Ask Sgt Rock..........

[Sgt Rock]

You guys have a back question? A DL question? PL Gear question? Any PL related question? Holla at me here!

Semper FI

[ChandlerXJ]

ATTENTION! SARGENT ROCK IS IN THE HOUSE!


ROCK, how the F did you get so crazy!

Haha, I'll be asking my power lifting questions soon, just a quick welcome!

[brandona]

Hey Rock...

What are your feelings on rack pulls? Above the knee? Below the knee? How high? How low? Worth the time?

Thanks Sarge...

-B

[stumblin54]

Nice question B. Are they worth alternating into the split every few weeks Rock? Is there anything you would stress about rack pulls?

Stumblin

[Toni69]

Yes...rack pulls please. They are in my wo tomorrow! Thanks!

[Sgt Rock]

Rack pulls should always be done below the knee to keep a truer stroke for an actual DL. Never more than 3 reps per set. 3x3 is a great scheme for these. Dont put yourself too far forward as your leverage will not be the same as an actual pull. One week of pulls off the deck, next week racks etc.

Semper Fi

[Toni69]

Thank you!!!!

[brandona]

Rack pulls should always be done below the knee to keep a truer stroke for an actual DL. Never more than 3 reps per set. 3x3 is a great scheme for these. Dont put yourself too far forward as your leverage will not be the same as an actual pull. One week of pulls off the deck, next week racks etc.

Semper Fi

Awesome, Thanks Rock...I do them about 3" below the knee, that is where the pin falls on the rack....

-B

[Gainer65]

Just did rack pulls yesterday and my traps are really sore.My question is,why is my upper back more sore after a session of rack pulls and not sore at all after a session of DL's?

[Sgt Rock]

Because your doing them correctly grasshoppa! On a regular DL there are more limiting factors, ie hips raising too early, glute and hip strength etc. On Racks, if you keep your back flat it really hammers the upper back and erectors, sounds like you are getting good results brother! On the racks you can concentrate more on the upper back and not worry about your explosion off the deck etc.

Semper Fi

[ironshaolin]

SGT ROCK!!!! I'm eager to get into this thread, how's that quest for 805 comin? Question regarding deads. I've used straps for some time, and I want to get away from it to increase grip strength. My current max is 365x5, with straps. Without them, I can do about 315 for 5. With straps, I hit 315 for around 10.
So here's the thing. I've been trying to avoid them, but only being able to build up to 315, and feeling like I can lift alot more but my fingers slip, is a bit discouraging there. So, usually after I do 315x5, I break them out so I can pull my max. What do you recommend, should I just sacrifice pulling heavier weights and lighten up, until I can work my way back up to 365 without straps, or is there something else I can be doing to help my grip?

[Gainer65]

Because your doing them correctly grasshoppa! On a regular DL there are more limiting factors, ie hips raising too early, glute and hip strength etc. On Racks, if you keep your back flat it really hammers the upper back and erectors, sounds like you are getting good results brother! On the racks you can concentrate more on the upper back and not worry about your explosion off the deck etc.

Semper Fi

Whew! That's good to know.Thanks man.DL's,deads and squats are my favorites.

[Sgt Rock]

To my brother with the straps...throw em out brotha! Heres what ya do: On your light weights, starting with 135, use an overhand grip, if you cant do it with 225 no prob, use no belt and no chalk yet though. When you get up to 315 add chalk and belt, and hold your last rep for 5 seconds, more on your last set. Now always include barbell rows for 3x5-7 and db shrugs, 3x20 reps, without straps every back workout. Soon you wont have grip issues! On a separate day, at least two days prior to your DL day, do reverse curls with a straight bar, wrap your thumbs around the bar, also db wrist curls and then take a 5lb plate, place your hand over a bench while holding the plate, and lift your wrist up and down, do sets of 15 on these, and presto...no more grip issues asap!

Semper Fi

[Toni69]

To my brother with the straps...throw em out brotha! Heres what ya do: On your light weights, starting with 135, use an overhand grip, if you cant do it with 225 no prob, use no belt and no chalk yet though. When you get up to 315 add chalk and belt, and hold your last rep for 5 seconds, more on your last set. Now always include barbell rows for 3x5-7 and db shrugs, 3x20 reps, without straps every back workout. Soon you wont have grip issues! On a separate day, at least two days prior to your DL day, do reverse curls with a straight bar, wrap your thumbs around the bar, also db wrist curls and then take a 5lb plate, place your hand over a bench while holding the plate, and lift your wrist up and down, do sets of 15 on these, and presto...no more grip issues asap!

Semper Fi

Now thats really good info cause I have the whole grip issue going on too. But I have small girly hands..cant do shit about that now can I? LOL

I am taking your advice here..gonna give it a shot. Thanks again!

[Sgt Rock]

You got it Toni! Now as a bodybuilder, the extra grip work can equal extra forearm development, which is always a huge asset! From strictly a bodybuilding standpoint, I must add that if grip is a very serious issue, adding straps on the heavy sets only may be an alternative as grip strength isnt measured on the bodybulding stage. From a PL standpoint though, they have limited use.

Semper Fi

[brandona]

Hey Sgt. Rock...

How you doing bro? How's the hammy coming along?

My question today is about lat strenght..On pulldowns, I tend to lean back and bring the bar down to the chest...Is it better to keep the back straight?...What would you recomend to strenghten the lats...I usally do a superset of wide grip/narrow grip pull ups...I use the weight assiseted machine, as I am not yet stong enough to do them with body weight..I do at least 50 reps, try to keep the sets in the 5-8 rep range.....Thanks for your help...

-B

[ionacht]

Because your doing them correctly grasshoppa! On a regular DL there are more limiting factors, ie hips raising too early, glute and hip strength etc. On Racks, if you keep your back flat it really hammers the upper back and erectors, sounds like you are getting good results brother! On the racks you can concentrate more on the upper back and not worry about your explosion off the deck etc.

Semper Fi

So on rack pulls, are you still using the legs to push through or is it all upper body?

[Sgt Rock]

Its minimal leg involvement depending on body structure.

[ironshaolin]

SGT rock, thanks for the grip help brotha!

[teethoflions]

im on the taller side, when i began my quest to shapre my foundation as a bodybuilder i never focused as much on thickness as width because i was always afraif of looking narrow on stage. Now that im learning how to train back much better. im starting to work out exercises to get rid of my weakpoints...Being a lack of upper lat-trap thickness, and a little more density in the spinal erectors. Here is my current back thickness routine. Done 4 days apart from my width routine...

(i train like dorian yates does. one working set per exercise. usually including rest pause techniques after failure, or my favorite, drop sets.)

reverse(back facing the stack) underhand pulldowns-2 warmups. 1 set of 8 reps
barbell rows-bent over only about 45 degrees to emphasize more traps and upper lats) 1 warm up. 1 working-6 reps dropset to another 6 reps
rackpulls 4 inches below the knee-2 warm ups. 1 working set of 8 reps. drop set of only about 20 lbs to failure.
behind the back shrugs in a smith. 1 set of 12 reps.
back extensions-body weight or a 25 lb plate.


I have always emphasized strength as much as physique. i dont want to be big if i aint strong. My goal right now is a rack pull of 500 for 3.
2 days ago i got 430 for 8, drop set to 405 for 4.

Should i shy away from going down to heavy sets of 5 or 6 in attempt to build thickness or should embrace lower reps. Im doing really well with my physique right now and my form is sound and the last thing i want is an injury.

I couldnt think of somebody better to ask a question to when it came down to back thickness, strength and power.I was at the arnold in march of this year, and seeing you pull 800 overhand, in my mind, and from the perspective of having the greatest respect and admiration for what a human body can accomplish whether your goal be strength of physique, was one of the most amazing things ive ever seen. I booked my flight for next years arnold to today. Il see you in the cage.

oh yeah. sorry to make this really fucking long

[Dead(Lift)]

I'm plateaued on squats, at a low weight. 235 for parallel squats. So my question is obvious now, got any tips for getting out a plateau kinda quick?

[Sgt Rock]

Ok bros let me try to answer two questions at once here. For Lat strength as it relates to the DL, dont get TOO caught up in strict form on lat pulls. Do them in front and get a full range of motion. BB bent rows are far superior to any lat pulldown movement for lat strength.


As for the back thickness and rack pull strength question, again bb bent rows with a non dorian regular grip are best for thickness, chins and front lat pulls great for width, along with the Hammer strength brand machines.

To get up to a max triple in the rack pull, do them only every other week like this:

1. 5 triples with 80 percent

2. no Racks

3. 3x3 with 85 percent

4. no Racks

5. 90 percent for 2x3

6. no Racks

7. NEW PR TRIPLE!

Yes it took you 7 weeks but your thicker and stronger now!

Semper Fi

[brandona]

Right on bro...Keep rock'n the rows...one of my favs....

-B

[Maharg]

Sarge i got one for you. What are you're feelings on wide grip and reverse grip bent over rows? In my last back work out it was reverse grip rows and to see if i felt anything different i put my hands out as wide as i could stay in a comfortable postion and when i did it what i had only got for 6 the set before i got for 15 with a wider grip. Do you think this kinda movement would be good for a bodybuilders back development. Couldn't think of anyone better than the master of back.

[ironshaolin]

To my brother with the straps...throw em out brotha! Heres what ya do: On your light weights, starting with 135, use an overhand grip, if you cant do it with 225 no prob, use no belt and no chalk yet though. When you get up to 315 add chalk and belt, and hold your last rep for 5 seconds, more on your last set. Now always include barbell rows for 3x5-7 and db shrugs, 3x20 reps, without straps every back workout. Soon you wont have grip issues! On a separate day, at least two days prior to your DL day, do reverse curls with a straight bar, wrap your thumbs around the bar, also db wrist curls and then take a 5lb plate, place your hand over a bench while holding the plate, and lift your wrist up and down, do sets of 15 on these, and presto...no more grip issues asap!

Semper Fi

Excuse me Sgnt, I had another question regarding your help here. First, I do rows on dead day so thats good. I'll add in the DB shrugs, but regarding the wrist curls with the 5lb plate, is that going palm up or down? And also just so I get this straight. My max with straps now is 365x5 and I can barely get 315x5 without them. So you're telling me to not worry about hitting 365 right now and focus on getting my grip right? Sunday is gonna be my deadlift day, and starting this sunday I'm starting a 5x5 workout. Are you saying I should maybe use this month to just work lighter than usual until my grip improves?
Thank you sir, I appreciate all your help.

