went deeper on 2nd 265. thought i was gonna poop myself. i need to research how to bail out as not to kill myself or others
My buddy just opened up a gym and has these requirements for getting a free membership for a year: Bench press the 150 lb dumbbells for 10 reps* Bench press 2 x your body weight or 500 lbs (whichever is less) for 1 rep* Squat 3 x your body weight or 650 lbs (whichever is less) for 1 rep* Run a marathon under 2:45 for men or 3:00 for women within the past 2 years** Qualify for the Kona Ironman Championships within the past 2 years** Place in the top 15 overall in the Arnold Pump and Run within the past 2 years** Be an active professional athlete (NFL, MLB, NHL, NBA, MLS, UFC, etc) or on the US Olympic or National team** Have an active IFBB pro card in any IFBB discipline** So far, just one guy did it by doing 10 reps of 150lb dumbbells.
Are you lifting in a rack? If so, just set the pins to appropriate depth and lower it a bit more until it rests on them. Similar to this but keep your hands on: If you're lifting outside of a rack, you just have to quickly drop it off your back and GTFO of the way. Or over the top off your head very quickly if you get folded in half. There are YouTube videos on both demonstrating. And buddy... don't get in the habit of claiming a PR if you don't hit depth. You never know when you might end up on quartersquatgangs instagram. Good job on the progress... but keep working on the depth
could probably get 335x1 on bench. so I need to lose 30 lbs without losing any strength. tight how much are dues?
while we are discussing flys, do most people stagger their stance or keep their feet together when they perform them?
I do them laying down on a bench. love doing the arnold style: (similar to "curl 21") 7 lower half range of motion. 7 upper half range of motion. 7 full range of motion. 7 full range with 5 second count on the way up and again on the way back down Also sometimes put a flat bench in the middle of a cable crossover setup and do 8 reps, and on the final rep do a ~30 second negative. then attempt to do another negative until it feels like my chest is gon explode. 2 sets of the Fly 28 or Cable negatives at the end of chest day. Can also do the negative one on a pec deck machine
In all seriousness, I have no idea. I haven't done them (assuming you mean standing with the cable crossover types) since I was like 15 and I did everything wrong back then...things like incline bench press, lat pulldowns behind the neck, quarter leg presses, etc.
Interesting article by Greg Nuckols on the 'superiority' of the trap bar for deadlifts instead of the barbell? Perhaps a better overall exercise for non-powerlifting types. Me, I'm too lazy and cheap to even buy a trap bar so I'll pass. http://www.strongerbyscience.com/trap-bar-deadlifts/
Good read, thanks for sharing. His analysis of the hinge spectrum was pretty cool, didn't really think much about that before. Also appreciated how he was able to admit his views changed over time. 10/10.
Good article. I've always thought that trap bar deadlifts are superior to barbell deadlifts for athletes, much like front squat is better than back squats for athletes. There's just a lot more carry over to athletic movements because of the position of the bar and the relationship of the weight being relative to the position of the body.
Never really thought of it like this, but I guess it can be argued that for non power lifter types, it might be better to go Front Squat, Trap Bar, Hip thrusts...or something like that. Yeah, I think I agree with you. Being tall, 6-6, there is no doubt IMO that front squats are a better 'athletic' movement, especially in terms of quad development and whatnot. Countless pros that train elite athletes say the same thing, dudes like Charles Poliquin, etc. I can honestly say, I never really thought more than a few seconds about the trap bar. But like Nuckols says, it's probably better for non powerlifters and to your point, developing athletes. I'm probably convincing myself to buy one and say it's for my 7 year old son.
Greg is such an amazing source of knowledge in the lifting community. I'm a massive fanboy. I think I'll throw these into my next hypertrophy block when I get back around to it. Our bar doesn't have the raised handles so I think this will turn into a little more of a snatch grip DL situation. Which is fine as the upper back can never be too strong.
I do too, I just don't train them enough to get the motor pattern down and feel confident at heavier weights. I bet my FS is something awful like 60% of my comp squat.
I can't get a comfortable grip/hold on front squats. I've tried crossing my arms, but it doesn't sit right on the front of my shoulders. I've tried like a clean type of hold, but I can't bend my wrists far back enough.
From a powerlifting standpoint, I think that's where they're best used. I might understand occasional use in a strength block, but I'm not understanding the benefits of 3 reps or less from a comp prep standpoint. Then I see Dan Green front squatting 575 for 3 and Derek Kendall front squatting 800something for a single so what do I know.
mobility work helps this. you just want all four fingers curled up under there and it resting in the crease above your clavicle. elbows high, wrists straight.
I did this until my shoulders and wrists loosened up (edit: I used the straps). Took a while, keep at it. https://www.t-nation.com/training/front-squats-made-easier