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2006/03/23, 05:21 PM
Somthing I have been meaning to ask. On westside its kinda mixed how they help etc. I think they do...for me anyways. However while I use them on bench and dl. I have noticed somthing odd. I have read and heard, even seen people pull or push 50+ lbs more than their max!
My volume goes up on partials....but not weight. I have never been able to partial my max, especially on bench.
Dls i'm usually equal or close to.
why is this?
could this be a weakness manafesting itself?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/23, 07:34 PM
perhaps those are your sticking points...
have you done very low volume with high intensity? like just warming up with few sets of of reps of 3-5 with weigtht you can do 10-15....and then eventually working up to a weight you can do 1-3 reps?
I can partial on deadlifts about 50lb more....on bench however I am probably weaker because that's my sticking point...
I have a very strong chest so I create a compensatory acceleration ...which allows me to have enough speed to get past the 'sticking points' however when I am doing partials....there's no extra boost/acceleration so that the bar doesn't have that momentum and inevitably gets stuck....perhaps that's the same in your case...this is why speed/dynamic training of westside is so useful...they are essentially using whats called compensatory acceleration training....a sticking point is not a sticking point if you can accelerate the bar fast enough as you reach that point so you can barrel through it....
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2006/03/23, 07:48 PM
Menace hit the nail on the head.
Just want to add that you may not really be doing doing more volume. If you move the weight half the distance, but do twice the reps, your still doing the same volume.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/23, 11:13 PM
true...So you think my 1/2 point is my weakness?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/23, 11:46 PM
Not necessarily a weakness. Just not any stronger.
I actually fail at chest on bench. But I am so used to reversing the motion at the chest, that I am not used to stopping half way and reversing the motion.
Try board press for bench, and as for dl, you may just be stronger from the floor. This is a lot of lower back strength.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/23, 11:49 PM
probably....maybe even top the 1/3....where does the bar usually get stuck for you?
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2006/03/24, 04:12 PM
Oh dls half way up....that was wher ei pulled my back at last time.
For bench....tends to slow down 1/2 way to 1/3 the way.
To be honest I've never noticed a differance in board pressing and floore pressing...seemed basicly same motion to me? I know boards Are soposed to build middle strength.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/24, 06:44 PM
I would try so isometric holds at the sticking points with 125%of 1rm.....for like 10 sec for 3-5 sets in a power rack...
Also close grip bench with elbows IN as much as possible will help strengthen the top half or 1/3 of the lift....
and for deadlifts....what about partials with reverse bands.?(more assistance at the bottom)
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2006/03/25, 05:43 PM
I always keep my elbows in , even with normal benching.
Isoholds at sticking point i doubt i could hold that long with my elbows un locked. I thought a "walkout" you just walked out to get "used to" the weight in question?
my "home gym" that i go to doesn't have a true power rack, it has these to tower things, that you hook the spot bar thing to. The top is open, for pull ups. So i can't attach bands to the top of it. The other gym, i'm gonna use after these 4 weeks, cause they have a true power rack. That one is liek 15 mins more away is that onlything
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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