the road to the master of sports in powerlifting

[Hightower]

It's sad that when such collapses occur and people die. There are people who take advantage of the situation and engage in looting. I had time after your message to read the news and the more I read, the more I reacted negatively.
Probably now you have not only economic motives to move, but also the safety of you and your loved ones. And of course, in such an environment, it is difficult to play sports. Strength of spirit to you, friend!

 

[Nerdrage_Hilmateam]

It's sad that when such collapses occur and people die. There are people who take advantage of the situation and engage in looting. I had time after your message to read the news and the more I read, the more I reacted negatively.
Probably now you have not only economic motives to move, but also the safety of you and your loved ones. And of course, in such an environment, it is difficult to play sports. Strength of spirit to you, friend!

Thank you very much. Yes, every year something negative is added. The old generation that grew up in the USSR, they have a view - you have to endure, someday it will get better. And there is one more thing in particular, that someone is to blame for everything and there is no need to work on their qualities, goals, etc. You live and everything will go your way. It was a strange upbringing. Also recently there has been an increase in problems with nations. I have often encountered this. But all will end one day))) When I will be somewhere else.

 

[Hightower]

Good luck to you and that everything will work out for you and you will change your place of residence.

 

[Nerdrage_Hilmateam]

Good luck to you and that everything will work out for you and you will change your place of residence.

Thank you again for your kind words. It's actually an extra motivation for me

 

[Nerdrage_Hilmateam]

Revising the cycle

Because of the circumstances, I did a breakdown of my program. I found a lot of pluses. But I'll talk about them later. I realized that I can take out more volume per workout if I follow the rules of recovery. That is why I decided to do on the order of 7 approaches, which include 40 lifts per exercise. In 8 days I do 14 sets of squats, bench presses, and deadlifts. I do 10 sets of front squat and 10 bench presses at 80 percent of what I was doing before, but I change the bar on the parallel grip.

I changed the position of the bar in the squat and made the grip tighter. Thanks to the correct positioning of my legs, I manage to squat deeper than before. This makes me more comfortable working in bandages.

In the bench press, I'm trying to get back the optimal bridge in the lumbar spine, but as you know, it depends on the thoracic spine. And after the surgery, the thoracic frame is less mobile. Literally, as soon as I add 5-10 kg on a barbell I feel a very noticeable imbalance in my body. There is something to work on.

In the deadlift, I do the maximum on the pulling-out and move my knees to the sides a little bit during the raising, due to which my grip is wider than in classic variants. For a competent backup, I use all the work from a small pit (about 5-7 cm) for 2 months. And then I will return to the classical variant. Additionally, I always do a barbell pull from the floor. It allows my back to strain at least minimally in the deadlift. As they say: back endures, legs work.

For now, I think that's enough for a little post. I still can't get my hands on a video. But I'll try to do it. I do not want to show only the text in letters...

 

[Btcowboy]

I'm trying to get back the optimal bridge in the lumbar spine,

I had almost no arch and what worked for me was using pieces of PVC pipe to lay across, relax, and let stretch itself out. I start low close to glutes and move upwards towards scapula. 1 min each spot works for me. I only have a 3 inch diameter but you can start at 1 and work up to 3 or more.

 

[Hightower]

Thank you again for your kind words. It's actually an extra motivation for me

Excellent. I'm glad it helps you.

 

[Hightower]

Revising the cycle

Because of the circumstances, I did a breakdown of my program. I found a lot of pluses. But I'll talk about them later. I realized that I can take out more volume per workout if I follow the rules of recovery. That is why I decided to do on the order of 7 approaches, which include 40 lifts per exercise. In 8 days I do 14 sets of squats, bench presses, and deadlifts. I do 10 sets of front squat and 10 bench presses at 80 percent of what I was doing before, but I change the bar on the parallel grip.

I changed the position of the bar in the squat and made the grip tighter. Thanks to the correct positioning of my legs, I manage to squat deeper than before. This makes me more comfortable working in bandages.

In the bench press, I'm trying to get back the optimal bridge in the lumbar spine, but as you know, it depends on the thoracic spine. And after the surgery, the thoracic frame is less mobile. Literally, as soon as I add 5-10 kg on a barbell I feel a very noticeable imbalance in my body. There is something to work on.