[Sgt Rock]

I'm plateaued on squats, at a low weight. 235 for parallel squats. So my question is obvious now, got any tips for getting out a plateau kinda quick?



Sure....

1. 3x5 then one set 90lbs or so lighter, 3 second pause in the hole for 3 reps
2. 3x5 increase 15lbs, increase 10 on the pauses
3. 3x3 increase 15 lbs, extra wide squats for 5 reps for one set
4. 3x3 increase 15lbs, same on wides
5. 2x3 increase 15lbs, same on wides
6. max triple...your out of your plateau!

Semper Fi

[Sgt Rock]

Sarge i got one for you. What are you're feelings on wide grip and reverse grip bent over rows? In my last back work out it was reverse grip rows and to see if i felt anything different i put my hands out as wide as i could stay in a comfortable postion and when i did it what i had only got for 6 the set before i got for 15 with a wider grip. Do you think this kinda movement would be good for a bodybuilders back development. Couldn't think of anyone better than the master of back.

Both are great, I like to grip the bar an inch inside the rings, about a 27 inch grip. Reverse grip rows are better for BB purposes.


For bb purposes, alternate regular and rev grip rows each week, always hammer out 5-7 rep sets, and an occasional triple. For variety stand on a 3-4 inch platform.

Semper Fi

[Sgt Rock]

[QUOTE=ironshaolin;166177]Excuse me Sgnt, I had another question regarding your help here. First, I do rows on dead day so thats good. I'll add in the DB shrugs, but regarding the wrist curls with the 5lb plate, is that going palm up or down?

palm up brother


And also just so I get this straight. My max with straps now is 365x5 and I can barely get 315x5 without them. So you're telling me to not worry about hitting 365 right now and focus on getting my grip right?


Correct Animal!

Sunday is gonna be my deadlift day, and starting this sunday I'm starting a 5x5 workout. Are you saying I should maybe use this month to just work lighter than usual until my grip improves?


Yes indeed....stay with it, take no prisoners bro, do the grip work twice each week and concentrate!

Keep us posted.


Semper Fi


Stay Animal

[Dead(Lift)]

Sure....

1. 3x5 then one set 90lbs or so lighter, 3 second pause in the hole for 3 reps
2. 3x5 increase 15lbs, increase 10 on the pauses
3. 3x3 increase 15 lbs, extra wide squats for 5 reps for one set
4. 3x3 increase 15lbs, same on wides
5. 2x3 increase 15lbs, same on wides
6. max triple...your out of your plateau!

Semper Fi

I'll give that a try. Thank you veerrrrryyyyyyy much. Great man.

Wait I kinda don't understand, well this is what I understand:

Example:
Week 1
120 3X5, 120X3 (Pause)
Week 2
135 3X5, 130X3 (Pause)

Is this how it is?

[Sgt Rock]

yeah thats it bro, not sure your max squat but those jumps are good, go deep and explode up!

Semper Fi

[brandona]

Sgt. Rock...I worked all my warm up sets with the hook grip tonight...worked up to 315 with light chalk for 3 reps...Hurts like a mother, but I will keep at it...that really locks your grip in...

-B

[Crusher]

Sgt Rock, When I do rack pulls I always get a catch and eventually nots up on the inside of my right shoulder blade. I started do overhand grip hoping that would help, but it didnt. I start the bar 2 inches below my knee and go heavy every week DO NOT llike to go light. Today was back day so I started my warm up with 225lbs for 15 reps, 405lbs 12, 500lbs 10, 630lbs 8, & finished with 720lbs for 3 reps. And my rightside is noted up bad? Any help would be apprecative sgt.

[Dead(Lift)]

yeah thats it bro, not sure your max squat but those jumps are good, go deep and explode up!

Semper Fi

Thank you very much.

[YOUNG_BB]

i hate my fucking ego, it always gets me

i have to stop the fucking straps, my grip is weak, im gonna try ur grip strength training.

when u say twice a week what do u mean? like what grip methods?

[Sgt Rock]

REad the thread plebian...its all outlined above....

Semper Fi

[Sgt Rock]

Sgt Rock, When I do rack pulls I always get a catch and eventually nots up on the inside of my right shoulder blade. I started do overhand grip hoping that would help, but it didnt. I start the bar 2 inches below my knee and go heavy every week DO NOT llike to go light. Today was back day so I started my warm up with 225lbs for 15 reps, 405lbs 12, 500lbs 10, 630lbs 8, & finished with 720lbs for 3 reps. And my rightside is noted up bad? Any help would be apprecative sgt.

Bro I gotta tell ya to see a doctor first. Sounds like a mild strain of the muscle, take 2 weeks off from racks, one of no pulls at all then go do some light SLDL, then back to the racks.

Semper FI

[Crusher]

Thanks for the help Sgt. It is alright to workout my back and traps as long as I dont do rackpulls for the next two weeks, or take off from back completely? Thanks in advance Sgt.

[Pokoritel]

Hey Sgt.Rock, I noticed that on your training log you do deads of a block. What is the prupose behind using a block?

[Sgt Rock]

Crusher see a doc before you do any back work, trust me...better to be safe.

Semper Fi

[Sgt Rock]

Deads off a box increase range of motion, making it harder.

Semper FI

[Crusher]

Sgt Rock, I dont have a Doctor that Im able to go see, because I dont have insurance due to the line of work that I do. Too expensive sgt. Any advice on what to do, for the mild strain of the muscle would be much apprecative bro. Today it felt like it had a slight sting or burning feeling when stretching it.

[Griff_225]

Sarge,

I have never done DeadLifts, What kids should I do and on which days, I tried Straight Leg Deads, I did them on Leg day and my Hams were smoked but so was my lower back. Should I keep them on Leg Days or move them to Back? What other type of Deads should I add? Thanks

[Dead(Lift)]

To the deadlift guy, do what you feel necessary, I use SLDL for leg day as well, and conventional for back day. Usually low reps, 5-1.

[Sgt Rock]

I will get back to all of you....I am working 15 hour days until tuesday, please be patient bros, until then train smart!

Semper FI

[Griff_225]

no worries sarge!! I feel you, working 12hrs a day 6 days a week for this whole year in Iraq, long shifts suck eh!! Hope your shift goes fast.

[Nas]

Hi Sgt Rock,
when you've got time can you just give me your opinion on this: I can DL much more than I can squat though I think it should be the opposite.
Do you think there's something wrong or am I just better at DL?
Thanks for your time
Respect.
Nas

[gnoll5]

hey rock, a question...
about 2 months ago i really fucked up my lower back deadlifting. i have rested it for about a month and a half, as the slightest bit of weight would really set me back. even now doing any type of lifting, especially while standing, stresses it and i can feel the pull. what i am wondering is this: have you experienced this type of injury, and if so, is the tightness and pulling feeling a warning sign or just a weakened muscle starting to rehab? i seriously can't afford to screw it up again, and i am very nervous about lifting, and haven't been doing much lifting at all since the injury. i had tried doing some light work, but found it still agravated it. obviously, i should see the doc again, but last time i went he told me absolutely no lifting whatsoever, and i am getting tired of watching all my gains go to shit. any ideas?

[G Diesel]

I hope everybody who follows my boy Rock has had a chance to check out his "Blue Collar Eating" articles... http://www.animalpak.com/html/article_details.cfm?ID=209&section=training
Basic, simple and practical and that is what is so genius about them. This is a dude who talks the talk and backs it up everyday. Peace, G

[Sgt Rock]

Sgt Rock, I dont have a Doctor that Im able to go see, because I dont have insurance due to the line of work that I do. Too expensive sgt. Any advice on what to do, for the mild strain of the muscle would be much apprecative bro. Today it felt like it had a slight sting or burning feeling when stretching it.

Bro if at all possible see a doctor, in the meantime, stretch light and stay away from anything that bothers it.

Semper Fi

[Sgt Rock]

Sarge,

I have never done DeadLifts, What kids should I do and on which days, I tried Straight Leg Deads, I did them on Leg day and my Hams were smoked but so was my lower back. Should I keep them on Leg Days or move them to Back? What other type of Deads should I add? Thanks

Squats on Monday or tuesday, deads and upper back on friday, regular deads, 2-3x5 to start after warmup.

Semper Fi

[Sgt Rock]

Hi Sgt Rock,
when you've got time can you just give me your opinion on this: I can DL much more than I can squat though I think it should be the opposite.
Do you think there's something wrong or am I just better at DL?
Thanks for your time
Respect.
Nas

If your talking no gear, just a belt, many can pull more than they can squat, consider yourself an animal brother!

Semper Fi

[Sgt Rock]

I hope everybody who follows my boy Rock has had a chance to check out his "Blue Collar Eating" articles... http://www.animalpak.com/html/article_details.cfm?ID=209&section=training
Basic, simple and practical and that is what is so genius about them. This is a dude who talks the talk and backs it up everyday. Peace, G

Thanks my brother...I do indeed have another installment in that series coming...everytime I go to write it a new idea pops up that will help all of us, so I rewrite it lol! I will get it done soon!

Semper FI

[Crusher]

Sgt Rock, Was able to go see a doc today. They gave me a shot of steriod in my back, and told me to take 800mg of Ibuprofen 3 times a day. They sais I have a small tear

[ironshaolin]

Sgnt, rock. Thanks for the advice with the grip work. You told me in addition to lowering my weights and ditching the straps on deads( I did, busted out 3 sets of 5 with 315, will add weight next week) to do grip work about 2-3 days prior to dl. So tonight, I busted out the ghetto wal-mart brand barbell and busted out with 4 sets of reverse wrist curls(these need some work, heaviest I got was 65 and it was slipping), 3 sets of wrist curls and the wrist curls with a 5lb plate. Anyway, a few years back I suffered a nasty break in my wrist. About 10 years ago, to be exact. I don't think the doctor fixed it right, you can tell it looks way different than the other wrist, but it clicks painfully when I do the wrist curls. Any suggestions? Its more than a click, its more like a popping click that feels like my whole joint is re-adjusting itself and it kinda scares me.

[Nas]

Thanks a lot for answering Sgt! That means much to me.
Yep, no gear, only a belt on my heaviest sets.

