Ask The Powerlifters...

[brandonA]

You are going to bench and squat 3 days a week? Am I reading that right?
Pm me and I will give you my phone number, we need to talk.

Allright after a great phone call with Powerfreak, I am all straighted out..I will post what we talked about a little later on...

Thanks for the time big guy and take care of that cough...

-B

[Medford]

QUESTION:

who makes the best powerlifting squat knee wraps and do they sell them on the internet?

[mark]

QUESTION:

who makes the best powerlifting squat knee wraps and do they sell them on the internet?

Well if you just want a good pair of wraps to use in any fed, i would get the Metal All Black 2meter wraps from www.elitefts.com. If those are too pricey for you, either get the TPX wraps from Titan or followed by Inzer Z wraps. Those are the wraps that i have gotten the best results from, but remember, what works for me doesn't necessarily work for anyone else.

[grissinger]

I like the Inzer wraps, inzer.com but I heard the Metal are great. You have to know how to use them to get the full advantage. I mean rolling them. It is a forearm workout getting them ready to wrap.

[Toni69]

I bought the Bev Francis' Power Bodybuilding book a while ago. Even though it's written by a female, beginners could learn from it on how to mix the two.

I just competed in her show in NY this June..she was very busy the day I was there but she is cool as shit. I always liked her...ever since Pumpin Iron 2...which is extrmemly hard to find on dvd now.

This past week was my first week doing deads since before I started show prep for that show..they felt fantastic! My back held up and I was stronger than I thought I would be. Deads definitely rock! Would love to see vids of our beloved powerlifters here performing deads...and zerchers????

[grissinger]

I have a couple of questions for ya this morning....I am starting a basic 5x5 program working my way up to a Westside program....

I will be benching and squating 3 days a week and deads one....I was thinking that it may be a good thing to alt. weeks with standard banch, squat and deads with pin presses, box squats and rack pulls, what do you guys think?

Also on the pin presses, how high would you set the pins? I understand the pin presses to be the same as board pressing, so if I am having trouble about 4" off the chest is this where I need to put the pins? or would higher put more work on the tris?

Thanks for your help..

-B

Sounds like you have a program ready, don't want to muddy the waters. However, in the future if interested in a different approach google Stephen Korte 3x3, or go to deepsquatter.com. and find a good summary. You squat, dead and bench 3 times a week. Very similiar to Louie Simmons style except you only do the competition lifts. It is simple, 2 phases high volume and competition, and it works. Pretty sure it is one of the Eastern block philosophies, regardless some great PL'ers have used it. It isn't for me but I know 3 people that have gotten some quality results. On this site Dunk, a 181er that puts up some great numbers, and Big45's a 198er with great numbers use this, haven't seen him in a bit. Good Luck

[lampi]

Ok...we cant possibly expect the PL's to break it all down in words cause that would take loads of their time and could get confusing. How about a decent PL'ing website or two..maybe with vids or pics of how PL'ing exercises are properly performed and explained so we can refer to them whenever we want. I do searches all the time and sometimes I get very frustrated cause I dont like the site or whatever.

I ways back I put a non-commercial, personal site together, although haven't been religious about updating as of late...

Lampi's Powerlifting Resources

[dubwize]

I ways back I put a non-commercial, personal site together, although haven't been religious about updating as of late...

Lampi's Powerlifting Resources

that link keeps crashing my browser for some reason, im on firefox.

you mark lampi from waterloo? just noticed from that link, its Dan from Toronto met back at the 2006 CPO bench meet, I came down with Clint if ya still remember.

[Medford]

I'll try titans

got a link

[mark]

http://www.plgearonline.com/wraps.html

Its actually the THPs that you want. Sorry, been awhile since I've dealt with Titan.

[lampi]

that link keeps crashing my browser for some reason, im on firefox.

you mark lampi from waterloo? just noticed from that link, its Dan from Toronto met back at the 2006 CPO bench meet, I came down with Clint if ya still remember.

Hey Dan (Deperio, right?)- that's me, I remember you coming down. I'm down in the US now, but my site is still up at UW. Not sure why the link isn't working - I have firefox too, and I don't have any problems-just tried. Strange. Hope things are well.

[BEASTOFRAGE]

With my 25+ years in this sport, The 1st bit of advice would be ; ALWAYS KEEP AN OPEN MIND!!!! The moment you think you know everything, that's the time you need to go home and pick up a new hobby. I'm constantly learning new ways of doing things. whether its from a old dog who's been thru a few battles or a newbie who might have a fresh perspective on things.

