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Thread: Metal's Peak

  1. #37
    Elite Trump's Avatar
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    Just copied all that, thanks

    Quote Originally Posted by PillarofBalance View Post
    Your bench is probably the best of your powerlifts. It only needs some tweaks. But these tweaks are like the finishing touches, so they can be the hardest to learn to implement consistently.

    Before every unrack, and this goes for squats as well as deads except there is no unrack lol. Run thru your mind, thinking about where your body is and what it should be doing.

    Start at the feet and work up or the other way around. Here are my comments and suggestions:

    1. The upper back needs to be kept under control. Your elbows keep flaring out more and more and earlier and earlier as the set of 295 went on. When you warm up, wrap a band around your wrists and grab the bar and bench. This forces you to "pull the bar apart." This will help guide you to keeping the upper back tight and the shoulder blades closer to their original position, longer.

    2. Look at the position of the wrist and where the bar sits in the hand when you press. You want the bar inline with the forearm as much as possible without dumping it onto the chest. So flex your wrists a bit.

    3. If you are going to wear wrist wraps (and it's fine that you do) then put then on your wrists. You are wearing them on your forearms. That's not helping.

    4. The whole time from unrack to rack you need to shove your toes thru the front of your shoes and squeeze your ass hard. Don't let up. It's a full body lift and leg drive matters.

    5. You labeled the vid of 255lbs as speed bench. It's not. Speed benching 255 for 5 reps would require like a 600lb max bench. Also typically speed reps are done no more than a triple but opinions vary here. Bottom line is, speed work is not about adapting to weight, it's about becoming faster. So don't worry too much about what's on the bar.
    Your better to be looking at it than looking for it..Me

  2. #38
    Elite Metalhead1's Avatar
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    So after this week, I'm doing a major overhaul on my training split since dys, and pob steered me from my conjugate idea.

    Today was the 6th day in a row. Stupid. I'm going to factor in rest days appropriately, and follow numbers from one of the many sheiko routinesi have to work on form and build strength at percentages rather than chasing weight.

    For example: i did deads today. All sumo to get my form down. It started going to major shit at 80%. Which was 460 for me. Fatigue was a major factor from not resting properly.

    Here's the workout.
    Sumo Deads
    135x8x2sets
    225x5
    50% 290x4
    60% 345x4
    70% 405x3x2sets
    80% 460x2x2sets
    Backdown (form turned to shit)
    70% 405x3x4sets

  3. #39
    Elite Metalhead1's Avatar
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    Took saturday off. Sunday started with bench
    Bench
    95x8x2sets
    135x5x2sets
    185x5
    225x4
    255x3x2sets
    290x3x5sets

    Bench went good. Went into squats afterwards. Did not go well at all. Fatigued af. Didnt have many quality sets. Pob recommend i go back to my oly shoes. After the shitty squat session, back to bench

    Paused Bench
    240x4
    275x3x4sets

    Then db flyes and leg press. I felt pretty defeated yesterday

    Today's workout went 100000x better. All sumo on deads and hopefully I just about have my set up down

    Deads
    135x8
    225x5
    290x4
    345x4
    405x3x2sets
    460x2x5sets

    Bench
    135x8
    185x6
    225x5
    255x4
    275x3x2sets
    290x2x3sets
    275x3x2sets
    255x4
    235x5
    225x6
    200x7
    185x8

    Deads to knees
    315x4
    365x4
    405x3x5sets

    DB Flyes
    40x10
    50x10
    60x10x2sets

    Deads were challenging but encouraging. Bench seemed effortless today. Off day tomorrow. Squats and bench Wednesday

  4. #40
    Administrator PillarofBalance's Avatar
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    Quote Originally Posted by Trump View Post
    Just copied all that, thanks
    Probably fine, most of this is basic info. But these comments were relayed after reviewing video. So some of it may not apply to you.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  5. #41
    Veteran DieYoungStrong's Avatar
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    What is making you want to pull sumo for a first meet? It’s much more technical lift then conventional. Plus it kind of makes you gay.

    Has pillar seen your sumo vids? Not trying to be a dick at all. Just most beginners sumo pulls are nothing more then wide stance conventional deads haha.
    A Strength First Athlete
    Bostin Lloyd would shit synthol if he deadlifted with me! - Jol
    E-fukking is jacking off minus the porn...

  6. #42
    Elite Metalhead1's Avatar
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    Quote Originally Posted by DieYoungStrong View Post
    What is making you want to pull sumo for a first meet? It’s much more technical lift then conventional. Plus it kind of makes you gay.



    Has pillar seen your sumo vids? Not trying to be a dick at all. Just most beginners sumo pulls are nothing more then wide stance conventional deads haha.
    Mainly for the short rom. My conventional is roughly ~50lbs more than my sumo, but not for long. Plus I figure it would carry over to the conventional.

    He saw the ones from Friday. Main problem was my hips were not allowing me to get in position properly and at the lockout. I was locking out with my lower back and not my hips. He gave me corrective actions for those.

    I sent him 2 from today. First heavy set and last heavy set.

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