[hjayss]

I concider you a deadlift guru, so I got a question hope it has not been asked I did look through here as much as I could lot of stuff. I was wondering if rack deads as beneficial as the regular deads. thanx in advance..

[AnthonyB]

Sarg. I tried using the hook grip today for the first time. I liked it but I did end up losing grip. Is there ways to make this stronger or just by doing it a lot make it stronger? Let me make sure I'm doing it right-it's basically thumbs under index and middle fingers right? thanks agian boss.

[Sgt Rock]

I concider you a deadlift guru, so I got a question hope it has not been asked I did look through here as much as I could lot of stuff. I was wondering if rack deads as beneficial as the regular deads. thanx in advance..


Racks will benefit your regular pull if you do them below the knee and try your best to put yourself in a realistic pulling position. Racks one week then regular the next, a week off from pulling when your burnt out.

Semper FI

[Sgt Rock]

Sarg. I tried using the hook grip today for the first time. I liked it but I did end up losing grip. Is there ways to make this stronger or just by doing it a lot make it stronger? Let me make sure I'm doing it right-it's basically thumbs under index and middle fingers right? thanks agian boss.

Its middle finger over the thumb bro, that creats the hook, your index finger has very little pressure but is indeed over the thumb as well, you are correct. Make sure you lightly chalk your entire thumb and middle finger. Keep working the hook along with the grip program outlined above and you will be there in no time!

Semper Fi

[AnthonyB]

thanks a lot Rock. next week I pull from the floor..hook gripped

[brandona]

thanks a lot Rock. next week I pull from the floor..hook gripped

Feels like your fucking thumb nail wants to come off, but it locks your grip in tight, you will not be able to rotate your hand back, fucking cool shit...I have been using it in all my warm up sets to get the feel...

-B

[AnthonyB]

Sarge today I hit 405 3x3 on rack pulls. Now my question(might be a dumb one) is should I cycle down next week on them or should I find out what my 1rm is then follow your 7 week rack pull routine? thanks

[Pizzalamp]

Sgt Rock-I've enjoyed reading your posts for a while-youre def an inspiration in the gym
I've got a quick question I was hoping you could help me with
Ive been working hard on my squat for a while and Ive noticed if I try to squat w/ a shoulder width stance and I try to keep my feet somewhat straight my left hip and leg kinda turn counter clockwise which screws me up. I can squat better w/ a wider stance but I was wondering if u had any thoughts on my problem.
Thanks!

[Sgt Rock]

Sarge today I hit 405 3x3 on rack pulls. Now my question(might be a dumb one) is should I cycle down next week on them or should I find out what my 1rm is then follow your 7 week rack pull routine? thanks

If it was pretty easy bro, go up next time you do them, keep going with the triples, if it aint broke dont fix it!

Semper Fi

[Sgt Rock]

Sgt Rock-I've enjoyed reading your posts for a while-youre def an inspiration in the gym
I've got a quick question I was hoping you could help me with
Ive been working hard on my squat for a while and Ive noticed if I try to squat w/ a shoulder width stance and I try to keep my feet somewhat straight my left hip and leg kinda turn counter clockwise which screws me up. I can squat better w/ a wider stance but I was wondering if u had any thoughts on my problem.
Thanks!

Do your heavy sets with the wider stance, when done, do a down set with a closer stance, start very light and keep the bar high on the traps, pause in the hole for a count of 3 and then explode up, to two sets of three reps this way.

Semper Fi

[Pizzalamp]

thanks! im gonna try it on sat

[grissinger]

SGT Rock, going to do your 10 week SLD program and then transition into Coan/Phillippi 10 week program for 2/16 meet. First question. Do you have a suggestion for a substitute for GH raises on squat day. No machine available. No matter how I basterdize something I can not mimic the feel. Should I box squat on squat day? Actually, I know this might be too much to ask, but what would your squat day look like? I know you have a good squat also. I really want my dead and squat to be synergistic but do not want to over tax. Last question do you set aside a day for grip work or throw it in somewhere. My grip is okay but always could be better. Thx Gary

[Sgt Rock]

Alternate box and reg squats on squat day

sub WIDE STANCE PULL THROUGHS for GHR

Semper Fi

[Stiff]

Hey Sgt Rock, a few of my questions have already been answered by reading this thread, but I have a couple more. I have a clean and jerk problem. I can't seem to catch the bar very well at lockout and I think it may be my hand placement. I currently use a slightly outside shoulder width grip. Should I go for a wider grip and lower the weight to start, or would that compromise shoulder stability?

[bobbymart]

sgt rock I really appreciate all the priceless info i nthis thread that beeing said. Ok got thru reading this whole thread cant really look up the answere to my question on the web this is the only web page i can go on at work... may be a dumb question, what are rack pulls is it similar to straight leg dead lift?

[Sgt Rock]

CLEAN AND JERK....

I am not an expert, but a wider grip will lessen the distance of the movement, but can INCREASE the stress on the wrist. Try wrist wraps and a closer grip for a test ride. Wrap the wrists as well, ensuring that part of the wrap is on the back of the hand.

RACK PULLS

Best done below the knee, set the pins in a power rack so the bar sits below the knee caps, keep your body close to the bar and head up, dont jerk the weight, pull it up smoothly.

Semper Fi

[Stiff]

Thanks, I guess I will have to borrow someones straps to try these out.

[DHBAKER15]

Sgt. Rock, I saw the vid of your 750lb deadlift at the Arnold, Awesome. I Weigh 160 and just recently hit 335 for my max deadlift. Do you prefer the regular style deadlift or sumo deadlift, is there an advantage? Do you have any tips on form or technique that could help me in my journey to 405? Thanks Bro.

[Stiff]

I also saw the vid, and you gave me the weight, damn you're strong. I have a couple more questions. Do you prefer a particular kind of footwear? Do you train regularly with a belt or joint support? Last for today, how tall are you and how does your height affect your lifting? I guess that last one was really two, but I am trying to get as much info as I can. I am slowly gaining strength, but it never seems fast enough for me.

[bobbymart]

Ok this may sound like a strange question I figured it fit for a powerlifter
a buddy of mine is looking for a bench suit but there are alot out there i was wondering if you could recomend a good one??
Thanks in advance

[Sgt Rock]

Sgt. Rock, I saw the vid of your 750lb deadlift at the Arnold, Awesome. I Weigh 160 and just recently hit 335 for my max deadlift. Do you prefer the regular style deadlift or sumo deadlift, is there an advantage? Do you have any tips on form or technique that could help me in my journey to 405? Thanks Bro.

Start with the conventional style as it builds a better base. Keep the bar in close, dont jerk it, throw the head back after it clears the knees, never miss a rep, never over 5 reps a set, dont pull more than 2-3 weeks in a row.

Semper FI

[Sgt Rock]

Ok this may sound like a strange question I figured it fit for a powerlifter
a buddy of mine is looking for a bench suit but there are alot out there i was wondering if you could recomend a good one??
Thanks in advance

Bench shirts? or Squat suit?

Semper FI

[bobbymart]

Bench shirts? or Squat suit?

Semper FI

Ha sorry about that bench shirt my bad he's starting to bench real heavy again and want's to get a bench shirt but there are alot to chose from thanks again for all you'r help

[Sgt Rock]

If your a beginner, start with a one ply shirt, Metal makes good shirts, as does Inzer, Titan too, its all preference bro. Find a veteran that knows what hes doing and go from there!

Semper FI

[DHBAKER15]

Thanks For The Advice Sgt. Rock.

[PDW]

Sgt. Rock:

What sort of training do you recommend for body parts not directly related to the DL if a person switches from full powerlifting competition to deadlift only competition. I understand that I will need to squat and do the other DL exercises mentioned in your articles. Should I jettison BP, overhead work, etc. or otherwise change rep. schemes from a typical, full PL program?

Thanks

[AnthonyB]

yo sarge. since my sticking point was/is always the floor tomorrow i am going to start pulling with 25s or standing on a higher block and doing sntach grip deads for assitance. how do you suggest I do this before I start pulling with 45s agian? also should i treat the rep scheme the same with the longer ROM as I would with the 45s? Once again, thanks a lot Sgt.

[Sgt Rock]

Sgt. Rock:

What sort of training do you recommend for body parts not directly related to the DL if a person switches from full powerlifting competition to deadlift only competition. I understand that I will need to squat and do the other DL exercises mentioned in your articles. Should I jettison BP, overhead work, etc. or otherwise change rep. schemes from a typical, full PL program?

Thanks

I would def look at my logs as I am doing only DL meets right now, as my main and ONLY focus is pulling big in the Cage at the Arnold. Med to heavy squats on mondays and pulls on fridays are best, briefs and belt at the most but mostly done with just a belt, dont burnout and listen to your body, your pull comes first. As for bench, one day of benching and one day of assesories, try and take thursdays off to prepare for your pull if your schedule allows. Sometimes I squat and pull same day, and do my upper back on a separate day, mix it up and keep your pull first on your priority list.

Semper Fi
Sgt Rock
USMC

[Sgt Rock]

yo sarge. since my sticking point was/is always the floor tomorrow i am going to start pulling with 25s or standing on a higher block and doing sntach grip deads for assitance. how do you suggest I do this before I start pulling with 45s agian? also should i treat the rep scheme the same with the longer ROM as I would with the 45s? Once again, thanks a lot Sgt.

Start out with 3x5 reps, pull with 35's not twenty fives, then graduate to 3x3. Do this for several weeks before returning to the reg 45's bro.

Semper Fi
Sgt Rock
USMC

[Lunatic001]

Sgt,

What do you reccomend to get my back thicker. My max in the DL is 495 X 3, but I also have issues with grip. I notice you sign Semper Fi...I did 4 yrs in the USMC and got out as a Sgt (just letting you know) and I am currently doing my IRR time until 12/08. One last question I am also trying to get my back wider (but thickness is my main goal), and I am thinking in using weighted Pull ups...should I do them in the beginning or in the end of my back workout??

[Sgt Rock]

Ok bro..for grip work dont use straps, and do high rep shrugs at the end of your back workout with dumbells. For back do dl for five rep sets first, then bent rows heavy for five rep sets, wt chins for 5-7 reps, finish off with front lat pulls for 7 rep sets.

