Post by Dennis on Aug 24, 2004 14:52:28 GMT -5
Joe Average Part 6
by Jim Parrish
Feb. 1, 2003 was a good day for Body Factory Powerlifting. Some of us lifted in the Body Factory Challenge judged by independent judges. I bounced back from the IPA Nationals and hit an 810 squat. Dick Crane squatted 900 at 210. My training partner, Blaine, nailed a 725 squat, just missing a 775 and hit 460 on the bench just missing 480 by an inch. What's most amazing is the weight that he lifts with those skinny arms and legs.
For years, I was convinced that I would never lift the kind of weight that I am now lifting. To be honest, I'm in shock that I squatted 810. I'm still in shock that I squatted 700 last April. Trust me when I tell you, if I can do it and Blaine can do it, then anyone can. All it takes is commitment to training, obtaining the best gear and developing confidence. I give credit to my training partners and myself. We train non-stop, year round, one training cycle after another. All it takes is time and dedication.
Training Program: Thanks to Nico Feliciano, who was a little confused with the training program. Based on our e-mails, he kept insisting that on cycle 4, we did max effort with the safety squat bar, so I checked the article on EliteFTS.com and noticed the misprint.
Cycles 1-3, days 1&6, we use the safety squat bar. Cycles 4-6, days 1&6, we use the regular squat bar.
I'm also getting e-mails concerning my 50% rule when using the bands. The 50% rule only applies to max effort squat and bench. Whatever band tension you start out with, you maintain that same tension until your bar weight reaches 50% of your max for 3 reps. Once 50% is reached, slightly increase the bands, lower the bar weight and work back up. Do not get the impression that you can achieve the 50% in one or two workouts. It may take 2-3 complete training cycles. Just because you are not making huge gains in bar weight on your max effort workouts does not mean you are not getting stronger.
There were also some questions concerning how we structure our dynamic day. My bar weight on day 3 when doing the speed training for the bench press is 65 pounds. My bar weight with the Safety Squat bar on speed day for the squat is 150 pounds and my bar weight when using the regular bar is 135 pounds. Not everyone is going to start out using the same bands that I'm using now. I recommend that everyone trying the program use the same bar weight that I use, but use whatever band tension allows you to maintain proper speed and form. Never increase your bar weight. Only increase the band tension from one training cycle to the next when it becomes easier. Do not expect to increase your bands every time you start a new cycle.
Weaknesses and special exercises: I used to read the articles by Dave Tate and Louie Simmons and get so frustrated when they mentioned bringing up your weaknesses. They would talk about recognizing your weaknesses and then doing special exercises to strengthen them. It was hard for me to recognize my own weaknesses and thus impossible to find exercises to fix them. This is exactly why we do so many meets a year. By competing often we can constantly evaluate our training and fix any weakness that develops.
I am going to list some weaknesses that you might have and ways to fix them. Many people, including myself lean over when they squat. Since my lower back is very strong, Dave suggested some upper back work. Also, if you squat with a conventional stance (slightly wider than shoulder width), start spreading your stance apart. Right now my feet are about 60 inches apart when I squat and this is where I am strongest. To develop your lower back, perform wide stance and close stance good mornings with the bands, which are demonstrated in my video. Reverse Hyperextensions can also be used. Glute Ham Raises are also a great way to develop your hamstrings. If you go down in the squat and can't get out of the bottom, tighten up your suit and develop your hamstrings. If you get stuck half way up, max effort squat with heavy band tension will eliminate that weakness. If you have a hard time unracking the weight from a Monolift, try moving your feet forward a little. Ideally, you want your heels under the bar and not your toes and again, max effort squat with heavy band tension.
Bench weaknesses: If you are unstable at the top max effort bench with heavy band tension can be used. If you can't get the weight off your chest tighten up your bench shirt. If you have trouble with sticking points and locking out here are some suggestions. All of our triceps work is done with close grip benching and close grip board presses with bands. We also do medium grip lockouts with the bands. Using free weight when doing lockouts has done nothing for us. This is all demonstrated on the video. We also do most of our training with the shirts on. It takes an enormous amount of time and effort to learn how to wear an open back denim. Finding that groove can be a pain in the ass.
