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Why is everyone suggesting that wide grip on the bench is stronger than a normal grip?
I realize that the rom is shorter, but don't you lose a lot force and strength if you allow your forearms to have more than 90 degree bend?
Basically makes it like a fly then??
FUCKING PIECE OF SHIT MOD RUIN AN ENTIRE GENERAL, GO FUCK YOURSELF YOU PIECE OF SHIT
>he does it FOR FREE
Seriously, how about you spend your fucking time deleting the other waste of space threads you weeaboo virgin piece of shit.
But you didn't even lift anything today. :^)
Block pull bonanza:
>6" blocks 585 x 8+ x 5
>Assorted BB stuff
Some people are stronger wider, others narrower. Play with it and see what works. Keep in mind that it's not a one-and-done, I found my ideal form and this is what I'm using forever, kind of thing.
First meet tomorrow lads in the GBPF, been lifting around 1 year, ran Sheiko for the last 3 months. Opening 160/90/180. Then going 175/100/195-200 2nd attempts, then 185/105/210 is the goal for a 500kg total at 83kg.
Here's my gear ready anything else I need that's not already IPF an requirement? Got singlet and all other clothes, shoes, sleeves
>foam roller and massage stick
>fiber tape for dat hookgrip
Also, favourite food post weigh in to retain as much water as possible? Gonna have to drop about 1.5kg of water to make weight. Thinking of doing bacon sandwiches for dem protons and salt
Rows off the blocks. Not trying to be a dick, they're just Pendlay style rows off the same blocks I use for the pulls.
Everyone knows nothing under 100% counts on a max attempt. It's been a rule since I made it up just now.
typically i get too nervous to eat real food so i brought peanut butter and had a tablespoon or two of that. bring some powerade or gatorade as well as a ton of water.
then shit i've lifted 270lbs this week.
So basically I have to invest time and sessions into trying other grip width?
But I can't imagine a possible good way of determining that.
See, I am sure that it would take quite a few sessions to get used to say a wider grip.
Say it takes me 5 session to bench the same with a wider grip than what I bench now - so what did I gain now? Now I bench with a wider grip and still have no idea if that is more optimal or not.
I'd have to compare progress with grip a go progress with grip b and that I cannot do as I obviously am subject of my own comparison.
Really can't get my head around how one would test this properly.
Just experiment with other grips during warm up/back off/volume sets. You're making a mountain out of a molehill here.
>only lifted 270lbs all week
>needs a rest day
Get it together, friend.
Only people who are stronger in a max grip is people with gangly long arms, and people with stubby t-rex arms, people with normal arms are mostly strongest in a normal width bench.
You know nothing about bench press, you have a shit bench press, so you have no right to be spouting absolutes, without anything to back it up.
Making yourself friends again, huh.
What's a wide grip then? Do explain.
I already grip like a hand outside of shoulder with, so that my forearms are angled 90 degrees a on chest.
Is that wide?
Widest legal. Index fingers 810mm apart (which is where the ring is on a PL bar, a WL bar is 850mm, and that's ring finger on ring for widest legal)
>know nothing about bench press
Mate I know more powerlifters IRL than you. We all agree. Widest legal or gtfo
Well, I doubt that any grip other than what I bench for ever since would feel as good / strong without practicing it a lot.
But yea, I can play around with a wider grip during warmup sets, maybe I am wrong and they magically are stronger right off the bat.
Cheers brah good idea
Lel I was weighing 81-82 about a month ago in the mornings, guess I've made some gains cos I'm now 82.5-83, and like 84-5 in the evenings, should be alright just gonna dehydrate slightly to make sure I'm safe
legit question...whenever I squat and keep hands closer to my neck, I get a cramp after a few reps in my right shoulder and delt...what can I do to fix this WITHOUT widening my grip...I get a stronger lift when it's tighter.
good luck dude.
simple calories, a light sandwich is good, trail mix isntr bad.
bring lots of liquid calories, gatorade powder is goat.
make sure you have plenty of weater available to you.
if its a big meet that will take a while, bringing a pillow isnt a bad idea.
Yesterday I did a sensible session for equipped!