Semper Fi

[Lewy23]

Hey Sarge,

I have a quick question. One of the guys I train with, is a pretty strong and accomplished dude for his age. I am very new to training to be a powerlifter. I just started deadlifting maybe a month or two ago. I am pulling around 350. Keep in mind, that I have never done deads before ever. He said that 550 is a decent weight to be pulling as a beginner and 350 really aint shit. Now I think 350 isnt that bad for a beginner, what do you think? Please be completely honest with me. I just think my training partner was trying to light a fire under my ass. What do you think? Thanks Sarge!

Lewy

[LHS Monster]

ROCK, just wondering if im trying to get 450 in time for my powerlifting meet this winter would you suggest just working on my leg strength and doing rack pulls compared to pulling from the deck heavy or how should i approach training in general ive heard that the best way to increase your pull is not to do it but i kno your a huge advocate of heavy pulls waht would you suggest

thanx //Monster

[Sgt Rock]

Hey Sarge,

I have a quick question. One of the guys I train with, is a pretty strong and accomplished dude for his age. I am very new to training to be a powerlifter. I just started deadlifting maybe a month or two ago. I am pulling around 350. Keep in mind, that I have never done deads before ever. He said that 550 is a decent weight to be pulling as a beginner and 350 really aint shit. Now I think 350 isnt that bad for a beginner, what do you think? Please be completely honest with me. I just think my training partner was trying to light a fire under my ass. What do you think? Thanks Sarge!

Lewy

There are so many variables, height, wt, age, bodytype etc. Sounds like a VERY impressive lift brother...for SURE!

The first time I tried the deadlift I did 335 weighing 145 with a thin leather belt, and I was VERY happy with that! All in all bro...sounds like you have a great starting point, 350 is FABULOUS!! Now lets keep working on technique and building a base with five rep sets and get you to some bigger numbers! Good job!!

Semper Fi

[Sgt Rock]

ROCK, just wondering if im trying to get 450 in time for my powerlifting meet this winter would you suggest just working on my leg strength and doing rack pulls compared to pulling from the deck heavy or how should i approach training in general ive heard that the best way to increase your pull is not to do it but i kno your a huge advocate of heavy pulls waht would you suggest

thanx //Monster


IF YOU WANT TO BE A DEADLIFTER....THEN DEADLIFT!

Now please keep in mind that an advanced deadlifter may do the actual dl less due to many variables, but a beginning lifter should pull more. I would try one week of racks, one week of regular pulls for triples, and then one week off or just doing GMS. Be consistent! As for leg strength, SQUAT bro..and squat DEEP.

Semper Fi

[Lewy23]

There are so many variables, height, wt, age, bodytype etc. Sounds like a VERY impressive lift brother...for SURE!

The first time I tried the deadlift I did 335 weighing 145 with a thin leather belt, and I was VERY happy with that! All in all bro...sounds like you have a great starting point, 350 is FABULOUS!! Now lets keep working on technique and building a base with five rep sets and get you to some bigger numbers! Good job!!

Semper Fi

Thanks Sarge!

I know Im not the strongest puller..yet, give me time, I will be pulling big weights in no time!

Lewy

[Sgt Rock]

Thanks Sarge!

I know Im not the strongest puller..yet, give me time, I will be pulling big weights in no time!

Lewy

YES YOU WILL!

Semper Fi

[ionacht]

Is there any rule of thumb for a weight ratio between DL's and rack pulls? Should rack pulls be utilized to pull more, equal, or less weight than when pulling from the floor? For some reason I have been having a harder time with rack pulls then just pulling from the floor.

[Sgt Rock]

its different for everybody. As a rule, pull BELOW the knee to ensure a more contest like stroke. If you pull less than a normal pull it sounds like you may have a weakness that can be helped doing these.

Semper Fi

[ionacht]

its different for everybody. As a rule, pull BELOW the knee to ensure a more contest like stroke. If you pull less than a normal pull it sounds like you may have a weakness that can be helped doing these.

Semper Fi

Thanks. I'll redouble my efforts and attack my weakness.

[AnthonyB]

Sarge, how many days do you keep between doing squats and deads?

tomorrow (wednesday) I'm going to do wide stance box squats to see how my knee holds up. then friday I'm going to do my deads after taking easy for 2 weeks. I just hope my knee is cool tomorrow. thanks a lot for that advice bro

[Sgt Rock]

This one varies alot due to work schedules, and how close to a show etc. I ALWAYS TRY to do my pulls on say..a Monday, and then do squats later in the week, thurs or friday, this gives me 2 and maybe 3 full days before I pull again. Now if I have a good box set up and spotters etc, I may do both on same day, box squats first and then racks or speed pulls. If I am doing heavy pulls off the deck, I will do them on their own day, Monday....hope this makes sense.
As a side note, if my schedule allows I enjoy doing upper back on its own day, so my total schedule can look like this:

MONDAY DEADS
TUESDAY OFF...YOU WILL NEED THIS OFF DAY IF YOU DID MONDAY RIGHT
WEDNESDAY CHEST, TRICEPS, LIGHT BICEPS
THURSDAY UPPER BACK BUT NO HEAVY BB ROWS
FRIDAY SQUATS
SAT DELTS AND BICEPS, LIGHT TRICEPS

CLOSER TO A SHOW I DROP THE THURSDAY WORKOUT AND DO IT ON MONDAY, WITH HEAVY BB ROWS.

Semper Fi
Sgt Rock

[AnthonyB]

thanks agian sarge. all of your tips have been helping a lot

[brandona]

I have a push/pull meet coming up on Dec 15th. This my sound weird, but I have "forgotten" how to pull. I have lost my groove and as a result, I keep straining my lower back. I am writing to ask your advise as to what to do/ I really want to pull in the meet, but I also what to be able to pull for a long, long time. Do I bench only in the meet, regroup on my deads and hit it hard at another meet? I feel as if I am gripping the bar, strating my legs and then pulling the bar, basiclly doing a SLDL. I have not been able to break out of this....I am not comfertable at the bottom of the lift, no matter foot or hand position....I am starting to wonder if I am ment to be a sumo puller.

What would you suggest I do to get ready for the meet? I know it is a short period of time. I was thinking of light, speed deads, no more than 225. Some SLDLs and GMs....

Thanks for your help Sarge..

-B

[AnthonyB]

Yo sarge..I did what you said and did my squats tonight wide. I did them to a box(bench) sitting back and lightly. felt great on my knees for the most part. coming off they felt a little tight but nothing major I don't think. I did deads after too and hit 405, haven't done that in years. went up snappy. thanks for suggesting pulling with the 35s.

just curious but when you say wide you mean outside of shoulder width a few inches right? I don't think I would be able to squat ChuckV wide without my hip or knee just blowing out.

[Sgt Rock]

I have a push/pull meet coming up on Dec 15th. This my sound weird, but I have "forgotten" how to pull. I have lost my groove and as a result, I keep straining my lower back. I am writing to ask your advise as to what to do/ I really want to pull in the meet, but I also what to be able to pull for a long, long time. Do I bench only in the meet, regroup on my deads and hit it hard at another meet? I feel as if I am gripping the bar, strating my legs and then pulling the bar, basiclly doing a SLDL. I have not been able to break out of this....I am not comfertable at the bottom of the lift, no matter foot or hand position....I am starting to wonder if I am ment to be a sumo puller.

What would you suggest I do to get ready for the meet? I know it is a short period of time. I was thinking of light, speed deads, no more than 225. Some SLDLs and GMs....

Thanks for your help Sarge..

-B


Bro if your a beginner, get the experience and pull as well. YOu have 3 weeks of pulling left, do speed work with 50 percent of your best for 7 sets two reps, last week put on all gear and work up to an opener, 7-10 days out, dont over do it. If injury is the issue then skip the pulls altogether.

Semper Fi

[Sgt Rock]

Wide as you can stand bro....I squat about as wide as Chuck, on a standard walk in squat rack I squat wider than the device so I have to walk it outside. Start wider than shoulder width, work on your flexibility and eventually go very, very wide. This will help your knee issues. Your doing good, smart work, keep it up!

Semper Fi

[brandona]

Bro if your a beginner, get the experience and pull as well. YOu have 3 weeks of pulling left, do speed work with 50 percent of your best for 7 sets two reps, last week put on all gear and work up to an opener, 7-10 days out, dont over do it. If injury is the issue then skip the pulls altogether.

Semper Fi

Thanks Rock, will do...

-B

[AnthonyB]

Wide as you can stand bro....I squat about as wide as Chuck, on a standard walk in squat rack I squat wider than the device so I have to walk it outside. Start wider than shoulder width, work on your flexibility and eventually go very, very wide. This will help your knee issues. Your doing good, smart work, keep it up!

Semper Fi

thanks a lot sarge. im tryin my best

[ionacht]

Hey Sgt. Rock, after reading your hardcore deadlifting article I had a question. Could you expound some on the proper way to return the weight to the floor after a lift? I am finding that while I maintain relativly good form on the way up, I am not sure about the correct way to go about bring the weight back to the ground.

[Sgt Rock]

Knees bent, bar in close, keep your hands on it, dont drop it but return with control. Make sure it settles into the deck before you pull another rep.

Semper Fi

[Angst]

Quick question Sgt. Rock, with all the heavy lifting, how does power lifters keep their joints healthy? My knees has been bothering me when I do squats, I'm already taking Animal Flex, is there any way I can make my knees stronger?

[AnthonyB]

yo sarge. today i did my squats wide down to a box(bench) and I noticed coming off the box i felt a pain in my knees. I didn't even have all that much weight on the bar and my form was good, hips back, head up ect.. same thing happened when I went not as wide. any other tips? looks like I'm going to back off from squating. this is beyond frustrating

[Sgt Rock]

Ok bro..I saw an ortho..and got a lift for one shoe, I was uneven and didnt know it. See a chiro too, take JOINTMENT by UNIVERSAL...I might have the name wrong but its working for me, 10 tabs a day...for real. Hang in there...STRETCH with PNF stretching, google it and do the hammy stretches, then get back to me.

Semper FI

[Sgt Rock]

Quick question Sgt. Rock, with all the heavy lifting, how does power lifters keep their joints healthy? My knees has been bothering me when I do squats, I'm already taking Animal Flex, is there any way I can make my knees stronger?

Just answered this before lol! THE JOINT STUFF BY UNIVERSAL WORKS BROS! 5 tabs twice a day..its no joke. Jessica from corporate turned me onto it...it WORKS. Chiro will keep you lined up..stretch and GOOD WARMUPS TOO!

