with bobbyorr - Top level Powerlifter

[MuSuLPhReAk]

bobbyorr is a top level Canadian Powerlifter. This will be the official thread to ask him questions and get some answers.

[LonelyBedouin]

Very cool, welcome bobbyorr and thanks for helping us out!

[trainharder]

Welcome aboard and thanks in advance for all the insight!

In your opinion, what are the mains reasons/factors why a lot of guys fail to grow and get stronger?

Do you think it's possible for any healthy man to have a 300lbs bench?:D

[GYMBRAT]

WELCOME bobbyorr.....Bobby Orr was the best!

[bobbyorr]

Thanks everyone for welcoming me to the forum!!!!!

I still think Bobby Orr could strap on the blades and skate around most of the NHL!!!!


Welcome aboard and thanks in advance for all the insight!

In your opinion, what are the mains reasons/factors why a lot of guys fail to grow and get stronger?

Do you think it's possible for any healthy man to have a 300lbs bench?

the 3 main reasons why people don't get bigger and stronger
1. they don't EAT!!!! the only way you can grow is eating... if you want to grow, try eating 10000 calories a day, most people can't and thats ok, but you need to eat more than you are now

2. their training sucks... its a harsh thing to say, and im not saying my training perfect by anymeans, i see most people do one of two things... either the EXACT same work out every time in the gym, or waste time on useless stuff... I have seen people do 1.5 hours of curls... an not leg curls...

3. cheer for the toronto maple leafs... anyone that does this clearly shows a lack of a brain.. haha just kidding

there is a saying that I live by...

IF YOU KEEP DOING WHAT YOU ARE DOING, YOU WILL KEEP GETTING WHAT YOU ARE GETTING

and if someone wants a 300 bench.. I think they can get it... after seeing Laura Phelps close grip 300 for 3 (she is pound for pound the strongest woman ever) at about 180lbs... i think anyone can

[Memo]

Question 1: I am 5'4, and interested to get into powerlifting. I am not really strong, my deadlift is 315, squat kinda low from a hip injury and I haven't benchpress in years. But do you think being short is detrimental to powerlifting, that I will soon plateau from lack of frame to put more muscle.

Question 2: I train BJJ 3x a week, and strength training is part of my conditioning and help my success on the mat, but hoew detrimental would be sparring 3x a week for a career in power lifting.

Thank you.

[bobbyorr]

Question 1: I am 5'4, and interested to get into powerlifting. I am not really strong, my deadlift is 315, squat kinda low from a hip injury and I haven't benchpress in years. But do you think being short is detrimental to powerlifting, that I will soon plateau from lack of frame to put more muscle.

Question 2: I train BJJ 3x a week, and strength training is part of my conditioning and help my success on the mat, but hoew detrimental would be sparring 3x a week for a career in power lifting.

Thank you.

You actually sound like the perfect powerlifter..the shorter you are the less of a movement you have to do...
squatting deep IS THE BEST THING EVER..
it will be hard to be great at both sports at the same time.. but each one will make the other sport better i feel.. flexibilty is something the is greatly overlooked.. and if you have that you are already ahead of the game

[JacktheThriller]

Do you think that bodybuilders lack structure in their routines, whereas powerlifters have cycles that account for small changes every week?

[bobbyorr]

Hey bobbyorr! Welcome and nice to have you aboard!

When it comes to deadlifting, what's your take on doing it conventional or sumo style? Is there one you find superior or does that typically depend on the person and which muscle they're looking to build. Generally I do it sumo style and keep my back fairly straight throughout the movement, thus really feeling it in my hams. Thanks in advance! Cheers!

cch

I don't recommend either... I recommend both, hey both depend on the posterior chain, one is more back and the other, like you said is more ass and hamstrings.
So do both. As long as or technique is sound do both. They both will help each other. And if you switching it up you will keep your body guessing and growing!!!

[natenator]

ok what's the best and I mean absolute best arm and knee sleeves for someone with cronic panin/injuries?

I am not a PL (bodybuilding ) but am sick of sitting on the sidelines for the past 6-7 weeks training wheneve3r I think I am feeling decent enough to hit a workout.

I had a thread but can't make up my mind. Rehaband or something like that rhinobolt recommended. What do you recommend?

[bobbyorr]

Do you think that bodybuilders lack structure in their routines, whereas powerlifters have cycles that account for small changes every week?

Structure and consistantcey are you two biggest differnces I find between a weekend warrior and a competitive bodybuilder or powerlifter. How many times have you heard guys say "Im not sure what to do today... Maybe some leg press and curls"

when you lay out your training, you should start at the goal you, like a meet or a show, and work your way back, try to plan at least 12 weeks in advance and have at least 2 deload weeks(assuming you are lifting heavy).

And that way you can pick out your main lifts and change the accesories as you see fit.

You need a plan in place, but it doesn't have to be set in stone

I hope that makes sense for ya!!!!!

[bobbyorr]

ok what's the best and I mean absolute best arm and knee sleeves for someone with cronic panin/injuries?

I am not a PL (bodybuilding ) but am sick of sitting on the sidelines for the past 6-7 weeks training wheneve3r I think I am feeling decent enough to hit a workout.

I had a thread but can't make up my mind. Rehaband or something like that rhinobolt recommended. What do you recommend?

Rhino Has some good answers for this because the dude is always hurt!!!

You cannot go wrong with rehband. It is expensive because it works and works well. The knee sleeves give a little support. Not alot but enough to know they are there, but nothing is like that warm tight feeling... On your knees. I highly recommend the back brace from rehband. That thing is awesoem.

I have a friend that is an ATP rep for Canada I will get his email on here anyone that needs rehband or anything fro
ATP can order from Barry.

Hope that helps!!

[tiramisu]

My forever lever belt arrived yesterday (ups raped me for almost the price of the belt).

How tight for squats/deads?

[bobbyorr]

My forever lever belt arrived yesterday (ups raped me for almost the price of the belt).

How tight for squats/deads?

UPS is GAY. Not that there is anything wrong with being gay. But they suck.

I use a lot of different placing on my belt. I like mine tight when i squat raw, and looser for everything else. If you find you are getting a gut pinch on deadlifts, wear the belt higher on your stomach(covering the bellybutton or higher) and make sure you breathe air into your stomach and push against the belt.

Down with UPS!!!!!

[natenator]

Rhino Has some good answers for this because the dude is always hurt!!!

You cannot go wrong with rehband. It is expensive because it works and works well. The knee sleeves give a little support. Not alot but enough to know they are there, but nothing is like that warm tight feeling... On your knees. I highly recommend the back brace from rehband. That thing is awesoem.

I have a friend that is an ATP rep for Canada I will get his email on here anyone that needs rehband or anything fro
ATP can order from Barry.

Hope that helps!!
yes please and ASAP lol

[bobbyorr]

Bantoniow[at]hotmail.com


His name is Barry and tell him Shane sent. Won't get you anything but will let him know where you got his name!!!!

[tiramisu]

Is 5-3-1 appropriate for an intermediate lifter? Effective alternatives?

[bobbyorr]

Is 5-3-1 appropriate for an intermediate lifter? Effective alternatives?

Yes use it for sure. I do I love it. For bodybuildrs use boring but big and to get strong as he'll use the triumvant

best 10 bucks ever

[metalchick]

Heyy.

What do you think is the best comp prep routine, for 4 weeks out. I just finished Sheiko #29 and responded very well to the high volume.

Thanks!

