grip) to work on weaknesses. Tomorrow I will do bench press to find my 1-3 rep max, and then I will do shoulder and tricep work as my support lifts.

Then Friday I'll do my explosive lower body day were I take a percentage of my 375 deadlift max and do 2-3 reps explosively for like ten reps (I need to read back over that part to find the exact percentage, reps, and sets to use). I'll follow that up support lifts and then do the same thing for bench press on Saturday.

Then next week I'll do box squats and incline bench press. Then I'll move to reg deadlifts and decline bench. Then I'll do front squats and decline bench press. And eventually add some chain and band work as well.

Does this sound about right?
 
#5,764
#5,764
Vol8188 said:
I'm trying this westside stuff. Today I did my lower body day trying to find my 1-3 rep max for deadlift:

Hexbar Deadlift: 145x3, 235x3, 325x3, 375x1 (no laughing, I haven't done deadlifts in years)

Seated cable row: 3x8
Hamstring curls: 3x10
wrist curls: 3x12

My understanding is that I do my main lift following by my supporting lift (back, hamstring, and grip) to work on weaknesses. Tomorrow I will do bench press to find my 1-3 rep max, and then I will do shoulder and tricep work as my support lifts.

Then Friday I'll do my explosive lower body day were I take a percentage of my 375 deadlift max and do 2-3 reps explosively for like ten reps (I need to read back over that part to find the exact percentage, reps, and sets to use). I'll follow that up support lifts and then do the same thing for bench press on Saturday.

Then next week I'll do box squats and incline bench press. Then I'll move to reg deadlifts and decline bench. Then I'll do front squats and decline bench press. And eventually add some chain and band work as well.

Does this sound about right?
Click to expand...

Yes...the speed day make sure you do at least 9 sets of 3, but shoot for 12 sets.

Use another day to do bodybuilding with your back and biceps. Don't neglect it, your back is very important in the Bench Press process...before you lift bar off you need to have your back tucked in and ready to explode...it's easier to show you what I mean...if you go to my videos, watch my bench and notice I look like I'm scratching my back but I'm getting my back muscles tucked in so they can help with the explosion out of the bottom of the lift.
 
#5,765
#5,765
Good stuff, fellas. I like to see updates in the progressions being made.

I'll never touch the numbers you guys put up but it's still cool to see others do it.
 
#5,768
#5,768
The absolute WORST

1za1u7F.jpg
 
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#5,772
#5,772
BigOrangeCrush32 said:
Yes...the speed day make sure you do at least 9 sets of 3, but shoot for 12 sets.

Use another day to do bodybuilding with your back and biceps. Don't neglect it, your back is very important in the Bench Press process...before you lift bar off you need to have your back tucked in and ready to explode...it's easier to show you what I mean...if you go to my videos, watch my bench and notice I look like I'm scratching my back but I'm getting my back muscles tucked in so they can help with the explosion out of the bottom of the lift.
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This wider bench press grip is putting a lot of stress on my wrist. I ordered a good pair or wraps today. But I think part of the problem is my form. I've always dropped the bar at the bottom of my chest, which was natural with my more narrow grip.

But with this wider grip, that seems too high. I think it would be more natural to drop it bear the top of my stomach. Where do you drop the bar?
 
#5,773
#5,773
Vol8188 said:
This wider bench press grip is putting a lot of stress on my wrist. I ordered a good pair or wraps today. But I think part of the problem is my form. I've always dropped the bar at the bottom of my chest, which was natural with my more narrow grip.

But with this wider grip, that seems too high. I think it would be more natural to drop it bear the top of my stomach. Where do you drop the bar?
Click to expand...

Powerlifting is top of stomach...hence the crack I said about having a big belly...but for bodybuilding purposes I still go at/below nipples...

I have Inzer wrist wraps and love them...
 
#5,774
#5,774
BigOrangeCrush32 said:
Powerlifting is top of stomach...hence the crack I said about having a big belly...but for bodybuilding purposes I still go at/below nipples...

I have Inzer wrist wraps and love them...
Click to expand...

My gym doesn't have a fat bar so I purchased some plastic fat gripz online. I'm looking forward to trying them out. Now I just need some chains and bands.
 
#5,775
#5,775
Vol8188 said:
My gym doesn't have a fat bar so I purchased some plastic fat gripz online. I'm looking forward to trying them out. Now I just need some chains and bands.
Click to expand...

The Gripz are awesome...buddy of mine has some and they are great. I like using them on the dips and with Dbell curls.
 
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