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Lifter's Lounge
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Truth Teller Offline
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Post: #1326
RE: Lifter's Lounge
(08-15-2015 01:50 AM)Agastya Wrote:  How do I break a deadlift plateau? I'm stuck at 375 while weighing 165 lbs. Unfortunately I have to bike seventeen miles at least three or four times a week, since I'm unable to drive to work, which makes gaining weight considerably harder.

Rack deadlifts. Warm up and put 375 on the pins around knee level (or so). Pull from there. Do five or so reps. The next time, put the pin down another inch and do the same thing. Partial movements can be unbelievably useful in building strength and muscle.

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
08-16-2015 02:18 PM
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Agastya Offline
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Post: #1327
RE: Lifter's Lounge
(08-16-2015 02:18 PM)Truth Teller Wrote:  
(08-15-2015 01:50 AM)Agastya Wrote:  How do I break a deadlift plateau? I'm stuck at 375 while weighing 165 lbs. Unfortunately I have to bike seventeen miles at least three or four times a week, since I'm unable to drive to work, which makes gaining weight considerably harder.

Rack deadlifts. Warm up and put 375 on the pins around knee level (or so). Pull from there. Do five or so reps. The next time, put the pin down another inch and do the same thing. Partial movements can be unbelievably useful in building strength and muscle.

Not a bad idea. Thanks for the tip.
08-16-2015 04:21 PM
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Post: #1328
RE: Lifter's Lounge
Good answer from TruthTeller.

Another variation which I like is to put a number of 1" thick mats down, say 6 or 7 each side, about as many as you'd have weeks in a cycle, like a normal blockpull.

Then stick a weight near your max on top, say 340 or so in your case, and shoot for a max number of reps. Let's say week 1 with 7 mats underneath, you hit 12-14 reps (you could do these rest pause), the next week you'd do 6 mats, then 5 the week after, etc. Each week you'd be trying to get as close to the previous week's reps as you possibly can, or to beat it. The idea is that without changing the weight, you'd be aiming to pull a weight near your max for 3 or 4 reps at least by the end of the cycle, and have worked it from every point, including your weak points, through the whole range of motion. I find this a very effective way of getting my deadlift to go up. Bear in mind though that your deadlift is pretty good for your weight, and progress is likely to be slow at this point - a 5-10lb gain over 6 weeks would be very good.

There might be more advice we could give you, but without knowing how you're training, it's hard to be particularly useful. Glute ham raises, heavy barbell rows, heavy swings etc might all be good too, if you're not already doing them, but again, without your programming, it's hard to be that helpful.

Strikeback has an excellent thread on deadlifting too. You should definitely give it a read if you haven't, he is a very strong guy at the same weight as you. He/others may also be able to give you some technique pointers.
08-16-2015 04:37 PM
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Post: #1329
RE: Lifter's Lounge
(08-16-2015 01:44 PM)TravellingSoldier Wrote:  Has anyone tried 5/3/1?

I've heard it's a good split - supposedly add 5-10 pounds on your lifts month over month which doesn't sound huge but if you add up a few years it could be pretty good!

I've been running 5/3/1 for the past 8 months. I'm about to change off it, but it's an excellent program.

10lbs/month is excellent progress even for beginners in my opinion. There's a lot that gets banded about on the internet about insanely rapid gains that can give you false expectations for your own progress, and leave you frustrated. As a rank beginner, you can of course make gains very quickly just by getting more efficient at a movement. But strength gains of 10lbs/month are excellent, and would take you from weak to respectably strong on every single lift. Even half as much on many lifts would lead to significant strength and size adaptions.

5/3/1 is really good for taking all the thought out of your programming, if that's what you're after. It gives you masses of flexibility with your assistance, and plenty of scope to address weaknesses. It also gives you certainty weeks in advance, which a lot of people like.

Personally I prefer to pick a certain rep range for a cycle, ramp to a top set, and try to add weight to that rep max each week. I find it easier to ensure I am working with sufficient intensity training this way. If I had one criticism of 5/3/1, it's that it is perhaps quite easy for the amateur trainee to not train with sufficient intensity to make progress. However, that might just be a reflection on my ability to work the program properly, or simply an acknowledgement that it doesn't suit my temperament. Either way, it is an excellent program that has a solid track record.
08-16-2015 04:45 PM
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Veloce Offline
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Post: #1330
RE: Lifter's Lounge
Just did squats 10x10 with Fisto.

I'm gonna be limping around tomorrow...

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08-16-2015 06:44 PM
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StrikeBack Offline
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Post: #1331
RE: Lifter's Lounge
Rack deadlift is fine, but don't overuse it as the weight lifted would be too close to your max (or more) that your CNS will be fried.