[bobbyorr]

http://www.elitefts.com/sheiko/5_week_comp_cycle.htm

here is a good one from elite. Since you have been on it I would just start at week two

Sheiko is something I haven't read nearly enough on. But for you I will do all I can to have better info as soon as possible!!!
and what meet are you training for ?

Man Russians are crazy

[metalchick]

Thanks, that sounds good.
I am training for the CPO meet in Brantford. Will be competing raw.
Yes Russians are crazy, but strong as hell too!

Also, I was wondering if you could tell me the bench commands for CPO meets. I was looking at the rules, and there is no 'start' command?

[bobbyorr]

i will actually be a ref there :)

you are right there is NO start command. just the press command

[metalchick]

Awesome!
Thanks for clearing that up.

[Ritch]

At what point do you find it acceptable to use straps when deadlifting? I`ve had some bad injuries and have just started deadlifting for about 4 weeks. I did 315 yesterday and on rep 5 the bar just fell out of my hands.

[bobbyorr]

At what point do you find it acceptable to use straps when deadlifting? I`ve had some bad injuries and have just started deadlifting for about 4 weeks. I did 315 yesterday and on rep 5 the bar just fell out of my hands.
Personally I don't like using them for pulling at all. Rack pulls and really heavy DB rows are the only Time I use them.

I would suggest reseting after evey rep and re grip the bar.

2 great exercises for fixing that are; High rep DB rows with weight you can hold on to. So if you usually use 80's you can use 50's. Shoot for 3 sets of 20 to 30 reps
The other is lunges with heavy DB. My training partners wife, who also powelifts, @150 lbs uses the 70's or about 4 sets of 80 feet.

A strong grip makes life easier
Shane

[Vitamin S]

i use to be like that, but no point better to use strap so the load is much less on the biceps and forearms and u can get better contraction in the back where u should be , this will also make sure less yanking etc.

also you can handle more weight properly straps have their place.

[JacktheThriller]

my friend claims his friend went from squatting 2 plates to 5 plates in his squat, in just 8 months, is this possible without gear? with gear even?

[JacktheThriller]

CCH that is amazing

[bobbyorr]

i use to be like that, but no point better to use strap so the load is much less on the biceps and forearms and u can get better contraction in the back where u should be , this will also make sure less yanking etc.

also you can handle more weight properly straps have their place.

For bodybuilding yes. Not nearly as much in powelifting because you cannot use straps on the platform.

If you have a 600 lbs low back and a 300 pound grip.

You have a 300 pound deadlift

[bobbyorr]

CCH that is amazing


Cch that is great!!!
That is probably the type of numbers your friends friend put up. I have seen guys learn how to squat and put 50 lbs on in a weekend. So 250 on 8 months I would say is obtainable.

They would definately have to be working there ass off for those 8 months too.


Heavy back squats and milk. What else do you need

[Rhinobolt10]

Hey Bobby, what are your meet goals for the Worlds?

Got any cool stories from Westside Barbell? what was Louie SImmons like?

[bobbyorr]

Hey Bobby, what are your meet goals for the Worlds?

Got any cool stories from Westside Barbell? what was Louie SImmons like?

Thanks for the shameless plug.

I am hoping to get a 1050 squat, 650 bench and 750 deadlift.
All will be Canadian records in the 242 lbs weight class.

Westside is un****ing real. Louie is one of the nicest people I have ever met. That guy returns every call he gets.

[bobbyorr]

Holy shit on a stick! Them are some numbers... wow! All with shirt/suits I assume? How about raw numbers in comparison?

cch

Squatis about 650, bench is 405 and deadlift is about 650

[CanadianIron]

The shirt/suit adds 250lbs to your bench!?

[bobbyorr]

The shirt/suit adds 250lbs to your bench!?

Yes and the more you get your technique dialed in

[natenator]

Bantoniow[at]hotmail.com


His name is Barry and tell him Shane sent. Won't get you anything but will let him know where you got his name!!!!
sent email to homeboy... no reply yet.

[bobbyorr]

I will find out asap

[bobbyorr]

Barry said ATP is talking longer than usual to send stuff.

For orders, just tell them the item off the ATP website and he will confirm the order. He is in the process of getting a bull order right now

[Talo]

I must say this is very cool of you to do. Good luck to you in Worlds . When is it and where is it ?

Also what fed do you compete in ? I did my first comp last June with the GPC in Calgary , but I'm thinking of competing with the IPC in January. I'm going to do as many meets as I can phyically handle this year so that I can get more experience doing it ( with both feds )

Also I noticed you mentioned the 5/3/1 program and that you where doing it. Are you basically training RAW with this ? If so how often do you put your gear on and train ?
I'm doing the same program , but havent put any gear on in prob 3 months am I waiting to long to train with gear ? My next comp isin't until January and I plan on staying with this program all the way through.

[bobbyorr]

I must say this is very cool of you to do. Good luck to you in Worlds . When is it and where is it ?

Also what fed do you compete in ? I did my first comp last June with the GPC in Calgary , but I'm thinking of competing with the IPC in January. I'm going to do as many meets as I can phyically handle this year so that I can get more experience doing it ( with both feds )

Also I noticed you mentioned the 5/3/1 program and that you where doing it. Are you basically training RAW with this ? If so how often do you put your gear on and train ?
I'm doing the same program , but havent put any gear on in prob 3 months am I waiting to long to train with gear ? My next comp isin't until January and I plan on staying with this program all the way through.

Thanks!! I'm more than happy to help, I really would like this sport to grow in Canada!!!
I will be compete in the WPC worlds in Bournesmith England on the 22nd of Nov... Canada is sending 5 athletes, Myself, two juniors from montreal, one master from montreal and the great Al Meehan, Canada's best powerlifter to date.. It starts on the 18th and goes to the 22nd..

the IPC is pretty much the same rules as the WPC and there are some great guys that lift there...
the thing about competing alot is the stress on the body.. not so much the physical stress but the metal stress, some can handle it and some can't..

for the 5/3/1 i am doing it raw (with a belt) I start about 8 weeks out from a big meet getting into my gear... i have to travel 3 hours to a gym that has a monolift so i dont like to do it all year haha... I;m still a bit cheap...
if you are comfortable in your gear its not a huge issue being out of it alot... one thing i learned at westside, they only bench in shirts once a month to make sure that they remember how it works!!!

what comp are you doing in january?


slowing turning into a gear whore - Shane

[Talo]

I've got the same thinking in if I can get into gear atleast once every month or two I should be ok. I figure as long as I can get my raw strength up I should have a good carry over.

The meet I'm thinking about doing in Jan will be the Viking open with the IPC (drug tested). I've contacted them about it so I'm good to go . The only thing with this is it's in Medicine Hat and that's about 8 hours away. Then I think I'll do the Nationals later in the year with the GPC.

I'm glad there is people like you around that are bringing awareness to this sport , if there is anything I can do to help just let me know as we've got a small group of guys up here that are fenatics (sp?) about this sport and we're always trying to get more on board.

[bobbyorr]

all i can say is spread the word!!!


and be prepared to answer 10,000 questions about steroids ha ha

[Dallas Hogan]

Hey snobby bobby, what do u recommend I do to bring up my deadlift? :greet

Also, Im thinking of barking up some powerlifting comps, what do u suggest for my first comp?

[bobbyorr]

Hey snobby bobby, what do u recommend I do to bring up my deadlift? :greet

Also, Im thinking of barking up some powerlifting comps, what do u suggest for my first comp?

dallas you thick, thick, SOB... wha would you consider your weakest part? the grip, lock out or off the floor??? I know you dont want to be gay, but if you switched to sumo for powerlifting, you would have almost no stroke...

