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WEAK POINT.

timmstar Posts: 426 Joined: 2003/12/08	2005/04/25, 02:38 AM ok my deadlifts and squats seems to be boosting like crazy but my bench had jumped and now paused again and i want it to keep going. heres my question. what sort of exercises or muscle should i train if im stuck on my bench press at about 4 inches ABOVE my chest level??it seems like my weakest point there could that be shoulder work eg front raises or laterals??? my Barbell rows is just about the same as my bench press and my military press is about 80% of my bench press which to me sounds pritty high in caparason but i dont think it is tricep work at just 4 inches above chest level so someone help me out. thnx
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/25, 07:20 AM floor presses,board press and lockouts in a cage...( set the spotting rack at the height you need) -------------- " The only true eye, is your minds eye"- plato
snoopy13 Posts: 239 Joined: 2003/11/15	2005/04/25, 09:38 AM 3 board presses are exactly 4 1/2 inches of the chest. Even try heavy declines which help off the chest and close grip declins are good too.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/04/25, 12:28 PM I would try board presses with 2 boards, rather than 3 boards at 4.5”, in order to teach your body to work through this sticking point, rather than above it. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
timmstar Posts: 426 Joined: 2003/12/08	2005/04/26, 03:24 AM well floor presses dont seem to be working for me, all i got to put the weight on are 2 buckets.. seem kinda crazy to me... and decline rpess heavy seems risky to me as if i fail i usually dont got a spotter and having it be decline makes it hard to get the weight to roll off ur chest like inlcine or flat bench.... also i dont got a cage or lockout access at home :O what else is there possible to do?
	2005/04/26, 04:08 AM get some bands..... so that for example if you're benching 200lb... use 100lb of weights and 100lb in bands... pause barbell on chest ...and the explode as fast as you can...repeat for a total of 3 reps....rest 3 minutes and do 2 more sets....
timmstar Posts: 426 Joined: 2003/12/08	2005/04/26, 05:28 AM i dno where to get bands or how to use them... is there a safer way of doing floor presses? could i make some sorta timber frame??
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/26, 07:34 AM also chains.....cause bands your only soposed to use ever 3 or 4 weeks. -------------- " The only true eye, is your minds eye"- plato
	2005/04/26, 07:57 PM www.elitefts.com for bands...they also got articles how to use them...much safer and easier on your body...
timmstar Posts: 426 Joined: 2003/12/08	2005/04/29, 01:57 AM also what helps u at the bottom of a deadlift? and i mean the very bottom where u lift it off which now seems to be my deadlift weakpoint.. what exercises??? speed deads? lower back? hamstrings? quad work? ive been doing heaps of this..
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/04/29, 09:49 AM Speed deadlifts, And lots of lower back and hamstring work. Not so much quad work. Also, make sure you have your form down straight. I used to have the same problem. Try speed deadlifts from a platform, or use only 25 pound plates on the bar to drop the bar a few inches closer to the ground. Just dont go to heavy with these. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
snoopy13 Posts: 239 Joined: 2003/11/15	2005/04/29, 01:12 PM Stand on a box 2,4 or 6 inches. Make the range of motion longer.
timmstar Posts: 426 Joined: 2003/12/08	2005/04/29, 10:05 PM kk speed deadlifts on a platform i will try, what should i be doing 40% of max for 12 sets 2 reps 45 sec break??
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/04/30, 05:40 PM Wave the percentage up. Week 1 use 40% then 45% next week, so on, till ab 55% and then drop the percentage back down. 12*2 sounds good, although for the deadlift, i would do singles. reason being is that the first deadlift is always the hardest, and in a competition, the ONLY deadlift that counts is the FIRST deadlift. Also, that way you can practice form and your set more. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
timmstar Posts: 426 Joined: 2003/12/08	2005/05/01, 01:42 AM yeah that makes total sense actually just do singles with deadlifts as it is the hardest at first... other day i was doing deadlifts and the first rep i got was trying for a max rep and i was having such difficulty getting the weight up but i finally got it up and the 2nd rep waslike easy as shit... ubt that was when i realised maybe im weak at the point of coming off the floor... or lower back... i relaly felt it in my lower back that day.. anywho thnx wrestler so ill do singles and what time should i have 30 second rest? or less or more? ty
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/05/02, 09:45 AM 30-45 seconds. your dynamic work should really work you. I shoot for 35 seconds from the time that I end one deadlift to the time that I START getting set for the next one. Takes about 5-10s to get set, and that way Im pulling 40-45 seconds between sets. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/02, 10:17 AM also try different grips.....sumo, modified sumo....snatch grip. I find snatch grip really tough, and put me lower to ground so I have to drive more, really works lower back too. I'm actually thinking about using suno grip on dls for a while.....feels more natural to me. -------------- " The only true eye, is your minds eye"- plato
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/05/02, 02:38 PM yeah, what he said
timmstar Posts: 426 Joined: 2003/12/08	2005/05/04, 04:24 AM can i see pics or something of these different grips anywhere?
	2005/05/04, 04:06 PM small question...have you guys tried hyper deadlifts(i think that's what it's called)....last workout I stood on 25lb plates....while doing deadlifts...and my 2 rep max(with a slight tap)....was reduced by 75 lb....is this normal?...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/05/04, 07:30 PM What that does is brings the weight closer to the floor, or rather, bring you higher off the floor. Another way to do them is to use nothing larger than 25 lb plates, so that the bar is closer to the floor. Yes it is normal because the ROM is greater than a regular deadlift. This is how i do Deadlifts with the apollon bar, since the weight is reduced anyway because of grip... -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/05/04, 07:33 PM grips 101 sumo- hands between your stance, inside your legs snatch- hands as far out on the bar as they can comfortably go.. if your tall then all the way to the collars, just like on a snatch conventional- hands slightly greater than shoulder and leg width apart -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/04, 07:53 PM try a sumo snatch stiff legged dl ....haha -------------- " The only true eye, is your minds eye"- plato
	2005/05/05, 02:58 AM hmm..I think my grip is inside shoulder width...my arms are right up against my knees at the sides as I bend down...and straight out to just rubbing against my sides....with feet spaced about 6-8 inches....