Powerlifting

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Credit to www.elitefts.com It is no secret among competitive bench pressers that big, strong lats make it easier to drive heavy weight off your chest. Of course, there are many different lat exercises to choose. As some of you know, Westside loves to use pull-ups for developing the back not only for the bench, but for the deadlift as well. However, I want to take the pull-up one step further and show you how you can create a pull-up groove that will help you with your bench technique for a stronger drive off the chest.

Submitted by DMorgan on Fri, 07/28/2006 - 9:10pm.

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  credit goes to www.westside-barbell.com Everyone strives for a goal, one of which may be a 500 bench. The problem is how do you achieve it? For me it was a mystery until I discovered a method of training known as the conjugate method. This is done along with the dynamic method with sub maximal weights on a second day, 72 hours later. Today we have 29 people who have done at least 500, four who have done over 600, and the youngest person ever to bench 700. Here's how.

Submitted by DMorgan on Mon, 06/12/2006 - 8:35pm.

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Credit goes to www.elitefts.comI’m a fat man at heart. I eat a lot. Five reps is “high-rep” work for me. I hate cardio with a passion. Hell, I hate going up and down the stairs most of the time let alone any kind of planned conditioning work. But let’s get to the gist of this article.

Submitted by DMorgan on Fri, 06/09/2006 - 11:37pm.

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Credit goes to www.elitefts.comAll 3XL’s unite! Although I no longer carry the excess pounds that I once had, I know your pain and live with the scars. I also am safe knowing that while some other skinny writers scoff and criticize us, their four lift total (this is the squat, bench, deadlift, and squat…again) doesn’t even come close to our one lift total (pick any lift…even a curl).

Submitted by DMorgan on Fri, 05/12/2006 - 9:49pm.

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Reprinted from www.elitefts.comI received a call two weeks ago from a friend of mine, and he had some good news for me. About five months ago, he and I were discussing a three-day split that would accommodate his needs and time schedule. He’s an ex-football player, and competes in the 242 lbs class. Like many of you, he’s tried the standard four-day split, but because of work commitments (60+ hours a week) and a long drive time to the gym, he has trouble getting to the gym all the time.

Submitted by DMorgan on Fri, 04/14/2006 - 11:07pm.

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Republished from www.elitefts.comWith new and stronger squat suits and bench shirts hitting the market, more attention has been given to training the lockout. It seems most experts believe that since the lifter is doing most of the work at the top, then range of motion should be trained the most. Although common sense tells us that the suits and shirts will get us out of the bottom of the lift, I have modified my belief somewhat.

Submitted by DMorgan on Fri, 04/07/2006 - 3:32pm.

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Credit goes to www.elitefts.comIn our series, “Overcoming Lousy Leverages,” Eric Cressey and I covered all three power lifts and discussed how smart training can lead to bigger totals. In this series, we will discuss the biomechanics behind each lift as well as several strategies to destroy any sticking points you may have. We will examine:

Submitted by DMorgan on Sat, 04/01/2006 - 6:24pm.

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Republished from www.elitefts.comSeveral years ago, in order to fully immerse myself into powerlifting, I changed my eating habits (from semi-shitty to all-out crappy), bought a truck load of Chuck Taylor’s (a fashion no-no, even for someone with such a laissez faire attitude towards fashion as I), and began my quest to become one of the most physically unappealing males world wide.  It was a fun but difficult road.  As John Stafford once said, “We work so hard to be so ugly.”  Anyway, on the road to immersion I, like many of you have done, printed out Louie’s articles and engrossed myself in them.  I had copies of his articles in my backpack, in my bathroom and next to my bed.  I should point out that I was in college at the time, hence the backpack.  After re-reading Lou’s article about 1000’s times, one of the things that I noticed was how important the upper back is for bench pressing. I was never a big bench presser, so when this knowledge was bestowed upon me, I was a little taken aback.  Isn’t the bench all pecs, shoulders and triceps?

Submitted by DMorgan on Tue, 03/28/2006 - 9:37pm.

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Credit goes to www.elitefts.com Almost a year ago, Matt Bash and I put our collective heads together and were thinking of different ways to approach our weak point in the deadlift; the lockout.  Basically nothing was helping and this gets very frustrating.  I felt that I had exhausted just about every possibility:  reverse hyperextensions, glute ham raises, pull-throughs, etc.  Everyone reading this article knows the drill, right?  So Matt and had an idea of deadlifting with chains.  This was right after we thought of 100 reasons why we shouldn’t train that day. I think this made a huge difference in my lockout, even after a few workouts.

Submitted by DMorgan on Mon, 02/20/2006 - 1:32pm.

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Credit goes to www.elitefts.comI have a passion for all aspects of strength and conditioning. What I love most is that I am blessed with knowledge and the ability to organize, relate, and help kids to understand. In doing so, I have used a trial and error format. This has never been more evident than with the format used for doing squats in the weight room.  Over the years, squats seemed to remain the most consistent as far as form and technique, until recently. I am always in search of the most effective way to get the most out the student-athlete in the weight room. This does not mean that I am jumping on the next bandwagon.  This means lots of research and practical application with my personal training, as well as with the students. This leads me to the title of this article,”Unlocking the Power of the Posterior Chain”. The key to this powerful lock is that of utilizing low box squats for 95% of squat movements in the weight room. Now many people may counter this by stating, “I am not training my kids to be powerlifters.”  Let me explain the reason behind this statement. I think that a majority of coaches of all sports would agree that one of the most important attributes of an athlete is in the hip flexor, glute, hamstring and spinal erector strength. This is what is often referred to as the posterior chain.  We feel that the box squat is the best option for all athletes, both male and female. There were many factors involved in this decision; time in each class, number of student-athletes, training age, biological age (from 7th grade to 12th grade). There were many more factors, but these factors weighed the most.

Submitted by DMorgan on Mon, 02/20/2006 - 11:19am.

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