I would suggest a CPO or GPC raw event first... we are hosting one in montreal in January 9th i think, you fly into ottawa i will drive you there and back!






they call me the "mini me" of Dallas-Shane

[bobbyorr]

oh i forgot the advice haha

if it is grip start rocking the high rep heavy DB rows and DB lunges

if it is the lock out, quad banded rack pulls(will also help the grip and may tear your calluses off)

http://www.youtube.com/watch?v=J1B_8wyVTy0

if it is off the floor, rig up banded pulls off the floor while standing on a box... builds explosive strength i put some videos of when i was at wesdtside too

http://www.youtube.com/watch?v=04H4yz6L528 (deadlifting at westside barbell in Columbus Ohio)

(i know that this one doesn't have bands on the bar... but if you can see the steel pegs coming off the platform, that is were the bands go

[Dallas Hogan]

ummm was kiddin about my dead, its damm fine if you ask me. lol, but what about help on the sqwoot? (squat) P.S. KICK ASS AT THE WORLDZ!!

[bobbyorr]

thanks buddy!!!!

get some videos on youtube and we can look at it more, where is yuour squat at?

[bobbyorr]

http://www.youtube.com/watch?v=etV1_UV5KjQ

Here is a Video of my training group in Montreal

[dku]

^ Cool.

[Big D]

intense, good work

[bobbyorr]

Thanks Guys!!!

and if you didn't know my name is Shane Church
I'm rocking the sweet camo canvas squat suit from Ginny's and a Metal Pro squatter as a deadlift suit, and a double ply denim bench shirt from Noc Warrior in New york, I'm not sure where in new york though

[Diesel_250]

just search "Dallas The Punisher Hogan" on youtube and there are a number of videos of him. I think if you search Rayner20 there are alos some more vids that show up.

Having trained with Big D I can say his squat looks pretty good but I am definitely not a professional.

[bobbyorr]

just search "Dallas The Punisher Hogan" on youtube and there are a number of videos of him. I think if you search Rayner20 there are alos some more vids that show up.

Having trained with Big D I can say his squat looks pretty good but I am definitely not a professional.

I have competed with D in strongman for 3 or 4 years now... the dude is an absolute beast!!!

he does have a weird fetish with smiley faces though... its knda creepy haha just kidding dallas

[bobbyorr]

ummm was kiddin about my dead, its damm fine if you ask me. lol, but what about help on the sqwoot? (squat) P.S. KICK ASS AT THE WORLDZ!!

first off, stop squatting stupid high
http://www.youtube.com/watch?v=3u7Q_yHCbTQ

haha that was set so high for everyone.. i thought i had a video of me there too but i don't

http://www.youtube.com/watch?v=37LrkzQ-iLA

besides that your squats look awesome... nice and deep, drive your elbows under the bar on the way up... if anything i would be worried about the bald creeper behind you... he looks like is is trying to take advatage of you while you are pinned under the bar haha

serious all i can see, andeven then can barely see, is driving your head back on the way up... but where the camera is i cant really see your giant head

great work buddy... where is your 1RM? around 625-650?




Dallas "I like to eat childern" Hogan is a great dude
Shane Church

[Diesel_250]

Dallas is a beast and his deadlifting with only the drawstring on his shorts is insane. I have had the pleasure of training with the BIG MAN at his warehouse, I am just getting started with strongman but hope to train hard this winter and make some good gains.

[Mastagon]

first off, stop squatting stupid high

http://www.youtube.com/watch?v=37LrkzQ-iLA


Damn I enjoyed watching that video. My technique is similar to yours, so its good to know I might also be doing something right...

Its weird watching a good squat vid, does anyone else start to get this "ghost squat"
feeling, where your quads start to feel funny watching someone else squatting?

[Jmany]

hey quick question not sure if you can help but... when i am benching mainly (or any kind of press for that matter to a degree) my biceps get a really bad weak feeling right around the bottom of the bi/where it connects to forearm. i feel very strong and can bench more but my biceps are pretty much holding me back :/

which is ****ed cause you dont use bis at all. i get so mad i wanna throw a 50lb dumbell at someone

[bobbyorr]

this is some i will defer to Rhino... he knows what you are alking aboout he has the exact same thing going on with him right now.

My other training partner also has bicep issues... more than likely what it is, is bicep tendonitis,
but the real question is why the hell does everyonbe have it and how can i make it go away and not come back... I will let rhino in here and hopefully he can shed some light on this.




you are not alone my friend... there is many as ****ed up as you
Shane

[tiramisu]

I've reached a sticking point with my deads at 455.

Details:
I can:
pull 405 with no belt.
rack pull 500 from about 2 inches below the knee with no belt.

Current squat is 385 and I'm pretty sure I'll hit 400 next max day.

Problem:
When I try to pull 455 I'm finding that I can get the bar up about 2 inches but my shoulders drift in front of the bar and I'm done.

* I'm using a belt but realizing pretty quick it only really helps at the middle and top of the lift.

* Grip isn't the issue I can hold the weight with a mixed grip and even tried with straps.

* I tried setting up with the bar over the balls of my feet rather than the middle and it bought me about an inch.

* I generally lift with my squat shoes so I tried barefoot but it didn't really help. (I've got the powerfirm shoes and the have a very conservative heel)

Question:

Do I need to get my squat up?
Weak Hams/Glutes?

Is this a technique issue?

Thanks,
t

[bobbyorr]

The quick answer is yes. More than likey a technique issue but it could be a Weak upper back and it rounds out before you can get you hips thru.

Do you have and videos?



Deadlift is not all Ass ans back haha!!!

Shane Church


I've reached a sticking point with my deads at 455.

Details:
I can:
pull 405 with no belt.
rack pull 500 from about 2 inches below the knee with no belt.

Current squat is 385 and I'm pretty sure I'll hit 400 next max day.

Problem:
When I try to pull 455 I'm finding that I can get the bar up about 2 inches but my shoulders drift in front of the bar and I'm done.

* I'm using a belt but realizing pretty quick it only really helps at the middle and top of the lift.

* Grip isn't the issue I can hold the weight with a mixed grip and even tried with straps.

* I tried setting up with the bar over the balls of my feet rather than the middle and it bought me about an inch.

* I generally lift with my squat shoes so I tried barefoot but it didn't really help. (I've got the powerfirm shoes and the have a very conservative heel)

Question:

Do I need to get my squat up?
Weak Hams/Glutes?

Is this a technique issue?

Thanks,
t

[tiramisu]

The quick answer is yes. More than likey a technique issue but it could be a Weak upper back and it rounds out before you can get you hips thru.

Do you have and videos?



Deadlift is not all Ass ans back haha!!!

Shane Church

No videos. I can rack pull 500 so I don't think it's upper back but then again I don't really know what I'm talking about.

I don't train w/ a partner so video isn't likely to happen. Any suggestions for figuring it out myself?

[bobbyorr]

No videos. I can rack pull 500 so I don't think it's upper back but then again I don't really know what I'm talking about.

I don't train w/ a partner so video isn't likely to happen. Any suggestions for figuring it out myself?

My training partner pulls around 650 any time , but without the verble cues when the weights get high, he rounds his upper back..

when you do high rep deads, what do you feel getting tired first?




2 days till England!!!!!
Shane Church

[bobbyorr]

and for videos, just find a spot to put the camera from the side a bit from the front

[tiramisu]

My training partner pulls around 650 any time , but without the verble cues when the weights get high, he rounds his upper back..

when you do high rep deads, what do you feel getting tired first?

