Rangers97 Does Powerlifting (for real this time) - Page 2

**rangers97** · 05-Dec-05, 06:26 PM

Quote:

Originally Posted by gcs118

Did you do pinkies on rings for the 6x3? How close did you do CGBP? I don't think you really want to have too much closer of a grip than pinkies unless you're specifically working the lockout.

Well, this is gonna sound wierd but bear with me. I have bad elbows so , there are certain grips that I can do that don't bother them, and certain grips that do. I did the 6 x 3 with middle fingers on the rings and the elbows were ok. Pinkies on the rings "Kill" my elbows for some reason. However, my close grip press, which I do with thumbs about 1 inch inside the knurling on the bar, I would say my thumbs are about 15 inches or so apart, and believe it or not, these do not hurt my elbows.:confused: :confused:

I can't say I am working lockout since I don't have a power rack so I figured I would use these as my primary tricep exercise on heavy bench day because, like I mentioned, the pushdowns even bother my elbows pretty good. I find I have a good groove on my close grips, so I just keep doing them.

What can I say, I am all screwed up

**maverick** · 05-Dec-05, 07:18 PM

Quote:

Originally Posted by rangers97

Side Laterals
30 x 10
30 x 10

Now this is a guy with obviously some serious pushing power and he uses 30's for his side laterals. I think I see too many people using a weight for side laterals that seems unrealistically high. These are all about form and really isolating that side delt. Well done ranger, way to leave the ego at home and really get some work done!

**Firehawk** · 05-Dec-05, 07:21 PM

If your elbows bother you during the bench with pinkies ont he rings then do them with middle fingers on the rings.

Also the bench setup isn't very comfortable. If you expect to be then you are set up wrong. Just get as big of an arch as you can and keep working on a bigger one. It's highly unlikely that you are that inflexible. I'm alot ibgger than you and very inflexible and i can get into the setup just fine. Just always keep working at it.

**rangers97** · 05-Dec-05, 07:43 PM

Quote:

Originally Posted by Firehawk

If your elbows bother you during the bench with pinkies ont he rings then do them with middle fingers on the rings.

Also the bench setup isn't very comfortable. If you expect to be then you are set up wrong. Just get as big of an arch as you can and keep working on a bigger one. It's highly unlikely that you are that inflexible. I'm alot ibgger than you and very inflexible and i can get into the setup just fine. Just always keep working at it.

I'm sure I just need more practice. I am changing basically 10 years worth of "different" habits, I guess I shouldn't expect it to happen overnight...

**rangers97** · 05-Dec-05, 07:44 PM

Quote:

Originally Posted by maverick

Now this is a guy with obviously some serious pushing power and he uses 30's for his side laterals. I think I see too many people using a weight for side laterals that seems unrealistically high. These are all about form and really isolating that side delt. Well done ranger, way to leave the ego at home and really get some work done!

yeah, even the 30s might have been too heavy for me at that point in the workout, but I don't have 25s at home so oh well

gcs118 · 05-Dec-05, 08:53 PM

Quote:

Originally Posted by maverick

Now this is a guy with obviously some serious pushing power and he uses 30's for his side laterals. I think I see too many people using a weight for side laterals that seems unrealistically high. These are all about form and really isolating that side delt. Well done ranger, way to leave the ego at home and really get some work done!

If that comment was in any way directed towards me, I can do 35s with perfect form and 40s with pretty damn good form for the weight. I'm sure he can do more weight than 30s if he's pushing 300.

**maverick** · 05-Dec-05, 10:03 PM

Quote:

Originally Posted by gcs118

If that comment was in any way directed towards me, I can do 35s with perfect form and 40s with pretty damn good form for the weight. I'm sure he can do more weight than 30s if he's pushing 300.

Nah, not at you. More at the people I see in the gym swinging their arms up and down with their backs like they are trying to take flight. If you are using 40s though, damn thats impressive

: . I feel like I start to lose a bit of form even around 30.