Semper Fi

[brandona]

Hey Rock, I checked out that PFN stretching, sounds good...My damn hammies are tight 24/7. I will give this a try....

Here is a link to it.....

http://www.thestretchinghandbook.com/archives/pnf-stretching.php

Thanks Sarge...

-B

[grissinger]

Just finished 3rd week of your SLD program, glad the sets of 10 are done. Question about order of movements. I am having trouble doing 2 sets of 7 of chins with no weight. Thinking about moving them to after the deads then do the BOR's. Right now I am doing them after the lat pulldowns and I am beat. Is there a reason for them being the fourth movement?

[AnthonyB]

sarge, first let me thank you for all the advice you given to me in the last few weeks. everything has helped a lot. now 2 weeks ago i finally pulled the 4plates again(after doing a few box squat set) after almost 2 years of not even doing any serious pulling. What would you suggest on going for a 450 pull? Should i take certain %'s of the 405 and work my way from there or should I just bang away each week until I get stuck with a certain weight? I hope this question makes some kinda sense. thanks a lot bro

[Sgt Rock]

Read my dl articles........thats the first step. Dont overtrain, dont pull more than 2-3 weeks in a row. Dont pull too heavy too often. Cycle slow, give yourself time to achieve your goal.

Semper FI

[Malloy1344]

Hey Sarge. I've been doing alot of reading and been hearing about the " hook grip". I'm kinda confused. At first I thought it was a standard over/over grip. But apparantly it is not. Can you explain the hook grip to me? I'd really like to try it out, but I want to make sure I'm doing it properly.

[Sgt Rock]

Google it for pictures, and look here:
http://media.putfile.com/SGT-Rocks-600x10-Deadlift-at-NERB

The hook is a double overhand grip, with the middle finger "hooking" the nail of the thumb. It is safer and more efficient than the over under, it is DEF worth trying out brother. It is painful at first but you can overcome the pain. There are many threads on here about it as well for your information. Let me know if you have further questions.

Semper Fi

[Big Byrd]

Damn Rock, who picked out that #5 card girl?! That ones urs right?

[Malloy1344]

Google it for pictures, and look here:
http://media.putfile.com/SGT-Rocks-600x10-Deadlift-at-NERB

The hook is a double overhand grip, with the middle finger "hooking" the nail of the thumb. It is safer and more efficient than the over under, it is DEF worth trying out brother. It is painful at first but you can overcome the pain. There are many threads on here about it as well for your information. Let me know if you have further questions.

Semper Fi

Thanks Sarge. That helps. I'm going to do this next week for my deads and see how it goes. Appreciate it.

[Sgt Rock]

Damn Rock, who picked out that #5 card girl?! That ones urs right?

LOL...I think you remember my 'CARD GIRL" for that night at least lol!!!

Thanks for your help that day Byrdman, we are going to rock the house even more come Cage Time.


Semper Fi

[Big Byrd]

u gotta admit, schoony made hell of woman! haha

if u guys dont get it, watch the vid above

[maxrep]

Great vids fellas!! I am workin my way there!!

[SomeDayI'llBeXL]

Hey SGT, Ive got a quick question for you. Is there a difference between a Zercher Lift and Zercher Squat. Ive been doing the squat version in a power rack for the past few months, but in the new issue of Powerlifting USA, Louie Simmons talks about doing them from the floor. Have I been doing them wrong the whole time, or are they two different exercises? Have you tride them from the floor and if you have, do you approve of them?

[Big Byrd]

Hey SGT, Ive got a quick question for you. Is there a difference between a Zercher Lift and Zercher Squat. Ive been doing the squat version in a power rack for the past few months, but in the new issue of Powerlifting USA, Louie Simmons talks about doing them from the floor. Have I been doing them wrong the whole time, or are they two different exercises? Have you tride them from the floor and if you have, do you approve of them?

i CAN ANSWER THIS FOR YOU. damn caps... the zercher lift is like the zercher squat, except that Louie has built some kind of contraption that goes over the shoulders, similar to that front squat harness thats out there, except the 2 prongs that hold the bar are not at upper chest level, they are at navel level or so. U bend down, hook the bar then perform a squat/gm type of deal while holding the pegs. I saw them training with it when i was up there back in August-- its a mean looking thing. not sure if he is selling them yet or not. if ur interested im sure u can call him up. his number is on the west side website.

[SomeDayI'llBeXL]

Thanks Big Byrd. I actaully saw your thread just now, welcome to the Family.



Good Luck Brothers

[Sgt Rock]

i CAN ANSWER THIS FOR YOU. damn caps... the zercher lift is like the zercher squat, except that Louie has built some kind of contraption that goes over the shoulders, similar to that front squat harness thats out there, except the 2 prongs that hold the bar are not at upper chest level, they are at navel level or so. U bend down, hook the bar then perform a squat/gm type of deal while holding the pegs. I saw them training with it when i was up there back in August-- its a mean looking thing. not sure if he is selling them yet or not. if ur interested im sure u can call him up. his number is on the west side website.

Thanks for BARGING IN Sam....lol

There was a great article in a recen PL USA about this lift. The limiting factor WITHOUT special equipment is how much weight you can hold in the lift, making it NOT the best assistance excercise. In my opinion it is much better to get the equipment to make it easier or a front squat harness.

Semper Fi

[Sgt Rock]

I am going to try and put some q and a in here from my pms occasionally as I get a dozen or so pms a week by peeps that choose not to openly post the questions.

Box squats are great for helping the dl. The key is to flare the knees way out and sit BACK. Your shins should be actually pointing BACK, which would be impossible if you didnt have the box. With the shins slightly back you will hit the legs and hips in a way only possible by utilizing the box. Think SPEED.

Semper Fi

[Big Byrd]

Thanks for BARGING IN Sam....lol

There was a great article in a recen PL USA about this lift. The limiting factor WITHOUT special equipment is how much weight you can hold in the lift, making it NOT the best assistance excercise. In my opinion it is much better to get the equipment to make it easier or a front squat harness.

Semper Fi

No prob Rock! haha

feel free to drop by thread and help out where ya can.

i finally got my DL movin in the right direction, so the race 800 is ON! i might pull with ya in the cage if im feelin good too.

[Sgt Rock]

That would be sweet brotha! Looking forward to hanging with you again. Lets get it done!

Semper Fi Leatherneck

[brandona]

Hey Rock...How you diggin Vegas? Sounds like you got a pretty sweet gig out there, and the weather gotta be great for your joints....Gotta love the heat, hell it was 70 down here today....

-B

[Sgt Rock]

Vegas rocks! I have friends here and have been here several times before. Weather is really nice, 50's and 60's in the sun today, maybe a tad warmer. Beats 20 below zero! I am blessed with a very good job as well.

Semper Fi

[brandona]

Vegas rocks! I have friends here and have been here several times before. Weather is really nice, 50's and 60's in the sun today, maybe a tad warmer. Beats 20 below zero! I am blessed with a very good job as well.

Semper Fi

Awesome bro...dont forget your sun screen in the summer, dont want a red dome..LOL..Best of Luck with the new job....

-B

[power inc.]

over the years I have grown bigger and stronger with body building but now I am begining power lifting. I don't want to lose mass I realy want to be the strongest person in my gym.
I just started a 5x5 program and I'm getting stronger but not as fast as I want to. Got any tips that would help me

[Big Byrd]

u livin in vegas now?! i might come see u now brotha, vegas sounds much better than maine! haha but im drivin if i do... ur a fuggin NUT! damn yankees! haha

[Sgt Rock]

over the years I have grown bigger and stronger with body building but now I am begining power lifting. I don't want to lose mass I realy want to be the strongest person in my gym.
I just started a 5x5 program and I'm getting stronger but not as fast as I want to. Got any tips that would help me

1. Stick to mostly compound movements, squats, shoulder presses, bench, inclines, deads, tricep extension, bb curls

2. Train every other day

3. Tailor your training to your diet, not your diet to your training

4. Do zero cardio

5. Animal paks, whey protein, creatine for supps

6. Dont miss reps

Semper Fi

[Sgt Rock]

u livin in vegas now?! i might come see u now brotha, vegas sounds much better than maine! haha but im drivin if i do... ur a fuggin NUT! damn yankees! haha

Yankees....who are they? Were they in the playoffs? Being an original Bostonian....the Red Sox, Celts, Patriots...who can talk sports with me right now lol? I am a nut bro...you know this.....Let me be an example...FOLLOW YOUR DREAMS...you can do anything if you want, Im STILL working everyday towards mine! Sam come out here bro!

Semper Fi

[Big Byrd]

1. Stick to mostly compound movements, squats, shoulder presses, bench, inclines, deads, tricep extension, bb curls

2. Train every other day

3. Tailor your training to your diet, not your diet to your training

4. Do zero cardio

5. Animal paks, whey protein, creatine for supps

6. Dont miss reps

Semper Fi



why do u say tailoer ur training to ur diet and not ur diet to ur training? seems backwards to me. if i did that, i dont know how i would train for a half gallon of ice cream, a jar of peanut butter, and a handfull of snickers everyday? (can u tell i was fat kid?haha)

I understand the no cardio thing, but i disagree. little running and INTENSE cardio, but fast walking on an incline will keep ur heart in check, ur BP down, BF down, metabolism up... running marathons, no. but some cardio i do reccomend.

dont miss reps... i agree completely!

[Sgt Rock]

In other words, if your going to eat like shit...dont train hard. Meals are more important than workouts, think about it. Train like a madman and eat like crap you will go nowhere. Tailor your training to your diet! I learned this when studying Dietetic Technology in college. We found this out by studying the New England Journal of Medicine studies. Study after study. We saw studies of elite athletes and they held diet in high regard, the HIGHEST regard. Cardio...we can argue all day on it, it has ZERO USE on the powerlifting platform, the best of all time with almost no exceptions did ZERO cardio. Powerlifting is an ANAEROBIC sport! If you are getting winded after 3 attempts then you need to drop some lbs and hasten the pace of your workouts perhaps in general. Cardio will strengthen your heart, can help you live longer....adnauseum, we are talking pl performance for a short term here, re read the question that was asked.

Semper Fi

[grissinger]

Good Critical Bench interview.