2 days till England!!!!!
Shane Church

Good question that I don't know the answer to.
I will try and find out.

thanks.

[bobbyorr]

and do you pull sumo or conventional?

[tiramisu]

conventional and I've got fairly normal proportions. A slightly long torso but not a lot.

[tiramisu]

... I'm watching rippetoe technique videos on youtube.

[Dallas Hogan]

Shane, here is my 550lbx5 from 2w ago, besides being humped, howz it look? http://www.youtube.com/watch?v=csPeYC8bWSA

In a couple days ill post my 600lbx3:help

[Mr.Meat]

I'm doing my first PL meet in January and I'm gonna DL only. I was wondering how do I pick the weights for my 3 attempts? Last time I attempted a max in training I did 675 then 725 for a PR. I'm gonna be looking to pull around ~750 for my last attempt... How do I pick my first 2 attempts so the last one is possible.

ps In my mind I'm not competing against anybody.. I'm just trying to pull an official number.

pss. Any things to watch for as far as getting my DL disqualifed?

[bobbyorr]

Shane, here is my 550lbx5 from 2w ago, besides being humped, howz it look? http://www.youtube.com/watch?v=csPeYC8bWSA

In a couple days ill post my 600lbx3:help

Dear Dallas,

God damn

signed Shane



Your squats look REALLY good, I would like youto hold your air for the entire rep though, you let it out as soon as you get out of the bottom. And that spotter must be able to shrug a 1000 becasue he has a huge yoke!!!!

great work D





Dallas can squat and deadlift.. he is pretty much a powerlifter
Shane Church

[bobbyorr]

I'm doing my first PL meet in January and I'm gonna DL only. I was wondering how do I pick the weights for my 3 attempts? Last time I attempted a max in training I did 675 then 725 for a PR. I'm gonna be looking to pull around ~750 for my last attempt... How do I pick my first 2 attempts so the last one is possible.

ps In my mind I'm not competing against anybody.. I'm just trying to pull an official number.

pss. Any things to watch for as far as getting my DL disqualifed?

I would go with something that you can easily doube in the gymlets say 650ish then on the second go for the number you are looking for 740 to 750, and WHEN you make that ecide from there, if you crushed it go say 25 to 30 pounds higher and if it was a grinder just add 10 or so..

PS. that is a great attitude

PSS. you need a singlet, shoes and high socks.. technique wise it is just no hitching and make sure it is locked out, and you can't drop the weights when you are done, you have to put it down.




I guess there is a lot of rules for deadlift...
Shane Church

[Diesel_250]

Dear Dallas,

God damn

signed Shane



Your squats look REALLY good, I would like youto hold your air for the entire rep though, you let it out as soon as you get out of the bottom. And that spotter must be able to shrug a 1000 becasue he has a huge yoke!!!!

great work D





Dallas can squat and deadlift.. he is pretty much a powerlifter
Shane Church

Dallas' spotter specializes in yoke raises LOL

[Rhinobolt10]

hey quick question not sure if you can help but... when i am benching mainly (or any kind of press for that matter to a degree) my biceps get a really bad weak feeling right around the bottom of the bi/where it connects to forearm. i feel very strong and can bench more but my biceps are pretty much holding me back :/

which is ****ed cause you dont use bis at all. i get so mad i wanna throw a 50lb dumbell at someone


Hey man, Your biceps are a bigger part of the bench that you'd think. Especially in getting the bar off your chest, where your lats play a big role. I''ve been struggling with this for about 2 years now... so I've gotten to know ways around it.

The easiest and best solution, is to lay off bench for a while, and bring up movements that don't hurt your biceps. I've been trying to focus on my overhead and close grip as they're generally pain free movements.

For back work, I've been doing it a lot more bodybuilding style, moderate weight, very high reps and really feeling the muscles. I find whenever I try for chins or heavy rows my biceps get really aggravated.

Squatting is another big thing. When I'm trying to competition squat, I hold the bar on my back with hands as close together as I can. This helps my upper back be very tight, it's also very very straining on the biceps, so right now I'm holding the bar fairly wide.

The other thing, and it pisses me off is to get your biceps stripped by a good massage therapist... did I say good? I meant cheap. This is what's going to fix the problem, but it won't happen overnight. It's going to take probably 3-5 sessions. But I'd recommend at least 1, they're extremely knowledgeable about muscles and can probably shed a lot of light on your problem.

If that's just not an option, foam rolling the biceps can be a big help. Also, do the pec stretch... but with the back of your hand on the wall and thumb down. This is a great bicep stretch. Very high rep dumbells is good. 100 reps for a month will be a big help. Some kind of neoprene sleeve pulled high on the biceps will keep some blood in there, and will help you through your workouts in the immediate future.

One other good thing is sticking your arm in a bucket of ice water for as long as you can stand it. I've been just using a very cold shower... I try to count to 100 before I get in the hot again.

For me this has become something that will pop up from time to time... and is pretty burtal. I haven't made a lot of bench progress in the last 2 years because of it, where all my other lifts have steadily increased. But this time, I know I'm going to get over it, using a combination of all the stuff I just outlined. But most of all, I'm going to be patient, and not just rush right back to benching like an idiot again.

Hope this helps.

[O-Train]

When setting up for a conventional stance deadlift how far should the bar be from your shins?

[Rhinobolt10]

I would go with something that you can easily doube in the gymlets say 650ish then on the second go for the number you are looking for 740 to 750, and WHEN you make that ecide from there, if you crushed it go say 25 to 30 pounds higher and if it was a grinder just add 10 or so..

PS. that is a great attitude

PSS. you need a singlet, shoes and high socks.. technique wise it is just no hitching and make sure it is locked out, and you can't drop the weights when you are done, you have to put it down.




I guess there is a lot of rules for deadlift...
Shane Church

Shane pulls more than me... and is pretty fearless on the platform... so I can see how he'd make that work for him.

I could never take attempts like that tho... jumping 100lbs? for me that's too much, I've seen Shane do that at meets, but I can't.

If you're trying to set up 750, I'd go 675,715,750... I hate taking jumps over 10%, I find it's just too much of a shock to the system.

Personally, I'd try for 750 on the 2nd pull... but it just depends where you're at in your training and if you're feeling strong. I generally open with something I can triple, go for the meet goal 2nd attempt, and go for something retarded on the 3rd.

Just something else to think about.

[bobbyorr]

Hey guys,

I'm in England right now nd will be here for 2 weeks at the WPC Worlds for powerlifting... I will be back in full force when i get back!!!!

Ed Coan is a beast!!!!!!!
Shane Church

[Diesel_250]

Good Luck in England

[Jmany]

Hey man, Your biceps are a bigger part of the bench that you'd think. Especially in getting the bar off your chest, where your lats play a big role. I''ve been struggling with this for about 2 years now... so I've gotten to know ways around it.

The easiest and best solution, is to lay off bench for a while, and bring up movements that don't hurt your biceps. I've been trying to focus on my overhead and close grip as they're generally pain free movements.

For back work, I've been doing it a lot more bodybuilding style, moderate weight, very high reps and really feeling the muscles. I find whenever I try for chins or heavy rows my biceps get really aggravated.

Squatting is another big thing. When I'm trying to competition squat, I hold the bar on my back with hands as close together as I can. This helps my upper back be very tight, it's also very very straining on the biceps, so right now I'm holding the bar fairly wide.