In the deadlift, I do the maximum on the pulling-out and move my knees to the sides a little bit during the raising, due to which my grip is wider than in classic variants. For a competent backup, I use all the work from a small pit (about 5-7 cm) for 2 months. And then I will return to the classical variant. Additionally, I always do a barbell pull from the floor. It allows my back to strain at least minimally in the deadlift. As they say: back endures, legs work.

For now, I think that's enough for a little post. I still can't get my hands on a video. But I'll try to do it. I do not want to show only the text in letters...

And what exactly did you change in the position of the bar on your back in squats?

 

[Nerdrage_Hilmateam]

I had almost no arch and what worked for me was using pieces of PVC pipe to lay across, relax, and let stretch itself out. I start low close to glutes and move upwards towards scapula. 1 min each spot works for me. I only have a 3 inch diameter but you can start at 1 and work up to 3 or more.

I use a roller. I do my first warm-up sets on the bench press with it. I haven't started stretching yet after the surgery. I've always tried to do 2-3 sessions a week. It helps a lot to improve leverage in the range of motion

 

[Nerdrage_Hilmateam]

And what exactly did you change in the position of the bar on your back in squats?

I started to make the fingerboard position a little higher. It used to be very low. I have a very long hip, so I experimented a lot with the optimal solution. This position puts my legs at a medium stance for me, they are a little narrower than they were. Consequently, I changed the grip and made it already 1 notch on the bar. I grab in the same way as in the bench press. Why didn't I do it before? When squatting up to a 90-degree angle between pelvis and knee, I touched my hip a little with my elbow. For this, I can give a warning at the competition if the judge does not like something. And if the position of the legs became narrower, the position of the grip can be made narrower. This improves my chest pull, and if you keep the shoulder bone in the right position, you get a very strong frame in the upper back segment. All that remains is to get the knees apart competently and get into the bandages. The problem is that I'm wobbling myself. It can be very strenuous. But now I use hard bandages only in the final approach. I'm also experimenting with bandages. I have 3 pairs of them, but the very light bandages have already become bad, so they need to be changed. Why different bandages? My parents have varicose veins. I'm worried about myself not having this problem, so I'm looking for the best vascular solution. That's partly why I'm not on a course of steroids. I want my body to learn how to work with heavyweights. That way a good adaptation can happen, it's already a matter of the nervous system. And after that, it will be easier for the body. Plus I have found for myself the best vascular drugs. But I'm also at the experimental stage in the balances.

 

[Hightower]

This is an interesting change, it’s just that when I put the barbell higher, my leverage increased and the load on my back increased and the rigidity in the dosed became less, but when I put the barbell low, my elbows and hands begin to overload very much. I solved this problem by laying the bar low, but the grip was widened, since it was narrow when everything was taken well and hard. But you can only squat for one rep. When it was necessary to perform 3-5 repetitions or squats with various pauses, the barbell could fall out of my hands and my hands would not hold.

 

[Nerdrage_Hilmateam]

This is an interesting change, it’s just that when I put the barbell higher, my leverage increased and the load on my back increased and the rigidity in the dosed became less, but when I put the barbell low, my elbows and hands begin to overload very much. I solved this problem by laying the bar low, but the grip was widened, since it was narrow when everything was taken well and hard. But you can only squat for one rep. When it was necessary to perform 3-5 repetitions or squats with various pauses, the barbell could fall out of my hands and my hands would not hold.

The higher the bar is, the narrower you have to put your legs and work the quadriceps more, otherwise, the body will compensate for the load and the back will be more involved. As for the arms and elbows, I also agree, but here I'm not afraid to use stiffer wrist bands, I also have 3 variants of them for all occasions. And also it's important to correctly distribute the position of the humerus, this has a favorable effect on the elbow and is very good to keep the tension in the chest area, due to the position of the scapula and the frame of the broadest muscle of the back. If this moment starts to fall out, I train myself to work in squats on the box with more weight to get the body used to it. This time I'm going to try reverse training with a rubber band at the end of the cycle, fixing it on top.

