*** OcUK Powerlifting Totals ***

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Grrrrr!

The bench is so frustrating because progress is really slow. I'm following the 5x5 program. Squat and deadlift has always improved steadily since I started about 2 years ago.

I'm on a 70kg bench max at the moment but my max when I first bought my Powertec 2 years ago was 50kg. The increments on the 5x5 bench program increase too rapidly and I'm always having to back off on the weight or do individial reps rather than sets of 5. Overall the bench in the 5x5 is doing bugger all for me.

I'm confident I'll hit say 130kg squat and 220kg deadlift by end of the year but with the bench, progress seems impossible and I feel like I need a seperate program for it to improve using different methods.

Like Morba says, it seems like I have an imbalance in strength since day one.

:mad:
 
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As any powerlifter will tell you, if you want to have a better bench. Train your lats, triceps and shoulders.

Lat specially in a near horizontal position, so that's bent over rows, triceps = dips and shoulder is standing press.
 
I use the 5x5 principle in conjunction with my regular workout. It works well for me and you can go at your own pace.

I've also used it for squats. I found I didn't really work for my deadlift as it's such a taxing exercise and 25 reps of deadlifts ruined me for the rest of my back workout but have managed to to take a 150KG DL 1RM to 205KG in about a year and a half using primarily ascending pyramids & heavy singles. This was without 'focusing' on increasing that lift and it also combined 10 weeks of GVT where I didn't deadlift at all and also a 2 month cut where I rarely deadlifted.

For squat & bench once all 5 sets of 5 reps are complete I increase the weight by 2.5KG. Any reps I can't complete will be forced quickley and I will focus on a slow eccentric (usually around the 4th/5th set rep 4 & 5).

There are lots of other methods to increase strength 5/3/1, tripples etc.

I found for me core was the weak link in my deadlift and squatting has help to build this up. You may well find there is a weak link in your bench, grip slightly wider than you normally would to really work your chest, I have my middle fingers on the smooth rings.
 
Kappa said:
Ooof, exams have ruined me. I've lost muscle mass and put on fat :(

I had 2 weeks off the gym for pure revision, in hindsight, I may as well have gone to the gym :/

Back into the gym last week, was awesome just because of the constant DOMS!

Cant wait to start cracking my Max's now :D
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Same for me. gonna get back into the swing of it this week I think. Holidays + revision + exams + post-exam drinking = bad :p
 
To be honest, I've kind of stressed my legs a lot as of the past 4 weeks, it didn't feel very difficult/satisfying. Mainly because every session I couldn't stop my legs shaking from fatiguing the CNS. My spot said I came too fair down and I lost my explosive mojo but that's why I'm not very um . . satisfied? Going to finish my squatting career at the 200Kg mark @ 70kg next week I think.

160KG, ooo **** :cool:
 
Going for 200kg next week? That's a big jump from the 185. But since you're not limited in range of motion by a smith's like me I'd say that shouldn't be too hard :D

Also it's a sad day when you lose your mojo :p

My solution for that is training specifically just for that, take about 50-65% of your max lift weight and train just blasting up with force.

We both already do that with deadlifts I believe, just with squats some tend to forget that explosive bit is crucial to getting out of the hole when you get stuck at parrallel.
 
N19h7m4r3 said:
Going for 200kg next week? That's a big jump from the 185. But since you're not limited in range of motion by a smith's like me I'd say that shouldn't be too hard :D

Also it's a sad day when you lose your mojo :p

My solution for that is training specifically just for that, take about 50-65% of your max lift weight and train just blasting up with force.

We both already do that with deadlifts I believe, just with squats some tend to forget that explosive bit is crucial to getting out of the hole when you get stuck at parrallel.
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Hahaha I hear you! I've been doing 10 X 3 @ 130KG and it becomes disheartening after the 7th set :( I've been through this mental relapse last summer when I was squatting 3 times a week, it just begins to take a toll on your mind and body. My diet hasn't been great either.

After this feat, I'm coming for you in the deadlifts, it's something I haven't done in a long time!
 
Haha, looking forward to your attempt on the DL's.

I know what you mean about the volume, I've been doing 5x5 at 120kg squats and 5x5 at 145kg on the deadlifts.

But I'd say if I had a normal squat rack I'd be right up behind on on the squats :p
 
Oh wow, 5X5's are lethal, especially at those weights! I remember I last did 5X5 at 145KG, ouch.

Hey at least it gives us both a target to play catch up on ;)

I just find above 160KG raw on DL's a bitch. Does chalk really help that much?
 
I would go higher than 145 but the bar is too short to take anymore :(
Although it is tuff, specially that last set.

But I must say the chalk helps a lot, specially with this heat and humidity. It's mostly just to prevent sweaty hands.

I find that the chalk only helps for grip when I reach 180 and higher, simply because my old bar was nearly worn smooth.
 
Chalk is vital for heavy lifts IMO. Whilst my grip is good for 300kg (rack pull - not a DL unfortunately :p) I doubt I could lift a 200+ DL with confidence without it now.

A good way to build up grip strength is to use double overhand grip for as heavy as you can go. I'm now up to 180 or so which is pretty cool.

HOWEVER!!!!!

On to more important things...

DS the beast that he is has achieved an incredible 185Kg squat @ 70kg!! INSANE! Fantastic work matey. You should be so proud of yourself. :)

N19h7m4r3 (can we change your name please?! :mad: :p) awesome work!

2 of the most impressive lifters here if not the most impressive lifters here on the whole forum. I doth my hat to you both. I am in awe.

When I get to my new gym with a proper power rack I shall be working on repping 200kg and then pushing myself for my 220kg target ;) Then 250+ Dls will come along too - just you wait... That'll put you a bit further away :p However it doesn't change the fact that your INCREDIBLE power to weight ratio is mind blowing. I am so so impressed. :cool:

Keep up the good work guys. :)
 
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