The other thing, and it pisses me off is to get your biceps stripped by a good massage therapist... did I say good? I meant cheap. This is what's going to fix the problem, but it won't happen overnight. It's going to take probably 3-5 sessions. But I'd recommend at least 1, they're extremely knowledgeable about muscles and can probably shed a lot of light on your problem.

If that's just not an option, foam rolling the biceps can be a big help. Also, do the pec stretch... but with the back of your hand on the wall and thumb down. This is a great bicep stretch. Very high rep dumbells is good. 100 reps for a month will be a big help. Some kind of neoprene sleeve pulled high on the biceps will keep some blood in there, and will help you through your workouts in the immediate future.

One other good thing is sticking your arm in a bucket of ice water for as long as you can stand it. I've been just using a very cold shower... I try to count to 100 before I get in the hot again.

For me this has become something that will pop up from time to time... and is pretty burtal. I haven't made a lot of bench progress in the last 2 years because of it, where all my other lifts have steadily increased. But this time, I know I'm going to get over it, using a combination of all the stuff I just outlined. But most of all, I'm going to be patient, and not just rush right back to benching like an idiot again.

Hope this helps.

thanks alot bro yeah at least now i have an idea where to start, my squats and deads are going up but chest has gotta catch up i think i will take some time off from training any direct biceps and let them recover

[Talo]

Goodluck.

Try to get some video if you can....I'm sure someone will bust a world record.

[Dallas Hogan]

Good luck Mr. "my legs are swollen from mutiple bee stings" and remeber .........TRAMPLE THE WEAK AND HURDLE THE DEAD!!!:cflag

[Dallas Hogan]

On a dif note, I have the same lingering bicep issue which really seems to flare up when I do sqts, log pr etc, I just had my first massage session with an extremely beautiful woman and she tore the shiat outta my arm! I will post my progress with these session but I would already highly recommened gettin this done.

[natenator]

On a dif note, I have the same lingering bicep issue which really seems to flare up when I do sqts, log pr etc, I just had my first massage session with an extremely beautiful woman and she tore the shiat outta my arm! I will post my progress with these session but I would already highly recommened gettin this done.
massage or ART?

[bobbyorr]

Thanks for all the well wishes!!

I kind of sucked but still finished 4th in my weight class
375kg squat (821 lbs)
232.5 bench (512 lbs)
280kg deadlift (617 lbs)
those were all my openers and that is all I hit
887.5 kg total (1956 lbs)

No where close to what I wanted but I still made it!


My full write up is at www.shanechurch.com (http://www.shanechurch.com)

[AlladdinSane]

No bombing = CONGRATS!!!

[Talo]

Those are great numbers, congrats. Only one way to go from here^

[LonelyBedouin]

Hey man, Ive watched a Dave Tates video on deadlifting. And he said keep shoulders behind the bar, I find this extremely hard to do. Any suggestions on how to improve my form? Have any more videos or tips?

[bobbyorr]

Hey man, Ive watched a Dave Tates video on deadlifting. And he said keep shoulders behind the bar, I find this extremely hard to do. Any suggestions on how to improve my form? Have any more videos or tips?

first off nice pic,

dave give great advice and cues, have your shoulders behind the bar is the same as tearing the bar apart on the bench, you are not actually doing it, but you are trying to do it... I just posted some videos a couple pages back of me pulling at worlds.. but i pull sumo...
if you pull conventional, just keep an arch in the low back really really tight and stand up...

Deadlift, the true test of strength

Shane Church

[LonelyBedouin]

first off nice pic,

dave give great advice and cues, have your shoulders behind the bar is the same as tearing the bar apart on the bench, you are not actually doing it, but you are trying to do it... I just posted some videos a couple pages back of me pulling at worlds.. but i pull sumo...
if you pull conventional, just keep an arch in the low back really really tight and stand up...

Deadlift, the true test of strength

Shane Church

Ahhh ok makes more sense now. I looked back a few pages but I guess I missed it, Ill have to look again.

And yea I guess you missed this broad she came on here posted a few other pics...

[bobbyorr]

Ahhh ok makes more sense now. I looked back a few pages but I guess I missed it, Ill have to look again.

And yea I guess you missed this broad she came on here posted a few other pics...

yes I did... damnit

I have tried the shoulders behind the bar too,I find as soon as I started I shot ahead and rounded my back

Stay Strong

Shane Church

[buildinthaskinnys]

Hey BobbyOrr,

How important is speed work in powerlifting?

[bobbyorr]

Hey BobbyOrr,

How important is speed work in powerlifting?

Depends on who you ask.. Louie would punch you in the face for even asking haha...
Some believe that it doesn't matter, being strong is the only thing that matters. I feel that it devolps good habits at lower weights, and also has a good carry over to lifting in gear.

Louie asked me a great question.. If you can get stronger by lifting less weights, why would you not do it?

I feel it is a huge asset for MOST lifters, some people will not respond as well to it

Hope that helps
Shane

[gregdoucette]

deleted

[natenator]

Powerlifting is a pretty interesting sport. Everyone has different views on what works and what does not work. Raw vs suited lifting is completely different. Whne I trian in suits my raw goes down so it makes it look liek the suits are helping more then you think. Different suits affect your lift differently as well. Different federations allow different suits and have different rules so you can't really compare. If you are allowed double ply gear u need to train the suits allot more and raw lifting is less important.
I'm competing in the IPF and even there in single ply the suits are starting to help more and more. I used to only get 20 lbs out of a bench shirt now I can get around 120 lbs out of a tight bench shirt. Deadlift suits help the least sqaut suits help the most.
The secret is to get as strong as u can raw and then train the lifts like you would in a meet before contest time. after improving ur raw to a certain peak u then add in things that help u lift heavier weight until by the time the meet is goign on u near to train in full gear.
I have trained several lifters and am available for custom training programs for anyone interested. Just send me a private message. and we can work out a price depending on your goals. or email me at gregdoucette@hotmail.com
you are in the wrong thread for self promotion as this thread is a Q&A dedicated for Shane. Edit your post please.

[bobbyorr]

Powerlifting is a pretty interesting sport. Everyone has different views on what works and what does not work. Raw vs suited lifting is completely different. Whne I trian in suits my raw goes down so it makes it look liek the suits are helping more then you think. Different suits affect your lift differently as well. Different federations allow different suits and have different rules so you can't really compare. If you are allowed double ply gear u need to train the suits allot more and raw lifting is less important.
I'm competing in the IPF and even there in single ply the suits are starting to help more and more. I used to only get 20 lbs out of a bench shirt now I can get around 120 lbs out of a tight bench shirt. Deadlift suits help the least sqaut suits help the most.
The secret is to get as strong as u can raw and then train the lifts like you would in a meet before contest time. after improving ur raw to a certain peak u then add in things that help u lift heavier weight until by the time the meet is goign on u near to train in full gear.
I have trained several lifters and am available for custom training programs for anyone interested. Just send me a private message. and we can work out a price depending on your goals. or email me at gregdoucette@hotmail.com

I will credit where it is due. Greg is a legend in Canada powelifting. And is probably the most talked about powelifter in Canada too. Check out powerlifting watch you see his name alot. That is a good point about self promotion though.

Shane

[buildinthaskinnys]

Depends on who you ask.. Louie would punch you in the face for even asking haha...
Some believe that it doesn't matter, being strong is the only thing that matters. I feel that it devolps good habits at lower weights, and also has a good carry over to lifting in gear.

Louie asked me a great question.. If you can get stronger by lifting less weights, why would you not do it?