Remember to set it up in the same position you would be in, if you were to pull from the floor. Else you won't get any transfer.

Also, if your plateau is due to being weak off the floor, rack pulling isn't very useful for you.

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08-16-2015 09:32 PM
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StrikeBack Offline
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Post: #1332
RE: Lifter's Lounge
Last weekend I had a big powerlifting meet and finally achieved national elite grading. A couple of years ago, being hit hard by injuries, I could not even squat or bench the empty bar. Then I decided I would coach myself to elite grading, and I have done so. Very tired today, but very happy!

Having said that, my elite grading was achieved with elite level squat and deadlift, but lame-o-grade bench, so that's my next immediate target - fix the bench!

It never ends... Big Grin

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08-16-2015 11:59 PM
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Agastya Offline
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Post: #1333
RE: Lifter's Lounge
(08-16-2015 04:37 PM)H1N1 Wrote:  Good answer from TruthTeller.

Another variation which I like is to put a number of 1" thick mats down, say 6 or 7 each side, about as many as you'd have weeks in a cycle, like a normal blockpull.

Then stick a weight near your max on top, say 340 or so in your case, and shoot for a max number of reps. Let's say week 1 with 7 mats underneath, you hit 12-14 reps (you could do these rest pause), the next week you'd do 6 mats, then 5 the week after, etc. Each week you'd be trying to get as close to the previous week's reps as you possibly can, or to beat it. The idea is that without changing the weight, you'd be aiming to pull a weight near your max for 3 or 4 reps at least by the end of the cycle, and have worked it from every point, including your weak points, through the whole range of motion. I find this a very effective way of getting my deadlift to go up. Bear in mind though that your deadlift is pretty good for your weight, and progress is likely to be slow at this point - a 5-10lb gain over 6 weeks would be very good.

There might be more advice we could give you, but without knowing how you're training, it's hard to be particularly useful. Glute ham raises, heavy barbell rows, heavy swings etc might all be good too, if you're not already doing them, but again, without your programming, it's hard to be that helpful.

Strikeback has an excellent thread on deadlifting too. You should definitely give it a read if you haven't, he is a very strong guy at the same weight as you. He/others may also be able to give you some technique pointers.

Thanks again for the input. My ultimate goal is to hit 405. My beginning max was around 265 and increased by 10 pounds per week until I capped off at 375. I'll definitely give rack pulls and the mat idea a shot.

I think that my time spent on a rowing crew was the main reason for my quick gains--rowing builds enormous muscle endurance in your back--but another routine that I found helpful revolved around hexbar deadlifts. These are great for taller dudes like me because they target your quads more than conventional deadlifts, and don't require the same flexibility as squats. I would do a 3x10 @180lbs, a 2x8 @ 205 lbs, and a 1x6 @ 225 lbs. This definitely gave me a lot of pushing power in my quads, which translated well into improving my max.
08-17-2015 02:57 AM
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Robert Guiscard Offline
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Post: #1334
RE: Lifter's Lounge
(08-16-2015 11:59 PM)StrikeBack Wrote:  Last weekend I had a big powerlifting meet and finally achieved national elite grading. A couple of years ago, being hit hard by injuries, I could not even squat or bench the empty bar. Then I decided I would coach myself to elite grading, and I have done so. Very tired today, but very happy!

Having said that, my elite grading was achieved with elite level squat and deadlift, but lame-o-grade bench, so that's my next immediate target - fix the bench!

It never ends... Big Grin

Congrats, StrikeBack! That's impressive.
08-17-2015 10:35 AM
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StrikeBack Offline
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Post: #1335
RE: Lifter's Lounge
Cheers Smile I was straight back into training last night, before my opponents do!

Agastya Wrote:My ultimate goal is to hit 405. My beginning max was around 265 and increased by 10 pounds per week until I capped off at 375. I'll definitely give rack pulls and the mat idea a shot.

Your weakness here is programming, not any muscle group or lack of certain assistant exercises.

Basically you guys who have so-called plateaus (they aren't, you're using the wrong word) are running a peaking block. That's what blind linear progression is. When you peak (in your case, the 375lb deadlift), you think you have plateaued, and you back off a bit only to run head first into the wall again. Rinse and repeat. That's not smart training.

A plateau is when you've run a few full training cycles in a row and kept hitting the same weight in skill test / competition / 1RM test.

One really simple thing you can do is to start a new training cycle, this time beginning at say 290lb, using the same progression you did earlier, and end at 405lb.

I'd learn some basic programming first before you introduce more assistant exercises (aka variables) into your training. Save them for later, when you need to reach even bigger lifts. If you use them now at novice levels, you will be quickly out of options later on.

