I usually try to envision myself getting into position, then how light the weight will feel. Those are the two things I think about the most. I know if I set up STRONG, that the weight will feel so much lighter. This is something go over in my mind a lot. How many times I've set up under a "big" weight, and when done properly, how light it felt.
I try to remember how light it felt in comparison to how heavy I thought it would, and the confidence that gave me. Then I think about being as explosive as possible off the bottom. That I'm going to crush this shit. I don't do yelling or screaming. I think that is a total waste of energy, and in a long meet you need to conserve as much of that as possible to make your lifts.
Dude it's unreal. I got in the car today and it read 107 and I believed it. What's worse is when I was in Chicago, it was beautiful. I came back to KC and it was 100 at 10:30 at night. Saturday night I went out with a buddy and it was 97 at 1 a.m. I would say it makes me wish for winter but it doesn't at all. I hate the winters here just as bad.
I havent posted in awhile but after reading this article i had to kind of talk some smack haha. Especially since we had a great debate over Overeems weak ass before lol.
needless to say i wasnt really shocked at this article but here ya go man,
Just pausing my benches. This is one thing I haven't been able to figure out. Everyone knows they have to pause at the meet, yet a lot of guys don't do so in training.
I saw lots of guys red lighted in the bench at the nationals because they pressed before the press command. They were sweating it, because they were scared of not being able to hold that there and press it. I can hold it all day and still get it because I train long presses on the bench. This will build your bottom strength very very well.
Paul, I train in my garage and don't have access to the good girl machine. Have you found bands to be a suitable replacement? If so, have you done them standing or sitting on a bench? Trying to figure out what works best as that's a definite weak spot.
Yeah I want to see the Cap movie. Will def be taking the kids. They love superhero movies. Haven't seen the new Batman trailer yet but already heard about it. Will check it out now.
Josh - I'm not sure how you'd rig up bands for it but you could try. The trouble will be adding resistance. One thing you could do (don't laugh) is buy a really stiff/hard (hur hur) swiss ball. And then squeeze the shit out of it between your legs (man this is joke overload). But I'm being serious. Find a really tough one and do a lot of isometric work. That would come fairly close.
Paul, bench form question: I'm lifting to get stronger, but not necessarily to compete at a meet, or "build my chest." For my bench form, would you agree that the kind of form preached my Mark Rippetoe is best for that goal, i.e. back arched only so much as you can while keeping the butt on the pad, feet flat and legs far enough forward that you don't lift your butt, arms at about 45-60 degrees to the body?
Well that will be an individual thing. I don't have a big arch, just enough to apply pressure to the bench with my upperback. Really no matter what, that is your key, not the arch. For a raw guy that pressure into the bench with your upperback will be the key thing.
In your Strong-15 program is says to not deadlift or squat for 10 days prior to a meet but I'm not sure how that works. Are you saying at least 10 days? If I set up my days to be Sat/Mon/Wed for squat, bench, and deadlift, respectively then it seems like I will end up with 10 days off deadlift and 14 days off squat. Is this what you go with or do you add some more squatting in on that Wednesday or am I way off? Thanks.
My question is I think I am touching too high on my chest. When I practice I touch my sternum but I think i come closer to the nipples when the weight gets really heavy? Any ques to help fix that? I was also benching with my wrists bent back (parallel to body rather than perpendicular). Lastly i was squatting in running shoes which i hear is terrible (I'm switching to chuck taylors for fri's squat session). Thanks Paul! Great blog, you are a great inspiration to continue going heavy! Sam
Sam - On the bench I bet your elbows are flared. Try tucking your elbows more. If you aren't sure how to do this, do db bench press with your palams facing each other then look at how your elbows move. That is how they should move when you barbell bench.
John - Interesting question. I am not religious in terms of denomination. I find most "religious" people to be far too hypocritical and judgmental for my taste.
What would be your suggestion for the best way to get a 355lb squat up to a 405lb squat for a 6' 205ish guy?
Any good way to keep squat focus from trashing upper body lifts?
Thanks.
BTW, still using some of the principles I've learned here to help my workouts. Really like trying to walk in strong and walk out strong. Helps me know when I need to back off a bit instead of running myself into the ground.
paul, how long do you recommend a pre contest cycle to last to avoid peeking to quick. 6-8-10 weeks? i'm 7 weeks into a program and although my lifts are where they should be i have 3 more to go and i'm starting to feel shot.