[krazyassmexican]

i am doing a P/RR/S routine
yesterday was a power back

i was trying to break my max on deads (315 x 1)

it went like this
135lbs x 6reps, 185lbs x 6reps, 225lbs x 5reps, 225lbs x 6reps, 275lbs x 4reps 295lbs x 2reps

at the moment of the 275lbs set i noticed my grip giving up (i forgot the chalk)
so i decided not to risk it

i am gonna try to break it again in 2 weeks
any advice?
or should i just take the chalk?! LOL
thanks

[Sgt Rock]

To break the 315 barrier, rest next pull day, do heavy rows and upper and lower back work, the next week do:

135 2x5
225x1
275x1

then new max.

Semper Fi

[krazyassmexican]

To break the 315 barrier, rest next pull day, do heavy rows and upper and lower back work, the next week do:

135 2x5
225x1
275x1

then new max.

Semper Fi

fuck yeah i am looking foward to do this i will try to ge some pics and will thank you by postin them ;)

[Egypt]

hey sgt rock..

thank you already for just reading this.. i have a question..

i just finished an ed coan deadlift cycle with a new raw max of 440 lbs.

i plan to compete in the bavarian deadlift championships in october this year.
my goal is to pull 550 raw.

what would you suggest doing the next 9 months? should i keep doing your sldl cycle until 10 weeks out and then do the deadlift peak cycle?

really appreciate your help.
best wishes for 2008 from bavaria, germany..

[Sgt Rock]

Start right in with the SLDL routine, and focus the assistance to your weakness. Do you pull sumo or conv? Where is your sticking point?

Semper Fi

[Egypt]

i pull conventional..

my sticking point is at the bottom i guess.. i know if i can get the bar past my knees i can lock it out..

my back is definately stronger than my legs..

thats why i became a spine surgeon :-)

so should i start the sldl cycle as outlined in your article?

thank you

[Sgt Rock]

For sure do the SLDL routine, standing on a two inch box. After the cycle add in regular dls off the two inch box, for five rep sets for a few weeks, then triples. Then do regular dls, your sticking point will be smashed.

Semper Fi

[Egypt]

thank you.. i will post my results after 10 weeks..

[krazyassmexican]

yo rock!!!!!!!!!!

i went to the abc session of chicago yesterday and guess what?

i pulled my max for 2reps
i am freakin happy and hoppin i either pull it for more reps next time or pull some heavier weights

[Sgt Rock]

Good going brotha! The deadlift...separates the men from the Animals!

Semper Fi

[nck219]

yo sarge i found out today we are havin a deadlift competition in my city 12 weeks from now. The deadlift has always been my fav lift and im considering doing the meet. i know you suggest doing a stiff leg cycle before i start to cycle down on regular deadlifts, but i dont have the luxory of time right now. ive been doing stiff legs in my leg routine though. im new to powerlifting but ive been deadlifting for a couple years now. Last week i pulled 425x5 with just a belt. Im wondering what a realistic goal to shoot for would be? how would u suggest cycling down for the next 12 weeks ? for the past 2 months or so ive been pullin from the floor every other week in the rep range of 5-8. also, would if be worth it for me to invest in a DL suit? any information would be greatly appreciated! and i look forward to seein ya at the cage this year...it'll be perfect timing to get me hyped a couple weeks out from the contest!

[Carpe Diem P.T]

i started dead lifts on monday, didnt realise how important it is to keep a straight back...oh now i do. mass pain in the lower back.

[Sgt Rock]

yo sarge i found out today we are havin a deadlift competition in my city 12 weeks from now. The deadlift has always been my fav lift and im considering doing the meet. i know you suggest doing a stiff leg cycle before i start to cycle down on regular deadlifts, but i dont have the luxory of time right now. ive been doing stiff legs in my leg routine though. im new to powerlifting but ive been deadlifting for a couple years now. Last week i pulled 425x5 with just a belt. Im wondering what a realistic goal to shoot for would be? how would u suggest cycling down for the next 12 weeks ? for the past 2 months or so ive been pullin from the floor every other week in the rep range of 5-8. also, would if be worth it for me to invest in a DL suit? any information would be greatly appreciated! and i look forward to seein ya at the cage this year...it'll be perfect timing to get me hyped a couple weeks out from the contest!

Ok bro for a goal, its hard to tell as I dont know your max. Some are good at reps (not me lol) and some at a max, so I dont want to guess your max.

A good 12 week plan would be as follows

1. 3x5 with suit, sldl off plate for 2x5
2. racks pin 2 for 3x3, speed work for 5 singles
3. gms heavy
4. 2x5 with suit, sldl off plate for 2x5
5. racks pin 2 for 1x3 balls out triple, then a max, speed work for 5 singles
6. gms heavy or no direct low back work, go by feel
7. 3x3 with suit, sldl off plate for 2x3
8. racks pin 2 bust your old max, speed work for 5 singles
9. same as week 6
10. 1x3 with suit, this will be your opener, sldl for 1x3 off plate
11. gms
12. work up to your last warmup then do some speed work, 50 percent for 5 singles, some light sldl, dont over do this, enough to "keep it tight" as Ed Coan told me. An example of this day would be like this, if your opener was 501:

135x5
225x1
315x1
add belt
405x1

250 for 5 quick singles with belt

sldl 225 2x5


ten days rest til meet, let me know brother.....



Semper Fi

[Sgt Rock]

i started dead lifts on monday, didnt realise how important it is to keep a straight back...oh now i do. mass pain in the lower back.

Indeed bro, its important to keep a flat back, and to keep your hips down at the start so you dont "hump" the weight up so to speak. Good choice on doing pulls bro. Keep the heavy ab work in there twice weekly, and ensure you do some GMS or back raises as well.

Semper Fi

[nck219]

thanks for the info sgt. your feedback is greatly appreciated. only on this forum can i get info like that so fast...thanks again brother, i'll keep ya updated...

[Weakness]

Yes I have question, regarding squat.
**I had back injurie 1years 1/2 ago, D9-D9-D10-D11-L1 crushed. **
5'10
155lbs

I can't bent my knee pass 90 degree without me heel raising up, I tried all the imaginable way, with the toes up, box squat and so on. Any advice?

If you need any other information, just let me know.

Thx

Sgt!

[Sgt Rock]

See a doctor for permisson first! Then.....throw a 5 or a ten lb plate under EACH heel, this should correct that bro. Keep stretching your achilles tendon out as well. Wear flat shoes to squat in, Chuck Taylors for instance. Squat wide, knees out.

Semper Fi

[Squat_Heavy]

I'm currently getting my bloat on for a comp in February and i need to get even more bloated. Any pointers? , and whats your favorite pre-meet meal?

[Sgt Rock]

Food, food and more food! Pre meet? Depends on the time of the event. Nothing fancy. Eggs, oatmeal, bread, juice, coffee, even a pastry, and fruit. Sandwiches, and yogurt though the day. Also nuts, protein shakes, gatorade, nothing fancy.

Semper Fi

[Squat_Heavy]

Thanks man, i got the training part down, what i normally fuck up is my "diet"..

[Brick By Brick]

Sarge, I'm looking at my first PL meet on April 5 and 6, AAPF in Idaho Falls.I'm planning to compete in the 198 lb. division. If they have a raw division, I would like to do that. If not, I need a bench shirt, squat suit, and I'm leaning toward power briefs instead of a DL suit. First off, do you recommend the power briefs under a squat suit, power briefs alone, or a DL suit for the DL event? Second, how far out from the meet do I need to start incorporating the gear into my training? I'm thinking Inzer stuff for now, I have a belt, wraps and chuck taylors already. I'm into week 6 of a Westside program for Beginner to Intermediate Powerlifters to get ready. Thanks in advance for your time. I'm a total noob at the PL game, so any suggestions would be greatly appreciated!

[Sgt Rock]

Ok so bro you have approx 10 weeks left? Get your gear asap, and use it the last 8 weeks. Get a good single ply bench shirt, super tight squat suit, and if you can afford it, a DL suit as well. Wear the briefs under the squat suit, you will not need them at this point under your dl suit. Also knee and wrist wraps are important.

Without breaking down a whole cycle, gear cycling could go like this:

SQUAT
8. BRIEFS AND WRAPS
7. BRIEFS AND WRAPS
6. BRIEFS WRAPS, SUIT STRAPS DOWN
5. SAME
4. ALL GEAR HERE ON OUT

For dl, last 6 pulls use suit straps up


For bench, last 6 workouts use shirt, ensure you do some raw board work and raw close grips.

Cycling is not hard, dont miss reps, add gear as you go!!

Semper Fi

[stromo53]

Yo Sarge, i've always wondered... my Olympic Lifting Coach J. Hooper basically started the Power lifting program at westpoint, but he made a total change over to the O lifts.

What do you think about lifts like Clean and jerk, Snatch, and Front squats?

Are they only good for Strength or can they be used for mass too? If so, what are the reps you would recommend?

Sorry that was like 4 questions...

Thanks.

Stromo

[Sgt Rock]

Clean, snatch, and c and j best for mass...heck no! Front squats...now your getting somewhere. Simply look at the top OL lifters vs the best PLers....that will answer your question brother. Dont get me wrong, the OL liftes are AWESOME at what they do! But for pure mass....plers hands down.

Semper Fi

[NEW B]

sgt rock i am doingmy 1st pl meet on sat. i am planing a good dl at around 455 in the 198 lb nov. class to me this will be a good showing. my ? is my hams are sore witch is new to me they have been cramping snice last weeks leg wo. what can i do to try to get them better for sat. meet. right now i have just been straching them witch helps for a little while then they cramp agin. any info will help alot thanks.

[Brick By Brick]

Ok so bro you have approx 10 weeks left? Get your gear asap, and use it the last 8 weeks. Get a good single ply bench shirt, super tight squat suit, and if you can afford it, a DL suit as well. Wear the briefs under the squat suit, you will not need them at this point under your dl suit. Also knee and wrist wraps are important.

Without breaking down a whole cycle, gear cycling could go like this:

SQUAT
8. BRIEFS AND WRAPS
7. BRIEFS AND WRAPS
6. BRIEFS WRAPS, SUIT STRAPS DOWN
5. SAME
4. ALL GEAR HERE ON OUT

For dl, last 6 pulls use suit straps up


For bench, last 6 workouts use shirt, ensure you do some raw board work and raw close grips.

Cycling is not hard, dont miss reps, add gear as you go!!

Semper Fi

Thanks Sarge, I get paid Friday, so I'll get my gear ASAP. Thanks for your help!