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08-17-2015 08:59 PM
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Post: #1336
RE: Lifter's Lounge
Does that mean your going to make a bench thread to round out the big three?
08-17-2015 09:04 PM
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Post: #1337
RE: Lifter's Lounge
(08-17-2015 09:04 PM)kbell Wrote:  Does that mean your going to make a bench thread to round out the big three?

Maybe, after I do posts on sumo deadlift and front squat first, i.e lifts I'm actually good at. Tongue I'm not a very good bencher myself, although I can coach it fine.

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08-17-2015 11:48 PM
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General Mayhem Offline
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Post: #1338
RE: Lifter's Lounge
I ran into a problem with my schedule this summer that made going to the gym a chore. I would get done working manual labor and be exhausted. I was dragging ass in the gym until I made a few tweaks.

One thing I did was start mixing instant coffee in my shaker bottle and taking it with me to the gym. This is a simple pick me up that works well for me without having to buy pre-workout.

I also changed up my routine quite a bit. Instead of a ton of heavy lifting I started doing a lot more reps at lighter weights. This has helped bring a different intensity to my workouts that I had been lacking.

Another thing I have been doing is incorporating unconventional shit that I haven't done for years like box jumps. I do them in a super set with hanging leg raises and it smokes the shit out of my core and gets my heart rate up.

I picked up a set of fat grips as well. I love putting them on the rope attachment for the cable machine when I do tricep extensions. It gives me a nice thick pump. The vascularity in my arms has been unreal lately.

Sometimes you need to remember to have fun in the gym, especially when you have been doing it for a long time.
08-18-2015 03:41 PM
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Vienna Offline
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Post: #1339
RE: Lifter's Lounge
What are your favorite shoulder exercises?

I'm doing the overhead barbell press, overhead dumbbell press, Arnold press and lateral/front raises. Could use a few more and would be grateful for pointers.
08-29-2015 01:44 AM
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redbeard Offline
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Post: #1340
RE: Lifter's Lounge
(08-29-2015 01:44 AM)DarianFrey Wrote:  What are your favorite shoulder exercises?

I'm doing the overhead barbell press, overhead dumbbell press, Arnold press and lateral/front raises. Could use a few more and would be grateful for pointers.

One arm dumbbell OHP with grip4orce attached.

[Image: inch-lifting.jpg]

Allows me to focus on form. Hits the abs for some stability strength. Good for the wrists. Alpha.
08-29-2015 07:05 AM
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Saweeep Offline
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Post: #1341
RE: Lifter's Lounge
Don't forget your rear delts.

So many people don't do any isolation exercises for these and it really makes a difference to your aesthetics!
08-29-2015 10:27 AM
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redbeard Offline
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Post: #1342
RE: Lifter's Lounge
LeanGains is one of my favorite blogs.

Martin was MIA for a while and then posted this update on what changes he's made. I'm going to do the same here.

  1. Warm-up - I used to do 20/30 minutes on the treadmill to warm up my mind and body, especially since I workout in the evening after work (before dinner). Now I do jumping jacks with dynamic stretching in between. This gets my heart rate up and gets me focused in a much shorter amount of time.
  2. Cardio - My only cardio is now a morning walk, yoga, or sport (tennis/basketball). This has been much more time effective and has allowed me to lift more often while getting leaner. The morning walk has replaced my 20/30 minute warm-up cardio and helps me stay focused during the first few hours of the day.
  3. Yoga - yes I've been doing yoga once a week in the morning. I think doing it at this low frequency is important because yoga is quick to have diminishing returns. Look at people who only do yoga...they aren't that strong but have great flexibility. Their physiques are not amazing. I have not run any MiXX style yoga game because I go early in the morning when all the HB's are still sleeping. Yoga has been very beneficial to my flexibility and breathing, but more importantly, it has helped with...
  4. Mind-Muscle Connection - A strange category to make gains in but it truly is significant for me right now. I feel each movement much better, and get a much better pump. A paradigm shift I made was to try to feel what exercises feel like in the middle of the movement. So many people focus on the start position and end. In between, they fall apart. The exercise this is most significant on is single leg deadlift. I love these, but so many people mess it up because they let the weight fall to the ground, then they yank it back up. Instead focus on stretching the hamstrings and then squeezing the gluten on the way up.
  5. Rear Delts - as CBW mentioned you must hit rear delts. A few weeks ago I was having trap pain after pressing and I think its because of excess pressing and imbalance in the back. I now do reverse pec deck and face pulls on pull day and have seen great results. My rear delts are very weak but I definitely feel gains. Face pulls are only 20 lbs but I do nice slow reps to assure a good squeeze.
  6. Wrist - I've always dealt with some wrist pain. Some of the exercises from Ross Enamit slightly helped, but I recently found my gym has a wrist roller machine and wow...game changer. That with plate curls has been critical.
  7. Changed fasting window - since I've been working more in an office setting I had a hard time eating lunch at noon with coworkers because I would get hungry around 5 when I would workout, and then eat until 9 or 10 PM after working out. Now all I do is lunch around 2/3 PM, lift around 5/6, post workout meal 7/8, protein snack or Udo's oil around 9/10, sleep. My workouts have been much more powerful because I'm not as hungry and the food is slightly digested.
  8. Protein Pre-Workout - I used to drink BCAA's religiously while working out but switched off because of sucralose (inb4 it's not that bad for you). I started taking a scoop of whey prior to working out and have seen GREAT results. So on lifting days, because I'm doing carb backloading, I eat a salad with spinach, beef, cheese, hardboiled eggs for lunch, then whey at 5, then a meal (usually chili) with 40-50g carbs and then maybe some PB or something. My workouts have felt amazing. I don't leave the gym tired anymore...I leave because I've run out of time.