 

[Hightower]

The higher the bar is, the narrower you have to put your legs and work the quadriceps more, otherwise, the body will compensate for the load and the back will be more involved. As for the arms and elbows, I also agree, but here I'm not afraid to use stiffer wrist bands, I also have 3 variants of them for all occasions. And also it's important to correctly distribute the position of the humerus, this has a favorable effect on the elbow and is very good to keep the tension in the chest area, due to the position of the scapula and the frame of the broadest muscle of the back. If this moment starts to fall out, I train myself to work in squats on the box with more weight to get the body used to it. This time I'm going to try reverse training with a rubber band at the end of the cycle, fixing it on top.

Then - it turns out like weightlifting squats, we lead our knees forward, and the pelvis down. We squat with a slight acceleration at the bottom, forming a small rebound when the buttocks rest against the calves. If I understand correctly?

 

[Nerdrage_Hilmateam]

Then - it turns out like weightlifting squats, we lead our knees forward, and the pelvis down. We squat with a slight acceleration at the bottom, forming a small rebound when the buttocks rest against the calves. If I understand correctly?

If you take the classic version, yes. It would be heavily athletic. However, my variation is far from that. It is a medium variation. I have a long hip, but I don't want to spread my legs too much. It can be hard on the lower back. Also if you do a deadlift afterward. The question is how far can my back go. That's why I'm looking for the right thing for me.

 

[Hightower]

If you take the classic version, yes. It would be heavily athletic. However, my variation is far from that. It is a medium variation. I have a long hip, but I don't want to spread my legs too much. It can be hard on the lower back. Also if you do a deadlift afterward. The question is how far can my back go. That's why I'm looking for the right thing for me.

So if you have a long hip, you can still move your knees to the side more, this will allow the back to remain more upright and reduce the load on the back.

 

[Nerdrage_Hilmateam]

So if you have a long hip, you can still move your knees to the side more, this will allow the back to remain more upright and reduce the load on the back.

Yes, I use it. It's like a frog getting ready to jump and spreading its legs as far as possible. I use a similar principle in the front squat. I noticed that many people who have a large hip often put their knees behind their toes. I wouldn't say that's a bad thing. But in this case, it's better to bring the knee further apart than the toe, this way the legs work to the maximum, and the lower back is less involved.

 

[Hightower]

Yes, I use it. It's like a frog getting ready to jump and spreading its legs as far as possible. I use a similar principle in the front squat. I noticed that many people who have a large hip often put their knees behind their toes. I wouldn't say that's a bad thing. But in this case, it's better to bring the knee further apart than the toe, this way the legs work to the maximum, and the lower back is less involved.

Thanks for the details, it is necessary to comprehend and present it well in order to understand how to do it.

 

[Nerdrage_Hilmateam]

Thanks for the details, it is necessary to comprehend and present it well in order to understand how to do it.

I took the time to film the workouts. Now I need to set everything up and get into the mode, so I can edit everything and I'll be posting videos

 

[Nerdrage_Hilmateam]

Good afternoon or evening/night, everyone. I am addressing this post to those who are just following the diary. I have now completed part 4 of the microcycle. Approached the :
210 kg squat.
Bench press 125 kg.
Deadlift 210 kg.

The mode of operation of the basic exercise is in a pyramidal style:
10,8,6,4,2 reps in one go. After I come down to the weight I was working with 10 repetitions and I do 2 sets of 5 repetitions. Every second cycle I add some weight to the secondary exercises. The only thing every workout is an increase in the bent-over barbell pull. I do this movement in an unusual style under the deadlift.

I filmed all three workouts to compare them when I reach the final and then start the cycle over again. Each cycle I will try two times. The only thing is that the other day I was very tempted to return to bodybuilding. My gym organizes competitions in the spring. In winter there will be NPC competitions. There's a good prize fund. But I think in strength work I haven't made my goals yet, so not a step back.

Now I need to find the time to publish videos so that it's on a regular basis. Text alone doesn't satisfy me.

 

[Hightower]

It was interesting to watch your training videos. And don't chase bodybuilding until you've completed your strength training goal.