Sounds like you could start doing a max strength phase (usually nos below 6) and lower set nos, maybe 3 or 4, for the cleans.
The thing is Charlie, my starts are really bad. So that’s why he has told me to do 10sets of 2 reps. I will sugest what you have said because he has to change the program anyway. Thanx for your advice again.
Quik what do you do for bent over dumbell rows, i’m sure you’d do a lot on that as well. As far as leaning back on your pull down’s I don’t think that’s a problem, you will naturally do more weight in such a position however, plus there’s more chance on swaying movements but if you stay firm and consentrate there’s no problem
For DB rows i do 105 pounds for 3 sets of 8
i do not do them every week though
A sprinter pushing 300 at 150?
Bull.
Shit.
If you truly can bench double your bodyweight then you need to be powerlifting. Fuck running. You have a future in powerlifting.
The only way I’d believe it is if I saw a video.
Also, just because you have 300 pounds on the bar and your spotter upright rowed half of it doesn’t mean you pressed all 300.
Chris,
Your a real funny guy. Dont hate me because you aint me. And all my spotter does is give me a lift off, and also for your information my butt stays flat on the bench. So maybee if you wish upon a star you can be just like me one day.
And i just weighed myself today. I was actually 148. And i tihnk my bench is over 300 now. Today i did 255 for 5 sets of 5.
just to back quik up… i am on his team and i have personally seen him do 295 on the bench. it may sound crazy but its def tru!!!
And just to add to that.
255 for 5 reps on a conversion chart is 286. And i did that for 5 sets.
AND I DO NOT TRAIN TO FAILURE.
Quick is short and his limbs create a great mechanical advatage…big little guy! Mini bouncer!
Alright.
I just honestly think that if you’re able to press that at your weight that you should compete in some bench-only meets. Maybe lifting isn’t really your thing and you’re 110% into track but if you ever decide to go onto other avenues, PL would be a very feasable option.
Btw, if you could describe your form in the bench for me that would be great just so I’d be able to see what you’re doing (i.e. Westside Barbell techniques, etc). If you’re not doing Westside then I suggest trying it. I worked with a powerlifter once on my bench form. Added 20 lbs to my max instantly.
There are no weight lifting meets near my school or near me when i am home in the summer that i know of. Also i am aware that in many competitions the weight class is 148. And although i am between 148 and 152 at various times during the year i do not want to make sure i make weight. Also if you seen me i do not look like a 150 pound guy. My body fat % last year was 4.3% and i just got it done again yesterday and i will be getting the results back sometime this week. Anyone that sees me thinks i am at least 165 pounds or even up to 175. Also by the way i am 5’7. And i bench about what i squat which is also a bit weird but makes sense because i have been lifting unpperbody for many years and just started doing legs seriously about a year ago.
For my technique i use slightly wider than shoulder width. (my triceps are extremely strong as well) basically bring the bar down rather fast touch my chest (dont bounce) and tighten my abs and just explode up. I also do not use a bench shirt or a belt.
I don’t think making weight would be much of a problem. I think they’d let you compete in the lowest weight class (I think its 191 or something close to that).
From what you described, your technique sucks because you don’t really have any. Next time you do a bench workout try this, 1.) squeeze the bar as tightly as possible, and while you’re squeezing, pull your arms away from each other as if you’re trying to pull the bar apart (this activates the triceps more), 2.)pull your shoulderblades together and lay on the bench with all of your weight on your shoulderblades, traps, and neck (basically when you set up, stick your gut and chest out and try digging in with your neck, traps and shoulderblades, remember to keep your shoulderblades squeezed together). I’m not trying to sound elitist or demeaning with this post by giving you technique pointers in an exercise that you have better numbers in than I, but from the way it sounds, you could really truly benefit from following some Westside technique.
Go to T-mag.com and type in “Bench 600 Pounds.” Its an article written by Dave Tate, one of the leading guys at Westside and a strong-ass mutha’.
Btw, where in NY are you?
I believe he goes to S.U.N.Y. in Buffalo.
SUNY Cortland.
But im from RocKland County (30 mins north of NYC)
I did a pulldown of 345lbs weighing in at 190 at the age of 17. The machine only went up to 250lbs so I added 2 x 45lb plates with a chain onto the machine. Needless to say that the owner wasn’t to impressed!
We come from chimps, if they can hold there bw and there child at times then I don’t see the human species as that fundamentally weak. Put a stick in front of a new born baby, he’ll grab it just like a chimp would. Something that has been passed on when we used to be chimps.
I personally take people’s word for it. I mean who are they trying to impress?
LOL, are you kidding me? no offence but you shouldn’t squeeze the bar any harder than you have to, the key is to relax and go down at a decent speed and then explode up (just like quick is doing).
BTW, my bench was 365lbs at a bw of 190 at a height of 5’8. Not quite twice my bw but only 15lbs off at the age of 17.
Hell, if you’re talking lat/pulling strength, that’s something I’ve always been good at. Back when I was weighing in the 185-190 range I could do single-arm rows with my body weight for reps. Not to mention doing pullups with 90-120 lbs on a belt.
It’s not quite as insane a relative difference these days since I’m weighing closer to 210-215, but I can still hit pullups with +100 lbs on any given day (did a triple with chin-up grip just last week in fact). I tested pulldowns with a neutral grip not long ago. The stack hits up to 300, on a dual pulley, and I hit a triple without too much effort. I could hit a single-arm pullup if I ever bothered working on the form.
Pull-ups are far superior than all other lat exercises because you pull weights through a bigger range of motion; comparingly, lat pulldowns also go through the same ROM as pull-ups. The only downside with pull-downs is that;
1. There are not freeweights.
2. You don't use as much core strength.
Remember, bigger ROM leads to more power comparing two different exercises with the same weight and if you do the strength/power training properly!
i.e. how much velocity can you move a bar doing quarter squats compared to full squats!