If you have three more weeks until the meet, put in 1 more week of solid training and then start deloading. If it's three more weeks until the deload starts, take 3-4 days off until you feel rested. Let me know which one.
well, i dont have a meet that i'm training for. i'm just trying to get into the habit of doing that so when i do compete i'm used to it. i laid out a 10 week cycle this is the end of week 7.
You're finding out what I found out a long time ago. About 7-8 weeks is where I peak. I have been tinkering with even a 6 week cycle that I think will work better.
If you're not training for a meet why are you running yourself into the ground? Just take the next 4-5 days of and then go in and test and see where you are at.
yeah, thats what i was thinking. i'm really structured with my training and i was just trying to get into the habit of cycling for a meet. i really want to compete, but my squat is not strong enough yet. i hurt my back last year, and i haven't really squatted to much. i used to rep 405 but now......i figured a couple of more cycles and I'll be back up there. i can DL 450, and i paused 310 the other night pretty easy. i figured after this I'll take a week or so off then hit more of a bodybuilding routine for a couple of months then strength cycle again for some new PR's.
You really deserve lots of credz for this blog.. I found it a couple of days ago, and everytime i read i start laughing or learning(usually both). I love it! :)
You got any tips for strenghting shoulders? my press is not my strength and it's actually keeping my OH-squat back even though i power jerk it from behind the neck.
What are the steps you go through before a max effort lift at a meet?
ReplyDeletei.e. Nose tork, what do you think to yourself...etc
Parker
I usually try to envision myself getting into position, then how light the weight will feel. Those are the two things I think about the most. I know if I set up STRONG, that the weight will feel so much lighter. This is something go over in my mind a lot. How many times I've set up under a "big" weight, and when done properly, how light it felt.
ReplyDeleteI try to remember how light it felt in comparison to how heavy I thought it would, and the confidence that gave me. Then I think about being as explosive as possible off the bottom. That I'm going to crush this shit. I don't do yelling or screaming. I think that is a total waste of energy, and in a long meet you need to conserve as much of that as possible to make your lifts.
Paul,
ReplyDeleteWhat's up with this fucking heat? I'd rather have Casey Anthony babysit my two kids than put up with another week of this shit.
Dude it's unreal. I got in the car today and it read 107 and I believed it. What's worse is when I was in Chicago, it was beautiful. I came back to KC and it was 100 at 10:30 at night. Saturday night I went out with a buddy and it was 97 at 1 a.m. I would say it makes me wish for winter but it doesn't at all. I hate the winters here just as bad.
ReplyDeleteMan, Paul,
ReplyDeleteI havent posted in awhile but after reading this article i had to kind of talk some smack haha. Especially since we had a great debate over Overeems weak ass before lol.
needless to say i wasnt really shocked at this article but here ya go man,
http://www.sherdog.com/news/news/Overeem-Pulled-from-Strikeforce-Heavyweight-GP-34054
copy n paste the excitement lol
Dave
Yeah that's weak. It's a tourney, he's a fighter, he should be in it. Not sure of why he would do it, but sometimes shit comes out later.
ReplyDeletehi paul,
ReplyDeleteas a guy who goes completely raw (and i think trains without boards, bands and chains) what do you like best for off the chest pressing strength?
Just pausing my benches. This is one thing I haven't been able to figure out. Everyone knows they have to pause at the meet, yet a lot of guys don't do so in training.
ReplyDeleteI saw lots of guys red lighted in the bench at the nationals because they pressed before the press command. They were sweating it, because they were scared of not being able to hold that there and press it. I can hold it all day and still get it because I train long presses on the bench. This will build your bottom strength very very well.
Paul,
ReplyDeleteI train in my garage and don't have access to the good girl machine. Have you found bands to be a suitable replacement?
If so, have you done them standing or sitting on a bench?
Trying to figure out what works best as that's a definite weak spot.
Josh
You excited for Captain America?
ReplyDeleteAnd have you seen the Batman trailer?
-- D
Yeah I want to see the Cap movie. Will def be taking the kids. They love superhero movies. Haven't seen the new Batman trailer yet but already heard about it. Will check it out now.
ReplyDeleteJosh - I'm not sure how you'd rig up bands for it but you could try. The trouble will be adding resistance. One thing you could do (don't laugh) is buy a really stiff/hard (hur hur) swiss ball. And then squeeze the shit out of it between your legs (man this is joke overload). But I'm being serious. Find a really tough one and do a lot of isometric work. That would come fairly close.
