Flat Backed Benching

Create: 12/30/2005 - 07:45
A thread at Monster Muscle looks at some of the biggest benchers who didn't use an arch. A few of the names that surface are Ted Arcidi, Glen Chabot, and Mike Macdonald. However, there are very few in today's game that don't arch. 600 pound raw bencher, Nick Winters mentions his lack of arch in the thread and in this comment here on Powerlifting Watch. Winters from the thread:

I am incredibly inflexible, of course I also tend to forget all form once I lay down on the bench (hell I am lucky if I remember to keep my body tight, lol).

Locking Out Each Bench Rep

Create: 12/30/2005 - 07:30
You see it in the gym most every time you're there. Guys doing their bench set without finishing each rep to lockout. So are they hurting their training by not locking each of those reps out? That's the question examined over at Ryan Kennelly's forum. Most of the comments recommend locking each rep out if strength is the goal:

if you ever plan on competing you better work on locking out every rep. I am living proof that a weak lockout will screw you every time. its a lot more important than you think bro. Louie and George are emphatic about locking out each and every rep, nothing will build lockout strength like locking out every rep of every set.

$5,000 Up For Grabs At The USPF BP/DL Nationals

Create: 12/29/2005 - 08:01
The USPF Bench Press and Dealift Nationals is being held on August 12 at Parkersburg South High School in Parkersburg, West Virginia. Matt McCase is promoting the meet and has offered $2,500 for the heaviest bench press over 550 pounds and $2,500 for the heaviest deadlift over 750 pounds. Check out the USPF site for details.

Do Powerlifters Use Dumbells For Benching?

Create: 12/29/2005 - 07:55
A poster at Ryan Kennelly's forum wants to know if other powerlifters use dumbells presses in their programs and whether he can expect any carryover to his regular bench press. Pretty much a consensus of opinions in favor of utilizing dumbell presses:

in my experience i think the dumbell bench definately improves your bench press... it isolates the two pecs wich will strengthen the weeker one

Stretching Your Arch Out

Create: 12/29/2005 - 07:34
We all want a bigger arch to decrease the range of motion in our bench press. But how do we achieve it? A Monster Muscle thread looks at some stretches to help with that big arch.

The best way is to just setup every set focusing each time on getting your belly further and further up. Also everyday you go to the gym at the end of your workout setup a couple times and hold it. Try loosening your back with an inflated football or some PVC pipe. If all else fails get extremely fat and just lay down on the bench this is quite effective also.

Token Lifts And Records In The WPO

Create: 12/28/2005 - 06:30
At the APF/WPC forums bench specialist Clay Brandenburg proposes a rule change to WPO president Kieran Kidder:

kidder the way andy lost the deadlift record is bullshit there should be no tokens in the WPO.how about a new rule! You have to at least post the qualifying total to get the record in any of the three lifts.In my opinion bennedict should have at least totaled 2300 to get the deadlift record.

How Close For Close Grip Benching?

Create: 12/28/2005 - 06:30
A poster at Ryan Kennelley's forum wonders what other lifters use for a grip when close grip benching. There are lots of different answers for this one although this post contain a nice overview:

The only other thing that will probably control where you put your hands on the bar is how comfortable the bar feels in your hands/wrists while doing the movement. When I go real close-grip I feel it in my wrists before I feel it in my tri's so I slightly widen my grip until the wrists are ok and the tri's are burning.

Powerlifters Don't Do Leg Curls

Create: 12/28/2005 - 06:30
Posting madman and reformed bodybuilder John Prophet asks whether other powerlifters do leg curls. As can be expected many powerlifters look askance at machines:

I usually start off with a pretty light set of hamstring curls and leg extensions to help warm up for heavy squats. Don't worry though, I do them with a towel over my head and the shame that should be felt when going anywhere near the "machines". You know what, I'm going to quit doing them now. I just can't take the guilt now that I've admitted it in public.

Lifters Who've Held World Records In Each Lift

Create: 12/27/2005 - 06:20
Earning a world record is a great accomplishment in any lifters career. But what about those lifters who've captured world records in each of the three lifts. That's something very special. A Monster Muscle thread is looking for information about those who have done it. The short and illustrious list so far:

  • Aleksey Sivokon
  • Lamar Gant
  • Mike Bridges
  • Larry Pacifico
  • Bill Kazmaier
  • Don Reinhoud
  • Terry Todd

Which Muscles Are The Primary Movers In The Squat?

Create: 12/27/2005 - 06:10
The original poster in a thread at Monster Muscle needs evidence to prove his friend wrong in his belief that the quads are the primary mover in the squat and the hamstrings and glutes are helpers. I don't know that he'll get it from the answers. There's lots of differing opinions in this thread. It depends on the type of squat:

In a close (bodybuilder type squat) that is true. But in the more common powerlifting stances( moderate to wide ) the hams, glutes and adductors become more the primary movers ;especially as the stance moves out. The quads are still very much envolved but not as much as in the bodybuilder's close stance squat.

Powerlifting In The Olympics

Create: 12/26/2005 - 10:33
Many think that powerlifting needs to become an Olympic sport to ever attain legitimacy. As such, for years attempts have been made to have it recognized as an Olympic sport. So far, all attempts have been unsuccessful. Although they continue with the IPF leading the efforts. Paul Kelso points out that the IOC has in its hands an application by the IPF to recognize powerlifting as an Olympic sport in this Go Heavy thread.

What's Better - Pr's Or Wr's?

Create: 12/26/2005 - 09:11
Interesting question being considered at Iron Gladiators. The question is whether it's more important to hit personal records or world records? Here are some of the opinions:

when i was younger i could tell you every record that i held and every record that i was going to hold. I wanted the world to know i was here and that i was the best there WAS, the best there IS and the best there ever Will Be. But time has changed that, a few years ago Bruce and i flew to the nationals. I broke a world record and Bruce got best lifter. You'd think we'd be happier than pig nuts, but we felt like major failures, when we got home we didn't even want to tell anyone about our results,,,,why? its because we failed ourselves by not achieving our goals of a new PR..... from that day forward, PR's and helping others get PR's is the only thing that matters to me when it comes to powerlifting.

Drop Sets And Powerlifting

Create: 12/26/2005 - 08:37
A poster over at Fortified Iron questions whether using drop sets are helpful for powerlifting. The consensus seems to be that for the major movements they're not a helpful part of a powerlifting program. Although, for certain accessory work or in off season muscle building they may have a place.

I use drop sets on all assistance, but most notably triceps training. I don't use drop sets on any major movements or compound movements, unless I fail on a new 1RM, then I will back down to 10kg under my last set and work back up.


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