I took a normal sheiko session for #30, 3x2@80, 2x2@82, 2x1@90, and I added 20pc and then another 5kg just to be sure.
And I managed to do a PR walkout. And nearly hit depth with it too.
So I'm going to be confident I can hit 250ish in the actual meet.
I'm going to try equipped sumo deadlifts today
I see, hm.
We have random non standard bars here, so I guess I will have to bring a measuring tape to see where I am.
Here a pic of my grip, I guess it's already pretty close to max legal.
If your non-standard bars match my non-standard bars... there's about a 3 finger difference between where the rings are and where they should be. so i start with my index on the rings then move it out to where my ring finger is.
You know more terrible powerlifters who only got better with max legal because they just got stronger in general, Not because of max legal being stronger for everyone.
I bet you that most of the people you know who try max legal grip felt like absolute shit doing it at first, whereas if a position is truly stronger, it should be translating to more weight on the bar from the get-go.
I honestly feel bad for any lifter who takes advice from you, because you'd be a detriment to their total, and to top it off you'd bring your poisonous mindset to them.
Faggot kill urself lmao
I see, but I guess the chance is really low that our bars are built with same measurements.
Do you lads have pics from the same perspective so I can see what that grip width looks like?
>whereas if a position is truly stronger, it should be translating to more weight on the bar from the get-go.
Where did you pull this from? It's not true. Counter example, pulling with a straight back.
That's not always going to be true. It takes time to refine technique (and holy shit is superwide benching reliant on technical proficiency for most people) and build up the relevant muscles if you've mostly been benching medium or close for a long period.
I still don't think everyone should bench wide but major technique changes often have a breaking-in period.
>pulling with a straight back is stronger
Seriously you are clueless, please explain why it's stronger
>inb4 you inadvertently give an explanation for why its only stronger for locking out
you read the book that tells you laddo.
pretty sure you start with the bar.
need to flare less, need to place the bar in a different spot on your hand, need to make sure your shoulders aren't dying through rehab and correct positioning.
Wide-grip benching (particularly the moderate arch/high leg drive version) has a pretty narrow margin for error compared to a narrower grip for many people. Its like sumo pulling - you get everything right, the bar flies up. You get a tiny bit out of the groove and it goes nowhere.
What's a good ohp for me lads? (144kg bw)
I seriously hope 1xbw isn't the cutoff or i'd be fucked for life
Tried OHP again yesterday and only hit 92.5kg 8x2, hopefully I can get to doing 100kg for same rep scheme by the end of this cycle (6 weeks) and hopefully it at least brings my bench up a little bit, since it's pretty weak atm, due to never doing them.
Alright, I'll measure what you suggested out of curiousity anyways.
Right now I grip ring finger which matches one of your bad types, so maybe that's where I am at.
Pretty happy with the gym overall despite it being a commercial one.
Most annoying thing is that I struggle unracking bench as the weight is in a nasty height, I can't use chalk and I can't DL without shoes.
But meh, 20 bucks a month.
Can't use chalk as in, someone told you not to? Otherwise, just bring chalk in a black bag and don't be too obvious about it. As for shoes, neither can you deadlift without shoes in a competition, so get some deadlift slippers.
For a superheavy? You're looking at about a 120-140 press to be considered a solid openweight in strongman. Unless I'm way off base.
On that note, we should be seeing some new state records in the log lift pretty shortly.
Can't as in explicitly told and violated as often as possible without an actual ban.
I think I was really stupid about the usage of my liquid chalk, I want aware that you can put it on without it getting white and visible at all while still having the same effect.
You are right about the shoes yea, should finally get some.
I am currently using really squishy ones and they are really annoying when doing sumo for example because I literally slide out of my shoes.
Tomorrow is the Vic Record Breakers meet out at Iron Rev. Max dead, max log, 15m super yoke and 30m farmers. Weight class winners get an invite to the aussie arnolds IIRC.