I feel it is a huge asset for MOST lifters, some people will not respond as well to it

Hope that helps
Shane

Hey thanks Shane, so I guess things could change from club to club and between lifters eh? Another quick question, does everyone use bands or chains when working on speed? I noticed guys repping out with half reps moving the bar real fast I thought maybe this was another way to work on speed.

[tiramisu]

When squatting with a fairly normally proportioned body what squat stance width is generally most efficient?

[bobbyorr]

Hey thanks Shane, so I guess things could change from club to club and between lifters eh? Another quick question, does everyone use bands or chains when working on speed? I noticed guys repping out with half reps moving the bar real fast I thought maybe this was another way to work on speed.

never ever should anyone be doing half reps in squats.... who ever was doing this is trying to do 2 things
a)DESTROY their knees
2)get weaker overall
c)look like and ass to anyone that knows anything about training

half squats are like going to a strip club for the drinks
Shane

[bobbyorr]

When squatting with a fairly normally proportioned body what squat stance width is generally most efficient?

shoulder width or a bit wider

next
Shane

[buildinthaskinnys]

never ever should anyone be doing half reps in squats.... who ever was doing this is trying to do 2 things
a)DESTROY their knees
2)get weaker overall
c)look like and ass to anyone that knows anything about training

half squats are like going to a strip club for the drinks
Shane

No haha, this was a dude benching, a fairly large dude too, (I know , I know) Im talking half reps from the bottom portion up , sorry for not being very clear.

[Mastagon]

half squats are like going to a strip club for the drinks


but some places have really good drinks... :)

[bobbyorr]

I posted My latest meet report on my log
shane's log (http://www.canadabodybuilding.com/forums/showthread.php?p=328690#post328690)

when and if I ever get videos from the last 2 meets I will post them

[bobbyorr]

I;m doing some research on different training methods,
I'm currently doing Jim Weindlers 5/3/1
I am going to look into a Westside split, I just seeing if it works with my schedule

What is everyone else using for methods?

[_Ragnar_]

I also made a thread about this, What are your thoughts on barefoot squatting?

[bobbyorr]

It has its place... I wouldn't be going for maxes, but reps is good... My buddy Jordan Foley was talking to a big strength coach from the states and he has all his basketball players do the warm up every day to strengthen the ankles and prevent sprained ankles

[bobbyorr]

I have made my choice on my new training...
Most of you have heard of Weindler's 5/3/1, the original is for the book of 3 (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2795)

I bought the e book and it is defiantly worth the money... it has many different methods for training 3 days a week....I am using THE STEIN for the meet prep for my next meet in May
I can't wait.. but its a 12 weeks program so it doesn't start until February

[faller]

I'm going to check and see if Chapter's has this book..

[bobbyorr]

I highly recommened it!!!

[faller]

What the name of the book? Chapters isn't comeing up with anything..

edit: Just did some more searching,,, this is a download?? Not a "book"??

[bobbyorr]

this a available in hard copy as well as an ebook... I got the ebook =, my training partner has the hard copy
ebook (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2795)
hard copy (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=134&pid=2786)

[faller]

Kool, thanks bobby! I was hopeing there was a hard copy.

[tiramisu]

http://www.flexcart.com/members/elitefts/default.asp?cid=134

[faller]

Thanks tiramisu!

[metalchick]

I have made my choice on my new training...
Most of you have heard of Weindler's 5/3/1, the original is for the book of 3 (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2795)

I bought the e book and it is defiantly worth the money... it has many different methods for training 3 days a week....I am using THE STEIN for the meet prep for my next meet in May
I can't wait.. but its a 12 weeks program so it doesn't start until February


5/3/1 is amazing! I used it to prepare for the comp on Dec 6th and made some good PRs. And I'm still on it, getting strong as ****! lol

[rickyboy36]

Two questions:

1-What training program could i use to add 50lbs to my bench as quickly as possible?

2-Can i use powerlifting programs as a change to my current bodybuilding ones to gain muscle?The 50lbs i add to my bench will it pay off in muscle as well?Or would i have to change back to a bodybuilding program and use my new found strenght and go with higher reps?

Thanks!!

[bobbyorr]

Two questions:

1-What training program could i use to add 50lbs to my bench as quickly as possible?

2-Can i use powerlifting programs as a change to my current bodybuilding ones to gain muscle?The 50lbs i add to my bench will it pay off in muscle as well?Or would i have to change back to a bodybuilding program and use my new found strenght and go with higher reps?

Thanks!!

Buy Jim Weindler's 5/3/1 do the boring but big accessories program, or the bodybuilder... after 12 weeks you will see amazing results

[bobbyorr]

Hey guys on elitefts.com they are having a 20% off sale on all e books this is your time to get them. Offer expires tomorrow at 11 am

[natenator]

Buy Jim Weindler's 5/3/1 do the boring but big accessories program, or the bodybuilder... after 12 weeks you will see amazing results
The caveat here is as Dave Tate would say "maybe he just doesn't know how to ****en bench"?

[rickyboy36]

Buy Jim Weindler's 5/3/1 do the boring but big accessories program, or the bodybuilder... after 12 weeks you will see amazing results

Thanks Bobby.Its always fun to change things up once in a while..ill take a look at it for sure:)...

[bobbyorr]

The caveat here is as Dave Tate would say "maybe he just doesn't know how to ****en bench"?

Hahaha that is a good point too. You can always add weight by learning how to bench. And if you think you have good technique, you are wrong haha no one does

[buildinthaskinnys]

What do you think Bobby Orr, Good idea or bad idea?

[bobbyorr]

What do you think Bobby Orr, Good idea or bad idea?

I have never personally used chains, but they work.... Bands will make you faster, stronger and bigger.. That is a great combination in my books haha

I highly recommend using them for squats, bench, deadlift... and anything else you can think of.. I use them for sit ups in the Glute-Ham raise and is destroys me for a couple days!!!!

[buildinthaskinnys]

I have never personally used chains, but they work.... Bands will make you faster, stronger and bigger.. That is a great combination in my books haha

I highly recommend using them for squats, bench, deadlift... and anything else you can think of.. I use them for sit ups in the Glute-Ham raise and is destroys me for a couple days!!!!

The problem I have though, is I dont have access to either, but I want to do speed work, would I be wasting my time?

[bobbyorr]

The problem I have though, is I don't have access to either, but I want to do speed work, would I be wasting my time?

get bands they are relatively cheap
get a set of monster minis, light and average bands.. buy 2 of each band and everything will get stronger!!!!

http://performance-training.ca/store/index.html

this is a place in Canada that sells them and they are pretty quick to deliver

[buildinthaskinnys]

Ok thanks Shane!

[Talo]

That's were I got my bands from . They took about 1 week to get to Alberta. Very cheap and good product.

[daande]

Can you be a successful power lifter and have a 6pack at the same time?

[Talo]

Yes.

[Rhinobolt10]

It's not necessary to be fat to be a powerlifter at all, it's judged on wilks so most lifted taking into account bodyweight, so keeping bodyfat low should be pretty beneficial. A lot of the higher level guys I know are cut.

For example, Gregg Doucette is cut and throws up huge numbers.

That's not to say being fat doesn't help... a gut will help you get out of the hole in the squat and shorten your bench stroke...

The general rule of powerlifting is to gain weight until you stop getting stronger, then drop down a weight class and compete there.