What burns me the most is when i see guys spinning their wheels in the gym and piss and moan about their lack of progress, but won't open their ears and listen to someone who's been there and done that.I've been accused of trying to sabotage someone's training by suggesting they try doing things a different way. I got nothing to gain by supposedly keeping someone down. All i try to do is pass on knowledge that was imparted to me by someone teaching me or by gaining it through hard work.

EASIEST THING YOU CAN DO IS KEEP AN OPEN MIND AND SEEK THOSE WHO ARE STRONGER THAN YOU AND LEARN FROM THEM, AND YOU IN TURN WILL BECOME STRONGER,WISER PERSON.

i have to agree and i also have to admit that i was that person back in 03 til i learned to "open my mind" and i did. you have no idea on the wealth of knowledge u can gain from doin that. with this sport, u have to keep an open mind to anything and everything. if anything else, learn that part of the sport. i used to be against WSB for no reason til i tried it and ever since, my mind has been completely open for new things...cause u never know what might work...
TB

[brandonA]

Couple of questions for the heavy lifters....

How wide is an illigal grip on bench? Outside of the rings?

I noticed that you guys (well, Southside folk anyhow) wear wrist wraps while doing squats, why?

-B

[Powerfreak]

Couple of questions for the heavy lifters....

How wide is an illigal grip on bench? Outside of the rings?

I noticed that you guys (well, Southside folk anyhow) wear wrist wraps while doing squats, why?

-B

the widest you can go is index finger on the ring.
i will use middle finger for opener then index for heavier.(personal preference)

We wrap our wrists for the squat because you need to be able to support the bar on your back especially if it starts to roll.

http://s156.photobucket.com/albums/t...t=c5f303dc.flv
Also there are different ways to wrap for squat and bench.
I think I am actually going to do a wrap (not rap lol) vid.
I am going to do a deadlift and grappler vid tonight.

[krazyassmexican]

it will be great to watch that video

the widest you can go is index finger on the ring.
i will use middle finger for opener then index for heavier.(personal preference)

We wrap our wrists for the squat because you need to be able to support the bar on your back especially if it starts to roll.

http://s156.photobucket.com/albums/t...t=c5f303dc.flv
Also there are different ways to wrap for squat and bench.
I think I am actually going to do a wrap (not rap lol) vid.
I am going to do a deadlift and grappler vid tonight.

[brandonA]

the widest you can go is index finger on the ring.
i will use middle finger for opener then index for heavier.(personal preference)

We wrap our wrists for the squat because you need to be able to support the bar on your back especially if it starts to roll.

http://s156.photobucket.com/albums/t...t=c5f303dc.flv
Also there are different ways to wrap for squat and bench.
I think I am actually going to do a wrap (not rap lol) vid.
I am going to do a deadlift and grappler vid tonight.

Awesome Bro, thanks, I put my index finger on the ring and that feels good...I did some grappler work last night witht he bar in the corner, shit kills, will be going that again and again...

-B

[Powerfreak]

Awesome Bro, thanks, I put my index finger on the ring and that feels good...I did some grappler work last night witht he bar in the corner, shit kills, will be going that again and again...

-B

Be careful, A grip that wide is designed to be used with a bench shirt, without a shirt I put my little finger on the ring for more triceps action and to protect the shoulders. (yet another video to come)lol

B

[brandonA]

Be careful, A grip that wide is designed to be used with a bench shirt, without a shirt I put my little finger on the ring for more triceps action and to protect the shoulders. (yet another video to come)lol

B

I will give that a try tomarrow, that is the way I have always done it, of course that dont make it right....lol...Thanks bro..

-B

[The_Dude]

Please explain "Speed day". Specifically for a bench speed day, what would you typically do on a bench speed day and what percentage of weight would you consider pushing? Thanks

[IRBS]

Please explain "Speed day". Specifically for a bench speed day, what would you typically do on a bench speed day and what percentage of weight would you consider pushing? Thanks

Dynamic Effort = Speed

You use between 50-60% of your 1RM. 10 sets of 2 reps is pretty popular. The idea is speed and form. Explode from the chest and fire the bar as quickly as you can. The same goes for Squatting. Usually DE Squats are done to a box.

I dont do a DE Bench day because of how brutal it can be on the elbows.

Hope that helps.