[Sgt Rock]

sgt rock i am doingmy 1st pl meet on sat. i am planing a good dl at around 455 in the 198 lb nov. class to me this will be a good showing. my ? is my hams are sore witch is new to me they have been cramping snice last weeks leg wo. what can i do to try to get them better for sat. meet. right now i have just been straching them witch helps for a little while then they cramp agin. any info will help alot thanks.

Bro it sounds more like a potassium or water imbalance to me. I would pound the gatorade, and water if you can, pediolyte is great as well. Today I would a light 12 minutes on the treadmill around 3.0 speed, zero incline, and so some LIGHT stretching. If there is anyone there that knows of PNF stretching, have them assist you, if not just do LIGHT stretching. You will be fine come meet day. NIght before the show drink 3, 32 oz gatorades and continute drinking before and during the show. Good luck brother.

Semper Fi

[NEW B]

thanks rock

[strongkid963]

Hey i saw an interview on you, in which you say not to overtrain, I'm sitting there think I just deadlifted heavy three thimes this week, 4 times in the past 8 days, well i dont get tired back and I do no upper back work,I used to when I did bodybuilding type stuff, but not anymnore,
this is my routine i thought of......
mon:strongman events
tues:pressing
weds:power cleans or light deadlift or reverse hypers, upper back,and curlz
thursday:off
fri:off
sat: full powerlifting at frantz gym, squat, bench, deadlift.
sun:off

what do you think

[wsuiron]

Sgt,

I have hit a plateau on the bench and was wondering if you could chime in some advice for me. All my other lifts have been going up and the fact that my bench has stayed at 220x5 for a while is making me mad. Any advice would be great. Thanks

[Rexor91]

Hey Sarge, how long did it take you.. once you started pulling with the hook grip, for you to start pulling as big as weight say to your over/under grip?

I talked to ya, on your blue collar thread I think, about starting over with the hook grip but I lost hella power it seems like. Am i mind fucking myself by telling myself I need to re-teach myself maybe?

[Sgt Rock]

Hey i saw an interview on you, in which you say not to overtrain, I'm sitting there think I just deadlifted heavy three thimes this week, 4 times in the past 8 days, well i dont get tired back and I do no upper back work,I used to when I did bodybuilding type stuff, but not anymnore,
this is my routine i thought of......
mon:strongman events
tues:pressing
weds:power cleans or light deadlift or reverse hypers, upper back,and curlz
thursday:off
fri:off
sat: full powerlifting at frantz gym, squat, bench, deadlift.
sun:off

what do you think

Thats too much pulling, why the strongman stuff, are you going to compete? Whats your goals?

[Sgt Rock]

Sgt,

I have hit a plateau on the bench and was wondering if you could chime in some advice for me. All my other lifts have been going up and the fact that my bench has stayed at 220x5 for a while is making me mad. Any advice would be great. Thanks

Cycle back......way back to say....175 3x5 explosive reps, add 10lbs a week and keep the speed, once you get to 215 do 3x3...etc.

Hammer the skullcrushers

Do a speed day

DOnt overtrain.

Semper Fi

[Sgt Rock]

Hey Sarge, how long did it take you.. once you started pulling with the hook grip, for you to start pulling as big as weight say to your over/under grip?

I talked to ya, on your blue collar thread I think, about starting over with the hook grip but I lost hella power it seems like. Am i mind fucking myself by telling myself I need to re-teach myself maybe?

For me it took little time, maybe 4-5 sessions I am guessing? I will get away from it for a month or two and come back and its still good to go. Gotta hammer it at first relentlessly.

Semper Fi

[Rexor91]

For me it took little time, maybe 4-5 sessions I am guessing? I will get away from it for a month or two and come back and its still good to go. Gotta hammer it at first relentlessly.

Semper Fi

Yeah, no doubt... found that out. I dont wanna goto sumo though, I think I just hold a personal grudge against it for some reason lol... I wanna stay with conventional cause I just see it as the "right way" to do it...

[MetalAsh12]

Sgt. Rock, got a little question for you. I know you're not a doctor, but maybe you've had the same experience and you can shed some light on possible solutions.

I'm head of the powerlifting team here at my university, and we were doing our benching last night when an old injury of mine kicked back in. It's around the rotator cuff/delt/Pec area and feels like it's pretty deep. It's a sharp/searing pain everytime I do any kind of heavy pressing motion...do you have any suggestions that you think may speed recovery or help me work around the injury and still train with my team?

Thanks

[Sgt Rock]

Oh yes bro...I have had that, most of us had, and you wont like the remedy..REST. Find out if decline or incline is tolerable and do that for a few weeks. Avoid shoulder presses. Use anti inflammatories if your dr allows, and rest it as much as possible. When in doubt see a doctor brother. Sounds like possibly tendonitis, or a cuff issue.

Semper Fi

[MetalAsh12]

ah all right man, thanks for the information

[NickSP]

hey Rock......
I lift for BB but I tend to train for strength a lot of the time when it comes to the bigger exercises, especially deads cause I just love em. I do SL's every leg day (Fridays) for hamstrings and pull conventional on back day (Mondays) every other week, and I usually go pretty heavy for both. Do you think this is too much pulling?

[Rexor91]

hey Rock......
I lift for BB but I tend to train for strength a lot of the time when it comes to the bigger exercises, especially deads cause I just love em. I do SL's every leg day (Fridays) for hamstrings and pull conventional on back day (Mondays) every other week, and I usually go pretty heavy for both. Do you think this is too much pulling?

I do too, something similar anyways... I love it, and it doesn't feel too overbearing for me though. I pull every back day, one week heavy then the next week just moderate or light for form. Plus I end up squatting heavy about every week whether I plan on it or not lol... but I do straight legs every leg day, some days just 135... some days up to 275 or 315, that really depends on how my back feels. Do you feel like your overtraining or anything, I love it personally

[brandona]

Hey Rock,
I pulled off a 3" platform this morning...Sick, my hips are fried..You can really feel them there...I pulled sumo and it took a ton of warm ups to get flexable enough to get to the bar..I can see why you love these bro, good shit...weight was a bit low, but that will imporve with time....

-B

[Cellerator65]

hey Rock......
I lift for BB but I tend to train for strength a lot of the time when it comes to the bigger exercises, especially deads cause I just love em. I do SL's every leg day (Fridays) for hamstrings and pull conventional on back day (Mondays) every other week, and I usually go pretty heavy for both. Do you think this is too much pulling?


yeah i got the same question, Monday is my leg day and i do SLDL (i go to my 5 rep max, 315) and thursday is my back day where i do DL (samething 5x315). Is that too much stress on the back? I am by no means a PL, if that helps.

[Sgt Rock]

hey Rock......
I lift for BB but I tend to train for strength a lot of the time when it comes to the bigger exercises, especially deads cause I just love em. I do SL's every leg day (Fridays) for hamstrings and pull conventional on back day (Mondays) every other week, and I usually go pretty heavy for both. Do you think this is too much pulling?

Yeah thats probably too much, unless your keeping it real light. ONe heavy pulling movement per week is plenty brother. I gotta get over to CT sometime and holla at you guys. I used to go there alot.

Semper Fi

[Sgt Rock]

Hey Rock,
I pulled off a 3" platform this morning...Sick, my hips are fried..You can really feel them there...I pulled sumo and it took a ton of warm ups to get flexable enough to get to the bar..I can see why you love these bro, good shit...weight was a bit low, but that will imporve with time....

-B

Believe it or not bro the Finns like a 4 inch platform, I prefer just a 2.5 inch platform. These are KILLER.

Semper Fi

[Sgt Rock]

yeah i got the same question, Monday is my leg day and i do SLDL (i go to my 5 rep max, 315) and thursday is my back day where i do DL (samething 5x315). Is that too much stress on the back? I am by no means a PL, if that helps.

Try this, on Dl day do reg dls, and then SLDL, I did that for years and still go back to this. Your lower back recovers slower than any other bodypart, always keep that in mind. If you can SLDL 315 you should be doing more with the reg dl, start to PUSH it up brotha.

Semper Fi

[NickSP]

Yeah thats probably too much, unless your keeping it real light. ONe heavy pulling movement per week is plenty brother. I gotta get over to CT sometime and holla at you guys. I used to go there alot.

Semper Fi

Sounds good rock, it'd be awesome to meet you sometime

Try this, on Dl day do reg dls, and then SLDL, I did that for years and still go back to this. Your lower back recovers slower than any other bodypart, always keep that in mind. If you can SLDL 315 you should be doing more with the reg dl, start to PUSH it up brotha.

Semper Fi

You mean hit both styles on the same day?
I just don't like going through a leg workout and only do curling moves for hams, but I certainly can't stop doing regular. If I'm allowed to hit both in a workout, maybe I'll just do that every other back day and do sl's on leg day the other weeks. Would that be cool? I'd probably only do like 3 sets of each for back days, and then 4 sets sl's with the rest of my ham workout on the other weeks.
I'm psyched cause I finally decided to lower all my weights where I used straps to bring my grip up....shrugs are literally the only thing I use them on now......worked my sl's back up to 315+ for full reps with just chalk.

[brandona]

Believe it or not bro the Finns like a 4 inch platform, I prefer just a 2.5 inch platform. These are KILLER.

Semper Fi

4"??? holy crap...I was already pulling off my shoelaces...LOL..

-B

[Vinny]

SGT

your mail box is full.....i'm tryin to pm you back

[Cellerator65]

thx rock, i'll try it tomorrow.

I havent gone higher then 315 because i just dont have the grip strength and im reluctant to use straps cuz i want to build my grip.

[I R V]

Currently I am doing...

Mon - Chest n abs
Tues - Back n claves
Wed - Shoulders n traps n abs
Thurs - Legs n claves
Fri - Bi's, Tri's, forearms n abs
Sat - off
Sun - off
Repeat

What do you think is the best one muscle a day split?

[REBORN1]

sgt. rock,i have a question for you, im a football player, and im having trouble cleaning, my best clean has been 250x5, ive been told by alot of people im too long to clean good weight(6'6) but we have a senior tight end that cleans 365, i was wondering if you have any suggestions or any exercises to help me help the clean....thanks

[Lunatic001]

Sgt Rock,

I love to workout my back and I actually look forward to it but I feel that my lower back gives out before my upper back. I started doing DL's but I get real bad lower back soreness/stiffness. Is there anything you can suggest to bring up my lower back??