[bobbyorr]

and if youlook at Rhino's avatar, chuck V is ****ing jacked... he competes in the 242weight class and looks like he is about 300 pounds.. he has giant think shoulders that are about 4 feet across(not really but they are huge) and he has a set of lats on him, that if he laid down while it was raining he would be able to hold water... Matt Kroc is another good example... he has much more than a six pack

[bobbyorr]

and I love Talo's answer haha

[O-Train]

Do you have any advice on squatting with a low bar placement? I know it will help but I havn't figured out exactly how to hold the bar there.

[bobbyorr]

Do you have any advice on squatting with a low bar placement? I know it will help but I haven't figured out exactly how to hold the bar there.

really I would only squat as low as you feel comfortable.... If you force the bar placement low you have to relearn how to squat, It will use different muscles in different ways and your numbers will regress at the start...
That being said, the best way I found is a lot of shoulder mobility and time under the bar.
Its not going to come over night.. be patient and I would suggest lots of sets, say 8-10 sets of reps in the 10 to 15 range, of about 45 to 50% of your 1RM... this weight will be enough for you to handle easy but still be work... and it will allow you to get accustom to the new bar position.... also when you start put the pins that you unrack from one notch lower... this will force the bar lower when you start

Shane
"heavy squatting can cure cancer"

[O-Train]

really I would only squat as low as you feel comfortable.... If you force the bar placement low you have to relearn how to squat, It will use different muscles in different ways and your numbers will regress at the start...
That being said, the best way I found is a lot of shoulder mobility and time under the bar.
Its not going to come over night.. be patient and I would suggest lots of sets, say 8-10 sets of reps in the 10 to 15 range, of about 45 to 50% of your 1RM... this weight will be enough for you to handle easy but still be work... and it will allow you to get accustom to the new bar position.... also when you start put the pins that you unrack from one notch lower... this will force the bar lower when you start

Shane
"heavy squatting can cure cancer"

Thanks for the advice Shane. I'm just about to start a 5/3/1 program so from what you're saying I should try to use a low bar placement for my warm up work. Then eventually progress into heavier lifts. I think initially I will alternate between low bar for lighter sets and high bar for heavier until eventually I can handle up to a 1RM with a low bar placement. That way I can still get in my 65, 75, 85% sets.

Is there any good way of remembering to keep your chest up during a squat? When I miss a squat it always seems to be because the weight is shifting forward. I think this is happening because I'm not keeping my chest up and the high bar placement/my long torso makes it worse. My upper body seems to flatten out too much, if that makes sense.

[bobbyorr]

Thanks for the advice Shane. I'm just about to start a 5/3/1 program so from what you're saying I should try to use a low bar placement for my warm up work. Then eventually progress into heavier lifts. I think initially I will alternate between low bar for lighter sets and high bar for heavier until eventually I can handle up to a 1RM with a low bar placement. That way I can still get in my 65, 75, 85% sets.

Is there any good way of remembering to keep your chest up during a squat? When I miss a squat it always seems to be because the weight is shifting forward. I think this is happening because I'm not keeping my chest up and the high bar placement/my long torso makes it worse. My upper body seems to flatten out too much, if that makes sense.

I KNOW HOW YOU FEEL!!!!
I have short arms and legs too, one thing that you need remember is doing heavy ab work, I mean heavy!!!! I like weighted situps and DB side bends... Also a visual cue will help, if possible... In my gym the squat rack faces the wall and about 8 feet high, It is the promo poster for my next meet, I keep eye contact the whole rep to keep my head up... and also make sure you fill your gut with air and really push into your "abdominal belt" to keep your torso erect

[O-Train]

I KNOW HOW YOU FEEL!!!!
I have short arms and legs too, one thing that you need remember is doing heavy ab work, I mean heavy!!!! I like weighted situps and DB side bends... Also a visual cue will help, if possible... In my gym the squat rack faces the wall and about 8 feet high, It is the promo poster for my next meet, I keep eye contact the whole rep to keep my head up... and also make sure you fill your gut with air and really push into your "abdominal belt" to keep your torso erect

Awesome, I will work on that. Heavy standing ab pulldowns are another great ab exercise. Thanks for your help.

[bobbyorr]

Good luck and keep me posted!!

[dku]

Hey Shane, I'm curious what your thoughts are on mirrors. I love to squat/deadlift in front of a mirror, but I think that may be a problem if I decide to compete in the next few years.

[bobbyorr]

Hey Shane, I'm curious what your thoughts are on mirrors. I love to squat/deadlift in front of a mirror, but I think that may be a problem if I decide to compete in the next few years.

I personally feel that mirrors belong in 2 places, the change room and the bed room... On the floor they create distraction and also you put yourself in bad position if you are looking at it... Your eyes should looking high on the squat and about 30 feet in front of you when you pull... and when pulling the eyes should go up right after the floor as well


LOVE mirrors in the bedroom

Shane

[dku]

lol, thanks for the input. How do you check your form though without mirrors? I guess I could use video, but it would be hard to make small adjustments if I couldn't do it in real time.

[bobbyorr]

Ya video is the best way if you dont have a training partner to give you verbal cues

[dku]

Cool. My training partners are huge noobs. One of them insists on doing half squats. I just want to grab him and force him to go parallel.

Another, kind of abstract question: What do you think ultimately determines a lifter's ceiling? Is it their genetic hand, or something else? It seems like eventually every person is going to reach a limit at some point.

[bobbyorr]

Cool. My training partners are huge noobs. One of them insists on doing half squats. I just want to grab him and force him to go parallel.

Another, kind of abstract question: What do you think ultimately determines a lifter's ceiling? Is it their genetic hand, or something else? It seems like eventually every person is going to reach a limit at some point.

Honestly, I believe it is 100% between the ears, the only thing that is holding us back is ourselves.... Vladimir Zatsiorsky, wrote that the average person can summon about 65% of their absolute strength, but a highly trained weightlifter can get close to 80%....i guess genetics plays into it a bit... but not for the muscles, more for the bone structure and strength and the ligament stregth..... muscle power is from busting your ass off

[O-Train]

Just a few questions I've been thinking about lately. I had some help and figured out a low bar placement. I've been trying to place my hands quite narrow (inside shoulder width directly above my elbows). Should my hands be out wider or is it a personal preference? I'm finding my hands/wrists get fairly uncomfortable. I can drive better with my legs and go deeper without pitching forward but I want to rack the bar prematurely because of my hands/wrists.

I bought a powerlifting style belt for the first time but it seems to pinch/get in the way at the bottom of my ROM. Also it kinda shifts up my back when I deadlift. Do you think I'm wearing the belt wrong in terms of tightness, location or just deal with it until it gets more worn in?

[bobbyorr]

alright... first the hand placement... it is kind of personal preference, but close does have its advantages... the point of bringing them in close, its lets you make a bigger "shelf" on your upper back for the bar to sit on, but this is greatly influenced by shoulder mobility... if it is hurting your hands and wrists, move them out... there is no point hurting yourself

now for the belt..... when deadlifting... try loosening it off a notch or too and let it sit higher on your torso... so have the bottom of the belt just below your belly button... and start it "up" on your low back at the start of the lift....

hope this helps!!! let me know how it goes!!!

shane

[O-Train]

alright... first the hand placement... it is kind of personal preference, but close does have its advantages... the point of bringing them in close, its lets you make a bigger "shelf" on your upper back for the bar to sit on, but this is greatly influenced by shoulder mobility... if it is hurting your hands and wrists, move them out... there is no point hurting yourself

now for the belt..... when deadlifting... try loosening it off a notch or too and let it sit higher on your torso... so have the bottom of the belt just below your belly button... and start it "up" on your low back at the start of the lift....

hope this helps!!! let me know how it goes!!!

shane

Thanks for the help Shane. I'll try this out on my next squat and deadlift day.