Paul, bench form question: I'm lifting to get stronger, but not necessarily to compete at a meet, or "build my chest." For my bench form, would you agree that the kind of form preached my Mark Rippetoe is best for that goal, i.e. back arched only so much as you can while keeping the butt on the pad, feet flat and legs far enough forward that you don't lift your butt, arms at about 45-60 degrees to the body?
ReplyDeleteWell that will be an individual thing. I don't have a big arch, just enough to apply pressure to the bench with my upperback. Really no matter what, that is your key, not the arch. For a raw guy that pressure into the bench with your upperback will be the key thing.
ReplyDeleteIn your Strong-15 program is says to not deadlift or squat for 10 days prior to a meet but I'm not sure how that works. Are you saying at least 10 days? If I set up my days to be Sat/Mon/Wed for squat, bench, and deadlift, respectively then it seems like I will end up with 10 days off deadlift and 14 days off squat. Is this what you go with or do you add some more squatting in on that Wednesday or am I way off? Thanks.
ReplyDeleteAl
Switch the squat and dead days around so that your last heavy squat is 10 days out and last heavy pull is 14. That will be fine.
ReplyDeleteHuge can of worms: are you religious?
ReplyDeleteMy question is I think I am touching too high on my chest. When I practice I touch my sternum but I think i come closer to the nipples when the weight gets really heavy? Any ques to help fix that? I was also benching with my wrists bent back (parallel to body rather than perpendicular). Lastly i was squatting in running shoes which i hear is terrible (I'm switching to chuck taylors for fri's squat session). Thanks Paul! Great blog, you are a great inspiration to continue going heavy!
ReplyDeleteSam
Sam - On the bench I bet your elbows are flared. Try tucking your elbows more. If you aren't sure how to do this, do db bench press with your palams facing each other then look at how your elbows move. That is how they should move when you barbell bench.
ReplyDeleteJohn - Interesting question. I am not religious in terms of denomination. I find most "religious" people to be far too hypocritical and judgmental for my taste.
Qestion:
ReplyDeleteWhat would be your suggestion for the best way to get a 355lb squat up to a 405lb squat for a 6' 205ish guy?
Any good way to keep squat focus from trashing upper body lifts?
Thanks.
BTW, still using some of the principles I've learned here to help my workouts. Really like trying to walk in strong and walk out strong. Helps me know when I need to back off a bit instead of running myself into the ground.
paul, how long do you recommend a pre contest cycle to last to avoid peeking to quick. 6-8-10 weeks? i'm 7 weeks into a program and although my lifts are where they should be i have 3 more to go and i'm starting to feel shot.
ReplyDeleteIf you have three more weeks until the meet, put in 1 more week of solid training and then start deloading. If it's three more weeks until the deload starts, take 3-4 days off until you feel rested. Let me know which one.
ReplyDeletewell, i dont have a meet that i'm training for. i'm just trying to get into the habit of doing that so when i do compete i'm used to it. i laid out a 10 week cycle this is the end of week 7.
ReplyDeleteYou're finding out what I found out a long time ago. About 7-8 weeks is where I peak. I have been tinkering with even a 6 week cycle that I think will work better.
ReplyDeleteIf you're not training for a meet why are you running yourself into the ground? Just take the next 4-5 days of and then go in and test and see where you are at.
yeah, thats what i was thinking. i'm really structured with my training and i was just trying to get into the habit of cycling for a meet. i really want to compete, but my squat is not strong enough yet. i hurt my back last year, and i haven't really squatted to much. i used to rep 405 but now......i figured a couple of more cycles and I'll be back up there. i can DL 450, and i paused 310 the other night pretty easy. i figured after this I'll take a week or so off then hit more of a bodybuilding routine for a couple of months then strength cycle again for some new PR's.
ReplyDeleteFor $15, I would get both strong15 and big15?
ReplyDeleteYes you get both.
ReplyDeleteYou really deserve lots of credz for this blog.. I found it a couple of days ago, and everytime i read i start laughing or learning(usually both). I love it! :)
ReplyDeleteYou got any tips for strenghting shoulders? my press is not my strength and it's actually keeping my OH-squat back even though i power jerk it from behind the neck.
Prioritize your overhead work for a while and strengthen your cuff. Then lots of seated tricep french presses.
ReplyDelete