I think the vic SHW records are a 327.5 deadlift, 150 log, 400kg super yoke in 13-ish seconds and a 147.5/hand farmers for 30m
Is strongman is australia tested? Cause if i'm to go down the strongman route I feel that I'm gonna have to start "supplementing" otherwise I'd be limiting myself in that sport
>only 327.5 deadlift
Holy shit time to start hitching and put on a suit and break some records kek
Don't quote me on this, but I'm pretty sure the amateur division is tested (well, on the honour system in some cases) and the pro is untested. Not that it matters outside of the Arnold and the various state strongest man comps because nothing else is big enough to have or care about the divisions.
That may well be a stiff bar/no suit pull. Strongman (at least in vic) is completely fucking erratic about its deadlift rules and equipment.
It is as tight as the shirt. It's a nightmare. I actually pull worse in the conv deadlift suit.
I'm trying my WS squat suit for sumo deadlifts.
>trip fagging for no apparent reason
I want to do Hepburn with 4 sessions per week. Is this setup right?
Day A :
Squat : 8x2 -> build to 8x3 adding a rep per workout (9 sessions total), then add 5kg and repeat
Deadlift : 4x1 -> build to 10x1 (6 sessions total), then add 5kg and repeat
Glute work 3-4 x 10-12
Ab work same
Day B :
Bench 8x2 -> build to 8x3, then add 4kg and repeat
OHP 8x2 -> build to 8x3 then add 4kg and repeat
ABxABxx / AxBxABx / ABxAxBx depending on uni schedule
Rare Isley with qt3.14
Asked this question before but didn't see anything....I have wide hips. About to get inzer belt....my navel is much smaller than hips. Where should I measure? Can I wear it above hips? Thanks.
I have never worn one. I've researched it. Most say measure along navel. I know they are 4 inches wide though so I'm just worried I will have to wear it too high to not have hips in the way.
>I see, but I guess the chance is really low that our bars are built with same measurements.
You DO know that a lot of companies just go with weightlifting knurl marks rather than powerlifting knurl marks right? In inches, weightlifting knurl marks are roughly 36" apart and powerlifting marks are roughly 32" apart.
I tried that belt position 2 weeks ago, put it ever so slightly lower than that, I felt MUCH tighter, like insanely tight, like almist had trouble setting up if I took a breath before lifting the bar, and according to everyone it help keep my back straighter as well
Women have competed with huge fake tits, problem is that tits sit further up when you bench and it's not a strong position to press from. Plus you can damage the implant like that
No. Technically flat bench doesn't exist, your spine is not flat, secondly you need to have your shoulders retracted otherwise you are at a greater risk of injury. Having your shoulders retracted creates an arch.
Training with an arch only makes you stronger due to over loading.
specificity lad. just as it isn't a good idea to always train ATG high bar paused squats then do low bar parallel squats in comp or only do deficit conventional deadlifts then switch to sumo in comp. Specificity is probably the most important aspect of training tBh.
You can do whatever you want and try whatever you want. Some powerlifters do different variations in grip width or with feet up on the bench or doing floor presses which are better ways of getting different training stimulus then benching "flatter"
Not really (although a lot of lifters who do use a big arch do some of their training without it - its very hard to hold that position for more than a few reps, so its not always suitable). Optimal technique takes practice.
O I assumed you were talking about arch in the lumbar spine. Wouldn't suggest not retracting shoulders...
You should probably consult Lascek's TM or Practical Programming as to what's going wrong, provided it's not an isolated event. If you've been running TM for a while you can choose to cycle ID reps and go for a 3RM if you fail to hit 5 to keep the weight moving up.
Thanks lads, I'll try it out in the gym next time I go on see how it feels.
Just watched this video on it:
>He has ascended from this place
We should never have let him leave and break his habits
Hey lads, bench only bro here ( I go to regular meetings too but meeeh)
I plan to do some bodybuilding style training next month, like 6-8weeks to get some beach muscles, what can I do so I don't hurt my bench too much? What program? I'm thinking about doing PPLPPLx, doing comp bench once a week (something like 8x2) on fist push day and then doing 5x12 dumbell bench on the other push.
Any routine bros? I'm just getting tired of doing only strength. I'll be back after the 6-8 weeks.
Like i said, I'm fat lad, I don't deny it lol
Is what I look like most recently, I'm fat af, but not like, erm.. morbidly obese I guess?
