Building The Lower Part Of The Triceps

Create: 05/31/2006 - 08:18
A T-Nation poster wonders how to go about building up the triceps around the elbow joint thinking that it might help with pressing movements. The poster asks:

I've heard Dave Tate talk about developing the triceps "around the elbow joint" more than once. What part of the tricep is this and how is it that one can specifically cause hypertrophy and strengthen this part of the muscle? My theory is that the upper part of the tricep recieves more hypertrophy with a great range of motion in the bottom the lift because of the great stretch. But, with movements like pin presses, rack lockouts, JM presses, etc, these heavily tax the end portion of the movement. Any thoughts anyone?

IPF Bench Worlds Champ Offers Her Thanks

Create: 05/30/2006 - 09:09
Deborah Ferrell, who won the only Gold medal for Team USA at the IPF Bench Worlds in Hungary, offers her thanks at the USAPL forum. Ferrell missed her opener of 374 pounds, made her second at 385, then hit her third at 419 pounds for a new superheavyweight World Record.

On my way back home and I just wanted to say a couple of things. Thanks coach Maile for keeping me grounded and focused during the past three months. Three meets in three months was a little burtal but with your coacking I was able to peak at the right time for a successful performance. Next time my foot won't slip on the 195 kg lift.

Deadlifting Mindset

Create: 05/30/2006 - 08:32
A Team Sniffy member talks about his mindset leading up to deadlift day, how thinking about it consumes him, and asks others how they approach the lift. He says:

Another fine anxiety filled day is here... DEAD LIFT day. Alright it's not as bad as all that, but seriously today I'm shooting for 2 x 5 @ 505. And I have to admit, that ever since I started getting over 400 pounds, my mind is consumed with the event. Actually I start thinking about it tuesday night, then right on through wednesday (my off day), and I can't get it out of my head all day thursday till the actual lift is over. I guess it's a few things that consume me... One being, holy shiet can I do it and will it break me. And two... I find I'm a bit unsure as to how to best go about the whole endevour from a mental and physical stand point. Which sort of leaves me in limbo as to how to approach the lift, and mental focus for it. Perhaps some of you can help me with that?

Getting A Hardcore Lifting Suit On

Create: 05/30/2006 - 08:14
A Fortified Iron poster has just purchased a new Inzer Hardcore Suit and is having trouble getting it on. He asks for advice on getting it all the way on or wonders whether it's too small for him. The original post:

Hey everyone, new to the board and just had a question about this suit I just got. For starters I'm 5'4" and my weight is always between 160-165. I bought a Hardcore recently and just got it, size 31 (for bodyweights between 158-170). My question is are there any special techniques to getting this thing on? I mean I picked the size in my weight range but I do have a pretty big ass and with another guy helping I just could not even begin to get the suit to start going up past my butt, just wont budge. I've even tried coating myself in baby powder pretty much and it just will not start to make its way further than right before my ass begins. Is this size supposed to fit me regardless or what?

"What happens in Russia..."

Create: 05/30/2006 - 06:55

June, 2006

To: The World Powerlifting Congress and Interested Individuals

Subject: SPECIAL INTERNATIONAL EDITION

Dispatches of the New World in Powerlifting

We have enjoyed enduring success due to a core purpose and core values that remain fixed, while our strategies and practices endlessly adapt to meet the continuous evolution of WPC/WPO powerlifters needs and suggestions. On the International front many countries have or will be conducting national competitions to qualify for the 2006 WPC Worlds to be held this year in the USA, under the guidance of Mr. Kidder. Next weekend I will be attending the American Powerlifting Federation Nationals in Las Vegas. The roster is in the 200 lifter range.

Deadlifting Techniques

Create: 05/29/2006 - 10:25
Author Thomas Phillips writes an article exploring a number of deadlifting techniques at Elite FTS.