[bobbyorr]

Thanks for the help Shane. I'll try this out on my next squat and deadlift day.

sweet good luck and tell me how it works!!!

[O-Train]

sweet good luck and tell me how it works!!!

It worked well. Today was 5/3/1 day for deadlift and my max lift was 350x8. That puts my calculated max at 443 and my best actual max lift before this was 405 so I'm happy with how things went. Seemed to make a noticable difference moving the belt up. Thanks

Do you use the same belt placement for squats too?

[bobbyorr]

sweet!! thought it would... now next time you squat tell me if you change your hands at all!!!

good luck and sfw4

shane

[O-Train]

sweet!! thought it would... now next time you squat tell me if you change your hands at all!!!

good luck and sfw4

shane

Moved my hands out to about shoulder width. I only had pain in my right wrist with the heaviest set but I've been having problems with that wrist. Do you wear the belt for squats in the same place as deadlifts? Is it fairly common to get bruising above the hips where the bottom of the belt digs in? It may be just because it's a new belt, not sure.

[bobbyorr]

Moved my hands out to about shoulder width. I only had pain in my right wrist with the heaviest set but I've been having problems with that wrist. Do you wear the belt for squats in the same place as deadlifts? Is it fairly common to get bruising above the hips where the bottom of the belt digs in? It may be just because it's a new belt, not sure.

no I wear my belt higher on my stomach in the deadlifts... the bruises could be from the new belt, and more than likely are if its a nice hard belt that doesn't give at all... but you can try pushing it up a little on both lifts and see if that stops the bruising... as long as it doesn't make your lifts go down then you should be good!

Shane

[Talo]

How's Ohio treating you ?

[bobbyorr]

How's Ohio treating you ?

Excellent!!! I am learning a shit ton and working my ass off.... getting ready for the session two of the day!

these guys train there asses off and that is the reason they kick ass... I was lucky enough to be able to help handle Dave Hoff when he totaled 2700 a couple weekends ago.. that guy is crazy and just missed a 870 bench.. he will get that at the pro am.... So far i'm getting ready for the pro am, but I am going to talk to Louie, I'm not sure if he wants me to do it... I will find out soon


shane

[Talo]

That's wicked. Get some video if possible.

[natenator]

That's wicked. Get some video if possible.
ditto

[bobbyorr]

here is some max effort work..... i dont have enough pull yet to film everyone... but AJ does!!

Max effort Floor press with chains (http://bit.ly/mefloorpress)

[natenator]

nice!!!!!

[bobbyorr]

Thanks natenator!! more to come and hopefully I will get WAY stronger

I smashed a PR on the incline today (probably my worst lift)
I hit 330 lbs!

Gotta Love westside!!!!

[natenator]

pfft, even I can lift 335 on incline for 6 ;)

I'd say you got me beat everywhere else though haha

[bobbyorr]

my incline is horrible... but its on the way up as well as everything else.... look out 1000 lbs squat!!!

[natenator]

sweet! go get'em tigerrrr

[Talo]

Wicked ! Thanks Shane.

Do you have any plans on competing in the future ?

[bobbyorr]

Wicked ! Thanks Shane.

Do you have any plans on competing in the future ?

yup i have my next two meets planned out.... i will be doing the Powerstation Pro/am in Cincinnati in August 20-22nd

then doing ontraio's in branftford in december... 4th i think that one is

[natenator]

brantford lmao.

my hometown.

what a stinkhole that shitbox is

[O-Train]

Hey Shane. I changed my deadlift form so that my knees come forward at the start of the lift. I found it helped because it allows my hips to come closer to the bar.

Is it possible that I'm sitting back too much during a squat? Should I be allowing my knees to come forward slightly?

[bobbyorr]

Hey Shane. I changed my deadlift form so that my knees come forward at the start of the lift. I found it helped because it allows my hips to come closer to the bar.

Is it possible that I'm sitting back too much during a squat? Should I be allowing my knees to come forward slightly?

It is possible... sitting back alot is made for squatting in gear if you are raw, you can cheat a little forward... this will load up the quads more too, the danger is when you shoot forward upi are putting your knees in a vulinerable position...

so in summery haha, you can but you are putting your closer to having knee problems!!!


AND I'M FINALLY GETTING INTERNET AT HOME SO I WILL BE ABLE TO UPDATE SHIT ALL THE TIME!!!!

[bobbyorr]

here is another video of me looking tiny hahaha\

http://bit.ly/bbtuin

[japh]

Hey I have a couple questions.

I've herniated 3 discs in my back from squatting and deadlifting. I believe my form was good but I was pancakeing (ass to heels) myself with 495 for 5 when I herniated my disc badly the second time (alighnment came out from going to deep due to flexibility) That required back surgery to correct and was HELL. I waited a year and a half to do anything lowerbody wise. I then started lifting heavy again (minus heavy squats) with deadlifts. Everything seeemed fine until I got to 495 where it herniated again. That one left me with permanent nerve damage in my lower left calf. Similar to what a quadrapalegic would have there. Leg atrophied and is still noticable smaller Its come back 30% but is still weak and always will be now. Well, after two years again I've just been playing with 365 for deadlifts and 365 for squats. I can easily bring them both up to 585 but am very concerned of reapeating myself. I always feel good right up until the disc goes. lol I seem to just keep getting stronger until things break.

What would you do? lol Just be resigned to squatting and deadlifting 405 for the rest of your life (this is wher I plan to go for now) or give it another go and see what happens? I love powerlifting but hate becoming an invalid overnight.lol I believe my form is good bud my structure just might not be right for heavy heavy weight anymore. I'm worried my discs have been permanently compromised.

[bobbyorr]

i would get some gear!!!

you need some briefs in he worst way... do you wear a belt? if not, start that help keep things together really well

you are planning on competing in the CPU (i have no idea why you would) but I would get a single ply squat suit and just use them with the straps down.

the smarter choice would be getting a real pair of briefs, double ply, like the inzer predators or titan boss briefs and metal ace briefs... they will blow your mind

as for the strength, I would have to start pulling a heavy sled... and walking with it not running... work up in plates and try to get to 5 or 6 plates for a couple trips

hope that helps

shane

[Talo]

How often do you train with bands ?

[bobbyorr]

pretty much every time we are in the gym.... at minimum once for upper body and lower body... but usually we use them on max effort lower days and about every 3 weeks on the upper max day

shane

[japh]

OK thanks, I've always enjoyed lifting raw but sounds like I don't have a choice anymore in order to be safe if I wanna train heavy.

I know nothing about training with gear consequently. I'll research the suits and get back to you probably. thanks again

[bobbyorr]

OK thanks, I've always enjoyed lifting raw but sounds like I don't have a choice anymore in order to be safe if I wanna train heavy.

I know nothing about training with gear consequently. I'll research the suits and get back to you probably. thanks again

sounds good!!!

shane

[Talo]

Just coming off a few meets and now being in the "off season" how long do you take off before you start training heavy again ?

I'm looking at a month with minimal training to heal up my lower back , but I also need to have my ACL repaired hopefully sometime soon. So I"m not looking to rush back inot training heavy , but I don't want to sit and do nothing for to long and face losing tons of strength.

[bobbyorr]

Sorry I took so long to answer... for some reason my computer wouldn't open this site!!!

Any way... I would have taken about a month off with out a barbell on my back... lots and lots of dumb bells and body weight stuff and range of motion things.... Clean and press overhead squats things like that

sorry again for taking so long!!!