Who are you? :O
I've been coming in later than usually lately, like 6:30pm-7:30pm usually, cause I've been too lazy
Imo we should let him leave this wretched place
Wait, where have you seen me then if you haven't joined the gym kek
Also, you should definitely join no matter how strong you are, and if you aren't good enough for wilks' standards, you can have Jesus coaching you, which would be fucking awesome since he's an awesome coach.
hey i have left hip/hamstring injury hurts when i squat hurts injury heavy 5x5
i want to do 5 sets of high reps 3x per week like 8-15 reps maybe sets until my injury gets better
is that a good idea?
>6 sets of hack squats yesterday
i want to cut my legs off, but i had a good day besides that
now the question i was going to ask is, when should i start using a belt? is there a specific number? a specific wilks? just anytime?
by my calculations, 400, at minimum.
ok thanks, i'll probably start using it for deadlifts then
160/100/200 at 83kg
my dead 1RM is 220 but it might not go through. Just getting some experience and gonna hit on PL chicks
Nearing 93kg. Keep bulking up or shed down some fat then bulk up again to fill out that class? I don't compete(yet) so maybe it's not even useful to think about weight classes?
Pic is me.
Here's my question to PLG.
If I want to be a powerlifter, or, if I want to train in a powerlifting routine - should I, or do I NEED, to adhere to IPF rules and regulations? Are they the be-all end-all of powerlifting?
Because I see things I don't like (like that fucking bench webm) and it makes it looked a bit retarded.
Stats for relevancy - raw only
Skwaat - 190kg
Dead - 230kg
Bench - 155kg
Also, who saw Pete Rubish's 850lb dead? FUARk man
Reminds me of what Koklyaev said. Basically, if you can smesh a number under IPF rules, you can do it in any other fed. Might just wanna practice the feds allowed technique a couple of months before competing.
>Did you hear, Becky? Anon squats low-bar!
>Hahaha what a loser! Come, let's see what Laio and Xu are up to.
IPF aren't the be-all, but they are the largest fed and the strictest of the big feds.
Its not a huge difference though. Maybe an inch of squat depth and having to keep your heels down on bench.
>pumped the fuck up for my squats
>black coffee on
>do my warmups
>get under the bar for a workset
>almost shit myself doing my 3x5 with shit weight
Nothing feels worse than cutting
I'd go with something like Madcow since it's easier on the body and its weekly progress, should be easier to recover from. Might wanna try something more bodybuilding-ish like a push/pull routine until you get to where you want to be weight wise.
Insofar as you can actually compare raw to geared.... people on the extreme end of form and proportions can get close to double their raw max with a good bench shirt.
She's a good bencher, certainly, but you're way underestimating the difference gear makes to someone who knows what they're doing.
You're undervaluing the fact she is a drug free, teenage girl. If anything the bench shirt makes up the difference for her gender. A 150kg bench at 15 years old is amazing even if you are a man.
150 fucking kilo! it's so easy to judge others and undermine their accomplishments when you're a pessimistic jealous child.
Lad i sometimes have this shit where my heart goes crazy and beats off rythm, making it feel really nasty and scares me to death.
It occurs maybe once in 4 months or so, i wonder if i should hit up a doc with it.
Actually, let me google, nothing a doc can do when its not happening anyways.
By crazy genetics I mean world class, and if they are Powerlifters who focus on getting the biggest squat possible, then this is definitely achieveable naturally, since lu doesn't focus on getting the biggest backsquat possible, it's just an accessory, and 260 isn't even his max.
Although you're right about roiders still needing very good genetics to achieve this at his bw.
I feel like you severely underestimate what people can achieve naturally lad.
i think you highly overestimate what just 'crazy genetics' can do.
i think you also highly overestimate how much weightlifters squat would go up by 'focusing' on training towards a higher squat at that level.
If he put on a proper PL belt, learned how to use it properly, used tight knee sleeves, learnt how to lowbar properly, he would btfo the world record squat.
Let me guess, you have shit lifts and think that any elite lifter is automatically on roids because blaha says so?
And crazy genetics can do a fucking lot m8, not saying you'll btfo world records purely on genetics, but you can get to world class numbers and pretty close to wr's, at least in tested feds as a natty with crazy genetics.
