615x6 deadlift today

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noveskeelite

Guest

Training with a very strong powerlifting crew at a underground private gym and my strength is on the rise. Im sure I can pull 675-700 now.


did 615x6 today!!!!

 
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siegmund

Moderator

Nice ,,all kind of PR,s lately I'm benching my self using the pinch the back together and just pounding it working my way up now ,295 ,,easy now I'm going for my 315 ,,, good shit bro

 
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noveskeelite

Guest

awesome man. Pin your upper back to bench, get lower back nice and tight (arched) feel flatt on floor but back as far as you can while keeping heels on floor. Right before you take bar out of rack take a big breath of air and come out strong. Kepp elbows tucked in 45 degrees not flared out. flare them out at top to lock out weight.


also stay around 80% range for your working sets. I prefer 3-5 sets of 3-5 reps. Usually paused.


so for you 80% of 315 is 255ish.


I would do 255 for 3-5 sets of 3-5 reps. and just try and PR every week.


then after your main lift do assistance work for the muscles that help the bench...shoulders and triceps


incline dumbbell presses


military presses


tricep extensions


etc etc


keep the reps 8-10 range on the assistance stuff. our main lift is where we wanna go heavy because that's how you get strong.


so workout would be as follows


Bench 255 3-5 sets of 3......go for broke last set if you want


1 compound shoulder movement


1 compound tricep movement


shoulder rehab


done


you also throw in some curls if you want

 
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noveskeelite

Guest

one final little piece of advice.......squeeze that bar tight with thumbs wrapped around bar...no suicide grip.....squeeze tight and treat EVERY set like its your max.....even 135. Press every rep as fast and hard as you can. We wanna be explosive. speed strength

 
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siegmund

Moderator

That I have to learn from scratch ,the grip ,,because of that wrist issue ,I always used the susasidw grip ,, its scary but with no strength in wrist ,,also that's why I have to break all my own weight ,,I need to set my wrist and know its in the right spot ,,I just spit coffee everywhere ,lmfao ,, I sound like a old junk car ,that just keeps going and going ,hey brothers I'm tore the fuck up for real read my post ,one week its my ass then my shoulder and foot and gout ,, I have to wrap this and wrap that ,,BUT I never give up ,I adapt and overcome ,,and the biggest thing is acceptance ,things are what they are ,,not matter what you think ,it is what it is ,,and the faster you accept it ,,means the faster you will find a solution to over come 

 
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