Deadlift weaknesses: If you can't get the weight moving off the floor, tighten up your suit. The suit should be uncomfortable in the crotch and you should have a hard time getting to the bar. Dick Crane's testicles are constantly bruised from his canvas suit and deadlift suit but he did squat 900. We do lots of box deadlifts with double half over bands. This develops tremendous speed off the floor and tremendous lock out power when the bands kick in. If you have a hard time locking out the weight, the good mornings and other lower back work mentioned earlier will help.
When you miss a lift, you have to evaluate what part of the movement caused you to miss the lift and find a specific exercise that can correct it. No one can tell you what your weaknesses are unless they see you lift, so you have to learn to evaluate yourself and that just takes a little time. This brings me to my videos. I have no plans on making a new one. The one I have pretty much covers the basics. Now if there is something that you specifically need addressed, send your video back to me with $4 for return shipping, and your questions. I'll tape your answer, dub it onto your video and send it back. How's that for service? If you need me to evaluate your lifting, again tape it and send it. I'll send it back with any corrections. I'm getting a lot of e-mails concerning the bench shirts and alterations. I base all alterations on watching the movement of the bar when the lifter is wearing his shirt. Unless you live around the corner, you have to videotape yourself with the shirt on, front and back, and I have to see you do some near max weight.
Another reader mentioned about coming to the Body Factory. LVIA airport in Allentown, Pa. is about 30 minutes from the gym. If you make the effort to come up, you will be taken care of. There are plenty of reasonable hotels and all are welcome, no charge of course.
I have received nothing but positive comments from you the readers and I appreciate all of them. FYI, I answer all e-mails within 24 hours, even if it's just a thank you for your comments. If you do not receive a response, send the e-mail again as there was probably a problem.
I will be starting my next training cycle on Feb. 12th for a meet in Leesport, Pa. on April 16. The meet is Power Palooza, listed in PLUSA. If anyone would like to train along, I will help you through the program via e-mails or phone calls. Send an e-mail if you are interested.
by Jim Parrish
Feb. 1, 2003 was a good day for Body Factory Powerlifting. Some of us lifted in the Body Factory Challenge judged by independent judges. I bounced back from the IPA Nationals and hit an 810 squat. Dick Crane squatted 900 at 210. My training partner, Blaine, nailed a 725 squat, just missing a 775 and hit 460 on the bench just missing 480 by an inch. What's most amazing is the weight that he lifts with those skinny arms and legs.
For years, I was convinced that I would never lift the kind of weight that I am now lifting. To be honest, I'm in shock that I squatted 810. I'm still in shock that I squatted 700 last April. Trust me when I tell you, if I can do it and Blaine can do it, then anyone can. All it takes is commitment to training, obtaining the best gear and developing confidence. I give credit to my training partners and myself. We train non-stop, year round, one training cycle after another. All it takes is time and dedication.
Training Program: Thanks to Nico Feliciano, who was a little confused with the training program. Based on our e-mails, he kept insisting that on cycle 4, we did max effort with the safety squat bar, so I checked the article on EliteFTS.com and noticed the misprint.
Cycles 1-3, days 1&6, we use the safety squat bar. Cycles 4-6, days 1&6, we use the regular squat bar.
I'm also getting e-mails concerning my 50% rule when using the bands. The 50% rule only applies to max effort squat and bench. Whatever band tension you start out with, you maintain that same tension until your bar weight reaches 50% of your max for 3 reps. Once 50% is reached, slightly increase the bands, lower the bar weight and work back up. Do not get the impression that you can achieve the 50% in one or two workouts. It may take 2-3 complete training cycles. Just because you are not making huge gains in bar weight on your max effort workouts does not mean you are not getting stronger.