>Let me guess, you have shit lifts and think that any elite lifter is automatically on roids because blaha says so?
yes I do believe most elite athletes are on PED's, powerlifting doesn't count
nope, just in terms with the fact that I wasn't bred with being an olympic competitor in mind nor was I pumped filled with steroids, and also understand that only having one of those two factors that contribute to Lu's success will not make me as good as him
chill out little man. you always get so riled up when someone disagrees with you
I agree with you desu, powerlifting (tested) isn't popular enough, and doesn't have enough prestige or money to be having the majority of their elite athletes roiding.
But when shitloads of money is involved in other sports, then I definitely believe that the majority of top athletes are using.
I get a stingy feeling in my arm, right above the elbow when I'm squatting, feels almost exactly like if someone were to stick me with a couple of needles in that area.
Does anyone know why this is happening? I legitimately though that I had a blood clot in my arm or something so I had to stop squatting.
I really want a thick back
I've got this weird connotation stuck in my head that rows will build a better back than chin-ups.
I am so tempted to try and fit rows somewhere in my programming but chin-ups are so much better...
>Pull 380 lbs 2x3 and finish up with a nice set of five last week
>Attempt 405 lbs for a few doubles this week
>Only get one slow as fuck rep
It keeps happening. Even if I pull rep PRs my deadlift just goes back down anyway.
I really should quit because I'm so terrible, but I never will. Sisyphus etc.
Then why do respected and knowledgeable coaches like Mike T and Bryce Lewis have things like close grip bench, DB bench, feet up bench, high bar squats, front squats, deficit DLs, SLDLs and snatch grip DLs in their programming?
Yo filmed my leg hypertrophy workout for you guys. I'm 18, 81kg and gym PRs are 200 squat, 125 bench and 230 deadlift, came 2nd at nationals.
Recently widened my squat stance, any form advice welcome. Sorry for my dodgy humour, subscribe for more videos whilst travelling too.
you're barely squatting 285 pounds and RDL'ing 225, and you expect me to believe you can squat 400? fuick off
Here's the extract form the book.
IMHO the best Tricep choice there is J.M Press.
If you go onto the RTS YouTube channel, some fucker can do these at 140kg for 6 reps.
Here's the book.
It's a little dated tbqh
I don't know what to say. It works for me...
Try on a computer perhaps?
>had a "powerlifting day" programmed into this next 4 weeks
>just now decided that instead of going in a doing something I've already programmed I'm just gonna hit singles, doubles, and triples of whatever the fuck I feel like hitting on all three lifts
Feels liberating man
Do you ever consider your long term health? Isn't your gf unhappy with your increasingly pudgy physique?
I thought you were going to cut and stick to it like a man. Why not enjoy some kvark and a banana instead of that?
>you need to have your shoulders retracted otherwise you are at a greater risk of injury
>Having your shoulders retracted creates an arch.
No, it doesn't. Scapular retraction does not imply thoracic extension.
Shoulder impingement / scapula impingement.
Search it up.
Also please lay on your back and retract your shoulders, even with your feet up your upper back will still be arched. It's impossible to keep a flat back with retracted shoulders.
Not fully retracting the scapulae on bench presses does not cause impingement.
Should google "impingment test" and you can see it's about internal rotation.
Anyone should be able to retract the scapulae without arching the upper back.
If you can't, you have so pretty severe mobility issues.
why didnt it work? all you need is something to wrap a band around that holds your bw as a pull up bar does
yeah i remember seeing that video and wanting to try it, but i didnt fancy doing it in the gym Tbh
Decided I didn't want to do it yet/maybe ever.
Of course it's appealing but it seems it affected my appearance more than strength and that's not what I really wanted. I wanted to be stronger but I didn't want to look roidy
Also t b h I was tired of pinning
ill not argue with you but am i thinking of this wrong
surely the maximum tension can only be the weight of you, unless you are anchoring youself and actively pulling the band down
sounds like you wouldnt be able to do pull ups on it
but maybe im wrong
Taking a shit right now:
Do you actually believe one can maintain a retracted scapular without arching whilst under a heavy load in the bench?
No you don't actually believe that, do you?