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Random health and exercise thoughts - Page 3241

post #48601 of 57256
Even if your pulling sumo i'd want to do some conventional pulling, but definitely maintain some sumo pulling so you maintain the mobility to do the form especially if you're pulling with a really wide stance. I'd just do normal sump pulls and conventional deficits.
post #48602 of 57256
I don't have access to blocks at either of the gyms I train at. Had to stack these mats to act as blocks. Fucking hated setting that shit up and also setting it up with sumo and making sure it doesn't slip between each rep was a pain.

I'm thinking Sumo variations (sumo rack pull and sumo up to knees w/pause) + Defecit DL (conventional) would be ok for DL variations.
post #48603 of 57256
I used to pull exclusively sumo before I went on gear and suddenly lost the mobility to, never saw the point in sumo rack pulls since I was always weak off the floor. Never seen anyone weak locking out with sumo.
post #48604 of 57256
Quote:
Originally Posted by Aidan K View Post

Congrats! Did you have a good time on the day?

My second comp is in 11 days, I'm more amped for this one than i was the first.

Thanks dude. Wasn't looking forward to it since peaking was beating me up but once I got there, definitely had more fun than I thought I would. Good luck at your meet!
post #48605 of 57256
Quote:
Originally Posted by fuji View Post

I used to pull exclusively sumo before I went on gear and suddenly lost the mobility to, never saw the point in sumo rack pulls since I was always weak off the floor. Never seen anyone weak locking out with sumo.
I feel like sumo is pointless if you're not competing. I did it, got some decent weight up, but I missed conventional. Dropped weight, went back to conventional, focused on pulling glutes and leg drive into it and it's been a fun road back.
post #48606 of 57256
What rep ranges and 1RM%ages are good for paused bench and pin press
post #48607 of 57256
Quote:
Originally Posted by Cool The Kid View Post

What rep ranges and 1RM%ages are good for paused bench and pin press

Looking at my program, the last two weeks have been:


Bench Press w/ pause
4x2 @ 87% (four doubles)
5x3 @ 82.5% 


Bench Press w/ 2sec dead stop on pins
3x3 @ 77.5%
2x2 @ 87.5%

I can also add that I did
Bench press w/ pause on 2" board
1x2 @ 100%


- calculated from an estimated (not tested) one rep max with a pause 
- each rep and set range where for only one session
- I did 3-5 warm up sets of more reps than the working sets above, typical pyramid style warm up
- as you can see, almost all of my training in those lifts are doubles or triples
- For rep work (4-6 reps, or supersets between two different bench variations) I do CGBP, Medium wide grip bench, or Incline Bench.

I think you should start a bit lighter though, as the numbers above are from the heaviest week in my peaking phase leading up to the meet. I've trained the lifts every week for like half a year leading up to those numbers without any max tests, so a lot of momentum has been built up. Better to start too easy than too heavy, esp with new lifts.
post #48608 of 57256
Whats the correct way to pause bench.... I was pretty much letting the weight sit on my chest for a second, which I feel now was wrong. I watched some of Charly's paused bench work and it looked damn near TnG. Are you basically supposed to pause at the bottom just long enough to dissipate the stretch reflex?

And yea I would want to do more reps than that. I like my 3/6/9 approach. I will probably do 3 reps for pin press, 6 reps for paused bench and 9 reps for CGBP
post #48609 of 57256
Press command is issued when there is no visible movement of the bar on your chest/abdomen. This includes any teetering left/right after it settles. If you bring the bar down slow, judges will issue the press command quicker than if you let the bar fall on you or let the bar sink into you.

I can't think of a good reason to do paused bench unless you compete or plan on competing.
post #48610 of 57256
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She's hot
post #48611 of 57256
Quote:
Originally Posted by I<3Bacon View Post

Press command is issued when there is no visible movement of the bar on your chest/abdomen. This includes any teetering left/right after it settles. If you bring the bar down slow, judges will issue the press command quicker than if you let the bar fall on you or let the bar sink into you.

I can't think of a good reason to do paused bench unless you compete or plan on competing.

I might want to compete one day. I am putting up decent numbers for someone at the weight I hope to be.

Plus TnG feels cheaty. I don't do the sternum bounce but I'm def using some stretch reflex. I can do pause reps with my working weight on heavy squats.... def can't do pause reps on my working weight for heavy bench.

Maybe I just need to dial the weight back a little bit and focus on form.
post #48612 of 57256
Quote:
Originally Posted by I<3Bacon View Post

I can't think of a good reason to do paused bench unless you compete or plan on competing.

To get stronger? They're harder, aka, a tool to get stronger with less weight.
post #48613 of 57256
On bench days, I do both. Paused first then TnG as the main assistance movement. Basically "overloads" the top half of the movement compared to pausing (and more practice grooving the movement)
post #48614 of 57256

I might actually start doing the first 2 sets of my 4-5 set exercises doing paused or slowed reps. Should decrease the weights used for the 'regular' sets, but I think that works for what I'm going for.

I got 1x8 @65 lb dbs doing seated OHP. I think that's a new record. Kinda funny because I'm able to get barely 10-12 doing flat db bench with 70. Though that's in later working sets.

Pretty happy with progress. Might need to re-evaluate exercise selection in light of more back shit :/

post #48615 of 57256
Quote:
Originally Posted by ridethecliche View Post


I got 1x8 @65 lb dbs doing seated OHP. I think that's a new record. Kinda funny because I'm able to get barely 10-12 doing flat db bench with 70. Though that's in later working sets.

Are you going low enough? I see plenty people doing ''shoulder presses'' with somewhat good weights but with shitty form/chest/shoulders and it's because they're always doing half asses rep with spotter doing half the work.
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