The deadlift has become very popular over the past few years. It’s a relatively easy exercise to understand. However, it’s not so easy to understand what style works best for each individual for a max effort competition pull. No, I’m not talking about sumo, semi-sumo, or conventional stances, although that’s certainly part of it. Instead, I will focus on the advantages and disadvantages of leveraging yourself with the bar to lift the most weight for competition purposes. This includes issues such as head up or head down, straight legged or squat position, round upper back or no round in the upper back, toes straight ahead or toes pointed out, and bar against the shins or slightly out in front as well as how to get the most out of your belt.

Genetics And Lifting Goals

Create: 05/29/2006 - 09:22
Power and Bulk has a nice discussion going on about the role of genetics in lifting. In the thread, they look at one suggested standard for those with average genetics of a 300 pound bench, 400 pound squat and 500 pound deadlift. The original post:

...What is average genetics anyway? Stuart McRobert mentions that the 300 lb bench, 400 squat and 500 deadlift are realistic goals for anyone.

Why Eat For Strength?

Create: 05/29/2006 - 09:08
Powerlifters love to eat and it's often repeated that with big eating comes strength gains. However, a poster wonders why that's also the case when working in the lower rep ranges where CNS trainings is being emphasized. He says:

All the guys on here say to gain strength by working in the 1-5 reps you need to eat alot in order to push more weight but how can this be true? When you train for strength your body becomes more efficiant at that particular exercise right, meaning your body recruits more motor units at a given time when doing the lift which means more of the muscle is stimulated and activated in the lift making you gradually lift heavier loads. So why the need for high calories still if by training for strength and keeping the reps in the 1 - 5 range, the muscles arent being damaged so you wouldnt need a high amount of food to repair your muscles?

Youngest Lifter To Hit A 2,000 Pound Single Ply Total

Create: 05/28/2006 - 13:13
There's some disagreement at Go Heavy over who's the youngest lifter to hit a 2,000 pound total in single ply gear. The names they've come up with:

  • Jason Wisner - hit 2006 in 1990 in the USPF 16-17 age group @ shw.
  • Joe Ladnier - hit a 2110.7 in 1983 in the USPF 18-19 age group @ 220 or 242.
  • Mark Henry - was 17 or 18 when he hit 2000 at the Texas Highschool state meet in 1990 or 1991

Stats From IPF Bench Worlds

Create: 05/28/2006 - 13:00
Teresa Merrick posts some statistics on lifter performances at the IPF Bench Worlds in Hungary. Given the numbers, she wonders if anyone would approach their attempts differently.

I invite everyone to review the statistics from the World Bench Championships because I find some of the numbers a bit disheartening: 1) Over 41% of the women's attempts were no-lifts. 6.5% (5 of 76 competitors) were DQ. 2) Over 54% of the men's attempts were no-lifts. Over 22% (27 of 121 competitors) were DQ. I'm just wondering if we need to be lifting smarter in our openers AND second attempts to be sure we nail them more consistently. I salute all those who travelled so far from home to represent the USA at the competition! In retrospect, what would you have done or do differently?

IPF World Bench Press Championships Results

Create: 05/27/2006 - 19:50
Final results are in for the 17th IPF Bench Press Championships in Hungary. Women's results and Men's results are posted. For the men, Japan captured gold with 63 points, Russia silver with 62 points and Poland won the bronze with 57 points. The US took fifth with 42 points. American Bill Gillespie finished fourth with a 721 bench in the supers. Dan Gaudreau bombed. In the 275 pound class, Collin Rhodes earned a seventh place finish, benching 616 pounds. David Doan captured second in the 242's with a 611 pound bench press. Timothy Anderson brought home fourth place in the 220 pound class, benching 550. Dennis Cieri was the second place winner in the 198's with a 578 bench. In the 181's, Daniel Thurman placed sixth and William Hanselman seventh with benches of 468. Luke Hanifen, in the 165 pound class, secured sixth with a bench of 429 pounds. Steve Petrencak also finished sixth, benching 336 pounds in the 132 pound class.

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