My routine is still PPL. I do one big lift (squat, deadlift, barbell row, or incline DB bench press) for heavy weight low reps then move to hypertrophy for the rest. I don't count sets or aim to do specific sets. I usually do 5-6 sets on each exercise though. One warm-up high rep to feel the motion, 3/4 working, and then maybe a burnout.

I'm still floating around 200 lbs but am seeing muscle gains. I'm going to keep eating at this calorie level (about 2600) for a while and then try to increase cardio because eating this little is tortuous.
08-29-2015 12:43 PM
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Ingocnito Offline
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Post: #1343
RE: Lifter's Lounge
(08-29-2015 10:27 AM)CrashBangWallop Wrote:  Don't forget your rear delts.

So many people don't do any isolation exercises for these and it really makes a difference to your aesthetics!

During and post Arnold era, the #1 muscle judges used as the "tie breaker" was rear delts. It gives you that "delivery agent" look to your shoulders IMHO.
08-30-2015 02:18 AM
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Post: #1344
RE: Lifter's Lounge
(08-29-2015 01:44 AM)DarianFrey Wrote:  What are your favorite shoulder exercises?

I'm doing the overhead barbell press, overhead dumbbell press, Arnold press and lateral/front raises. Could use a few more and would be grateful for pointers.

Definitely a big proponent of the overhead dumbbell press as stated.

I do a variation, dropping some weight down, and turn it into overhead flys.

If you use 70 lb dumbbells for instance on a 10-15 rep set for dumbbell presses, drop down to 55 lbs or so, bring the weight down like you would for a press, but follow an arch pattern n the way up - like you would for chest flies - and at the top turn your hands inward touching the dumbbells together and squeeze/hold like a banshee at the top. repeat. Great shaper exercise.

I also like to alternate sets (not superset per se, just switching between the 2) between overhead dumbbell presses and overhead dumbbell flies.
08-30-2015 02:32 AM
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realologist Offline
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Post: #1345
RE: Lifter's Lounge
For motivation



08-30-2015 05:28 PM
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Cr33pin Offline
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Post: #1346
RE: Lifter's Lounge
What muscles are worked when you have a grip from the cable machine and your holding it like a beta holds a beer at his chest at the club. Then you just rotate it away from your body as far as your arm will allow? I saw all the buff dudes in Peru doing it... I don't know what its called or how to research it more :/

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(This post was last modified: 09-01-2015 09:59 AM by Cr33pin.)
09-01-2015 09:58 AM
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Volbeck Offline
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Post: #1347
RE: Lifter's Lounge
^

I think you're referring to what one site calls Cable Standing Shoulder External Rotation. Information is available at the link.
09-01-2015 10:36 AM
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Enigma Offline
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Post: #1348
RE: Lifter's Lounge
Hey guys, what's the piece of equipment where one end of the barbell sits in a joint mounted to the floor and you use the other end to exercise? I know there was a thread posted on it before but I can't find it nor the name of the equipment anywhere.
09-02-2015 06:25 AM
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Saweeep Offline
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Post: #1349
RE: Lifter's Lounge
They're called Barbell Landmines
09-02-2015 07:35 AM
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Post: #1350
RE: Lifter's Lounge
(09-02-2015 06:25 AM)Enigma Wrote:  Hey guys, what's the piece of equipment where one end of the barbell sits in a joint mounted to the floor and you use the other end to exercise? I know there was a thread posted on it before but I can't find it nor the name of the equipment anywhere.

Here you go: Landmine exercises: an easy, great alternative for reducing impact

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09-02-2015 11:57 AM
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