There were also some questions concerning how we structure our dynamic day. My bar weight on day 3 when doing the speed training for the bench press is 65 pounds. My bar weight with the Safety Squat bar on speed day for the squat is 150 pounds and my bar weight when using the regular bar is 135 pounds. Not everyone is going to start out using the same bands that I'm using now. I recommend that everyone trying the program use the same bar weight that I use, but use whatever band tension allows you to maintain proper speed and form. Never increase your bar weight. Only increase the band tension from one training cycle to the next when it becomes easier. Do not expect to increase your bands every time you start a new cycle.
Weaknesses and special exercises: I used to read the articles by Dave Tate and Louie Simmons and get so frustrated when they mentioned bringing up your weaknesses. They would talk about recognizing your weaknesses and then doing special exercises to strengthen them. It was hard for me to recognize my own weaknesses and thus impossible to find exercises to fix them. This is exactly why we do so many meets a year. By competing often we can constantly evaluate our training and fix any weakness that develops.
I am going to list some weaknesses that you might have and ways to fix them. Many people, including myself lean over when they squat. Since my lower back is very strong, Dave suggested some upper back work. Also, if you squat with a conventional stance (slightly wider than shoulder width), start spreading your stance apart. Right now my feet are about 60 inches apart when I squat and this is where I am strongest. To develop your lower back, perform wide stance and close stance good mornings with the bands, which are demonstrated in my video. Reverse Hyperextensions can also be used. Glute Ham Raises are also a great way to develop your hamstrings. If you go down in the squat and can't get out of the bottom, tighten up your suit and develop your hamstrings. If you get stuck half way up, max effort squat with heavy band tension will eliminate that weakness. If you have a hard time unracking the weight from a Monolift, try moving your feet forward a little. Ideally, you want your heels under the bar and not your toes and again, max effort squat with heavy band tension.
Bench weaknesses: If you are unstable at the top max effort bench with heavy band tension can be used. If you can't get the weight off your chest tighten up your bench shirt. If you have trouble with sticking points and locking out here are some suggestions. All of our triceps work is done with close grip benching and close grip board presses with bands. We also do medium grip lockouts with the bands. Using free weight when doing lockouts has done nothing for us. This is all demonstrated on the video. We also do most of our training with the shirts on. It takes an enormous amount of time and effort to learn how to wear an open back denim. Finding that groove can be a pain in the ass.
Deadlift weaknesses: If you can't get the weight moving off the floor, tighten up your suit. The suit should be uncomfortable in the crotch and you should have a hard time getting to the bar. Dick Crane's testicles are constantly bruised from his canvas suit and deadlift suit but he did squat 900. We do lots of box deadlifts with double half over bands. This develops tremendous speed off the floor and tremendous lock out power when the bands kick in. If you have a hard time locking out the weight, the good mornings and other lower back work mentioned earlier will help.
When you miss a lift, you have to evaluate what part of the movement caused you to miss the lift and find a specific exercise that can correct it. No one can tell you what your weaknesses are unless they see you lift, so you have to learn to evaluate yourself and that just takes a little time. This brings me to my videos. I have no plans on making a new one. The one I have pretty much covers the basics. Now if there is something that you specifically need addressed, send your video back to me with $4 for return shipping, and your questions. I'll tape your answer, dub it onto your video and send it back. How's that for service? If you need me to evaluate your lifting, again tape it and send it. I'll send it back with any corrections. I'm getting a lot of e-mails concerning the bench shirts and alterations. I base all alterations on watching the movement of the bar when the lifter is wearing his shirt. Unless you live around the corner, you have to videotape yourself with the shirt on, front and back, and I have to see you do some near max weight.
Another reader mentioned about coming to the Body Factory. LVIA airport in Allentown, Pa. is about 30 minutes from the gym. If you make the effort to come up, you will be taken care of. There are plenty of reasonable hotels and all are welcome, no charge of course.
I have received nothing but positive comments from you the readers and I appreciate all of them. FYI, I answer all e-mails within 24 hours, even if it's just a thank you for your comments. If you do not receive a response, send the e-mail again as there was probably a problem.
I will be starting my next training cycle on Feb. 12th for a meet in Leesport, Pa. on April 16. The meet is Power Palooza, listed in PLUSA. If anyone would like to train along, I will help you through the program via e-mails or phone calls. Send an e-mail if you are interested.