Thanks,
Lunatic001

[islandmagicmic]

I work out in the 6am. i take the pump and the stak before i work out on an empty stomach. i can drink a protine shake? thnk you

my stack

Pak
pump
stak
flex

[SGT_Shannon3ID]

Hey Rock,

Im sure youve been asked this question a million times but I have hit serious Platues and cant figure out what to do I read all those magazines and try every thing, but I dont care about alot of what they are doing I want Mad strength and power Ive spent thousands on supps since I got to Iraq if you have any advice it would be more than appreciated.

SGT Michael Shannon
13F U.S. Army

[Brew]

I have to questions about deads. First, does it matter if i wait a second or two between reps with the weight on the floor or should i just pound em out and pull as soon as it hits the floor. Second, I was watching the strongman comp and when those guys dead, after they start to weaken they are pulling the bar up their thighs kinda sliding it so Im curious if thats something that most people do or just the guys that are pulling 730 for 13 reps...
Thanks

Brew

[Ozkar]

Hi Sgt, I have some questions for you, I'll be glad if you could assist me with this, but first, some background.

I have weak joints, it seems like it is a family thing cause everyone in my house (Parents and Siblings) have them. Thanks to that, I've had my share of injuries in the past (that and playing football) like knee surgery, broken wrists, tore shoulder etc. Right now, I'm starting to lift again, but I've encountered a problem that I've had many times before. Whenever I'm doing a Pulling Exercise, my wrists give in way longer than the actual muscle I'm training. I have never tried using lifting straps, but was wondering whether they would make a difference. Are they useful for all kinds of exercises, or just for the pulling ones? Cause I've tried and pictured in my head how they work, and I can't imagine them working for sth like a bench press...

Now, if you do recommend lifting straps, is there anything else I can do about this? Usually all my joints will hurt, but right now what is keeping my down the most is my left wrist and my lower back.

Thanks Sgt.

BTW. I already take a Joint Supplement with Glucosamine and Chondroitin, so I'm asking more on the lines of exercises, warm up, or different approaches or angles to the usual exercises.

[Brew]

K so I read up about the reps question but i still am curious about my other question.. if Mariusz can do it then so can i right ;)

Brew

[Mass_Monster]

Hey Rock,

Im sure youve been asked this question a million times but I have hit serious Platues and cant figure out what to do I read all those magazines and try every thing, but I dont care about alot of what they are doing I want Mad strength and power Ive spent thousands on supps since I got to Iraq if you have any advice it would be more than appreciated.

SGT Michael Shannon
13F U.S. Army

13F huh, I was a 19D when I was in and worked with you guys a lot in Germany on the BRT and in the early stages in Afghanistan. Thank you for serving and know that I appreciate your service.

[Franco]

Sarge,
I'm currently training for an upcoming meet in April and it seems that I'm hitting a plateau with my deadlift and cannot break the 500 mark.

I've been hammering out romanian deads, half pulls, good mornings and working a little with some bands.

I don't really know if I should go to a max effort and dynamic effort spread for my deadlift days or what I should do?

Anything will help!

[Master Z]

Hello Sergeant,
I'm 18 years old and I'm a senior in high school. My high school athletic career was prematurely ended due to a massive reconstructive knee surgery and two follow up surgeries. However, I have come a long way and I am now healthy enough to play baseball this year. In addition, I was deemed medicaly qualified to participate in the Army ROTC program when I attend college next fall. I was wondering if you could recommend some supplements that would help me put on some serious muscle without putting on any fat? In addition, could you provide me with some excercises (other than the standard pushups and situps) to help me prepare for ROTC? I have spent the last couple years working hard to build my body back to where it was before my operations (I did basic resistance exercises given to me by my physical therapist). Just recently though, I've become completely addicted to lifting. During my free periods, when no one else in in the gym, I set all the machines to the appropriate weight and move from machine to machine and set to sit with almost no rests in between. After graduating from college and the ROTC program, my goal is to attend Ranger School and then the Q-course with the hopes of becoming an 18 alpha. I'm highly motivated and do not give up on my goals, no matter how difficult it may be to achieve them. If you could provide me with some help and advice, I would greatly appreciate it.
Thank you
Master Z

[Sgt Rock]

Currently I am doing...

Mon - Chest n abs
Tues - Back n claves
Wed - Shoulders n traps n abs
Thurs - Legs n claves
Fri - Bi's, Tri's, forearms n abs
Sat - off
Sun - off
Repeat

What do you think is the best one muscle a day split?

Jeez I have been slack..let me answer some of these, my pm box has been full of requests, I apologize,


Monday squat

wed bench

friday deads

sat or sunday light bench day

Semper Fi

[Sgt Rock]

sgt. rock,i have a question for you, im a football player, and im having trouble cleaning, my best clean has been 250x5, ive been told by alot of people im too long to clean good weight(6'6) but we have a senior tight end that cleans 365, i was wondering if you have any suggestions or any exercises to help me help the clean....thanks


Cleans, moreso than ANY POWER MOVEMENT require TECHNIQUE. Google or youtube it and watch the form VERY CLOSE. You can train cleans twice weekly, do many, many singles, not limit singles though and dont miss. Practice practice practice brother. Dont forget squats, deads, grip work and shrugs.

Semper FI

[Sgt Rock]

I have to questions about deads. First, does it matter if i wait a second or two between reps with the weight on the floor or should i just pound em out and pull as soon as it hits the floor. Second, I was watching the strongman comp and when those guys dead, after they start to weaken they are pulling the bar up their thighs kinda sliding it so Im curious if thats something that most people do or just the guys that are pulling 730 for 13 reps...
Thanks

Brew

ALWAYS ALLOW THE WEIGHT TO SIT ON THE DECK COMPLETELY!

Yes the strongmen hitch, but that is a RULES VIOLATION FOR POWERLIFTING! Hitching is a good way to get hurt, dont do it. Those guys cannot pull that weight persey in a normal deadlift.

Semper Fi

[Sgt Rock]

Sgt Rock,

I love to workout my back and I actually look forward to it but I feel that my lower back gives out before my upper back. I started doing DL's but I get real bad lower back soreness/stiffness. Is there anything you can suggest to bring up my lower back??

Thanks,
Lunatic001

DEADS!

SLDL

45 DEGREE BACK RAISE

HEAVY GMS

Do two of these per workout!! Mix it up

Semper Fi

[Sgt Rock]

I work out in the 6am. i take the pump and the stak before i work out on an empty stomach. i can drink a protine shake? thnk you

my stack

Pak
pump
stak
flex

Bro I am unsure of what you are asking of me? Please get back to me.

Semper Fi

[Sgt Rock]

Hey Rock,

Im sure youve been asked this question a million times but I have hit serious Platues and cant figure out what to do I read all those magazines and try every thing, but I dont care about alot of what they are doing I want Mad strength and power Ive spent thousands on supps since I got to Iraq if you have any advice it would be more than appreciated.

SGT Michael Shannon
13F U.S. Army

Each bodypart once per week, reps 3-7 on the big lifts and 6-10 on the assitance. EAT ALL YOU CAN....protein, animal paks and creatine for supps.

MONDAY SQUATS AND LEG WORK

WED BENCH LIGHT ARMS

FRIDAY DEADS AND BACK

SAT SPEED BENCH DAY AND HEAVY DELTS AND ARMS

its simple my BROTHER! Kick ass in the fucking desert, you have ALL of our support.

Semper Fi

[Sgt Rock]

Hi Sgt, I have some questions for you, I'll be glad if you could assist me with this, but first, some background.

I have weak joints, it seems like it is a family thing cause everyone in my house (Parents and Siblings) have them. Thanks to that, I've had my share of injuries in the past (that and playing football) like knee surgery, broken wrists, tore shoulder etc. Right now, I'm starting to lift again, but I've encountered a problem that I've had many times before. Whenever I'm doing a Pulling Exercise, my wrists give in way longer than the actual muscle I'm training. I have never tried using lifting straps, but was wondering whether they would make a difference. Are they useful for all kinds of exercises, or just for the pulling ones? Cause I've tried and pictured in my head how they work, and I can't imagine them working for sth like a bench press...

Now, if you do recommend lifting straps, is there anything else I can do about this? Usually all my joints will hurt, but right now what is keeping my down the most is my left wrist and my lower back.

Thanks Sgt.

BTW. I already take a Joint Supplement with Glucosamine and Chondroitin, so I'm asking more on the lines of exercises, warm up, or different approaches or angles to the usual exercises.

FIRSTLY see an ortho surgeon if you havent, get some MRIS and xrays done and some training advice. If the straps hurt your joints LOSE THE STRAPS. Substitute lat pulls to the front in place of chins, stretch the lats between sets. One workout do front lat pulls, rear lat pulls, and a machine like Hammer strength lat pulls, 4x10 reps with stretching


Next workout do bent rows, cable rows and db rows, same reps, with heavy db shrugs both workouts. No straps...this should help.

Semper FI

[Sgt Rock]

K so I read up about the reps question but i still am curious about my other question.. if Mariusz can do it then so can i right ;)

Brew

NO YOU CANT LOL! Mariusz is competing for a huge cash prize and is an elite athlete, hithcing is downright dangerous bro, I have NEVER been redlighted in 21 years for a hitch.

Semper Fi

[Sgt Rock]

Sarge,
I'm currently training for an upcoming meet in April and it seems that I'm hitting a plateau with my deadlift and cannot break the 500 mark.

I've been hammering out romanian deads, half pulls, good mornings and working a little with some bands.

I don't really know if I should go to a max effort and dynamic effort spread for my deadlift days or what I should do?

Anything will help!

Bro I would CUT BACK before increasing. Take a week of from direct low back work

come back with

SPEED PULLS AGAINST BANDS IF YOU HAVE THEM

NEXT WEEK RACK PULLS BELOW KNEE FOR A MAX

HEAVY GMS FOR A TRIPLE FINAL WEEK

REST WEEK

REPEAT.


Semper Fi

[Sgt Rock]

Hello Sergeant,
I'm 18 years old and I'm a senior in high school. My high school athletic career was prematurely ended due to a massive reconstructive knee surgery and two follow up surgeries. However, I have come a long way and I am now healthy enough to play baseball this year. In addition, I was deemed medicaly qualified to participate in the Army ROTC program when I attend college next fall. I was wondering if you could recommend s