**rangers97** · 06-Dec-05, 07:12 AM

IMO, side laterals are one of those things that if you don't do them, there isn't a lot of carryover from other exercises, so you're not going to be too strong in them. Sure shoulder presses hit the side delt, but as a synergist, so you're not really stimulating them.

so yeah, I have a lot of pressing power because I have been training that pressing power. Side laterals are an afterthought to me and always have been. I personally like upright rows for the side delts better, but with this new routine, I think it would be better and less taxing to just stick with the side laterals, in which case, I have not really trained them intensely for like ever, so that's why I have a hard time even doing 30 pounds.

But give me a few months and then we'll see

:

06-Dec-05, 07:19 AM

And besides - they are just freakin' hard to do.

I see you got your 300 bench goal.

: on that one. Even if you are a powerlifter now.

**rangers97** · 06-Dec-05, 07:25 AM

Quote:

Originally Posted by a_welch503

And besides - they are just freakin' hard to do.

I see you got your 300 bench goal.

: on that one. Even if you are a powerlifter now.

Well, honestly, let me tell you, I don't think I could have done 300 benching the way I had been, so score one for the powerlifters right there

. I made it to 290 doing it the regular way, then messed up my shoulder which is still messed up, however, it is true, when you do the powerlifting bench the RIGHT WAY, it is amazing you don't even feel anything in your shoulder, the weight just goes up, it's kind of cool actually

06-Dec-05, 07:32 AM

I know, I'm just messin' with you. Still good work getting the 300.

**rangers97** · 06-Dec-05, 07:39 AM

of course you are

**Firehawk** · 06-Dec-05, 09:03 AM

Quote:

Originally Posted by rangers97

Well, honestly, let me tell you, I don't think I could have done 300 benching the way I had been, so score one for the powerlifters right there

. I made it to 290 doing it the regular way, then messed up my shoulder which is still messed up, however, it is true, when you do the powerlifting bench the RIGHT WAY, it is amazing you don't even feel anything in your shoulder, the weight just goes up, it's kind of cool actually

When you get to 300 lbs on the bench i don't care how easy it is for ANYONE, that weight can hurt you. There's a point where a weight becomes "dangerous" no matter how easy or hard it is.

**rangers97** · 06-Dec-05, 09:29 AM

Quote:

Originally Posted by Firehawk

When you get to 300 lbs on the bench i don't care how easy it is for ANYONE, that weight can hurt you. There's a point where a weight becomes "dangerous" no matter how easy or hard it is.

Oh I know, trust me. You can feel it when you are doing it, that one misstep in your setup and you're in for a problem. You just have to be confident that you are within your means, while also pushing yourself to do more. Obviously I now know that I can lift 300 pounds, but there ain't no way in hell I am lifting 400.

Here' something interesting for ya Dave--I went back and practiced my arch form again last night, and was just practicing unracking with a light weight on the bar, 135. Then I did a couple of reps, and said screw it, so I put 205 on the bar, did a rep, then put 255 on the bar on did a rep. The thing I found interesting was the ease at which the 255 went up after only doing maybe 2 reps at 135 and 1 rep at 205 before hand. (and this is with my regular workout done about 2 hours earlier). What I am getting at is that it seems easier to lift the weight without a thorough warm up since I started benching powerlifter style. Is that a common thing or is it just me? I almost feel confident that I can go into my basement, load 300 lbs on the bar and just lift it out of the blue, whenever I want on command.

**Firehawk** · 06-Dec-05, 11:02 AM

I don't feel that way. I still feel like i need to warm up good. But what you did is not a bad warmup for someone benching 300 as a max attempt.

You could go 135 for some reps, then 205 for some, then 255 for 1 then max attempt.

I always start with the bar to warm up the rotator muscles and get some blood flow in the shoulders, then go to 95 for reps then to 135, then 185, then 225 then my reps for sets with working weight.

That's how i do it. The guys at my gym, even if they're raw benching high 300s for reps that day will always start with the bar.