tips on bench and grip for dead lift

[quadzilla500]

I had my bench up to 320 raw... no I fell off to 305 any tips On getting up the one rep max....
ok here is my work out bar for 15 warm up then 95 for 10 135 for 8 185 for 8 225 for 5 275 for 2 and 305 for then I pushed 320 just once for a single.I usually went for and almost always got 315....now I have like nothing at 305 and sometimes I will just rep 275 for 3 and 5 drop set 225 for 10 give or take 1 or 2 in either direction....I am 36 5'8' and 202 lbs

any help
thanks...

 

[FRKNHUGE]

if ur training for a one rep max then ur workout scheme is a mess man, train for 2s n 3s, then do 2-3 sets of 3s, then move up in weight. also, why go from 45 to 95? im a former big bencher, ive never put a 25 on for warmups. just a Q not a flame


frk

 

[quadzilla500]

I don't know.... If you go to the gym you have 100 people telling you to do 100 different things n they all start out just like this.....just listen to me the rest of these guys have no idea what they are doing.... so I started to read here and well here I am...so are you saying warm with like 155 then 225 try 305 for 2 315 for 1 and like 335 for a forced rep r two???? I just wanna make sure I am understanding you ok.....

 

[tenny]

heres some advise

i NEVER "force rep" anything
you wont last long if you do

 

[BigSwole]

if ur training for a one rep max then ur workout scheme is a mess man, train for 2s n 3s, then do 2-3 sets of 3s, then move up in weight. also, why go from 45 to 95? im a former big bencher, ive never put a 25 on for warmups. just a Q not a flame


frk

When I was a sub 300lb bencher I did. It made 135 seem lighter.

I don't know.... If you go to the gym you have 100 people telling you to do 100 different things n they all start out just like this.....just listen to me the rest of these guys have no idea what they are doing.... so I started to read here and well here I am...so are you saying warm with like 155 then 225 try 305 for 2 315 for 1 and like 335 for a forced rep r two???? I just wanna make sure I am understanding you ok.....

I would do this
barxbunch
135x5
205x3
245x3
285x1-3
285x1-3
285x1-3

If you're able to do 3 reps on all sets increase the weight. You don't get stronger by shooting for a PR every week, you have to put in the work by doing heavy singles, doubles, triples and occasionally sets of 5 on your light weeks.

 

[BigSwole]

heres some advise

i NEVER "force rep" anything
you wont last long if you do

This too. Doing tons of forced reps otherwise known as "ALL YOU BRO!!!" reps isn't a good idea and I or any of the other PL'ers I train with wouldn't recommend them.

 

[quadzilla500]

Ok guys gotchya, I will try for like what 6-8 weeks and see where I stand and give you an up date between now and then...

what about grip for dead lift. I was using the lower setting on squat rack and loading up the bar and pulling it that way just to get my hands used to the weight and grip strength ....Is this a good idea or bad and why????

thanks guys..

 

[FRKNHUGE]

idk man, heres how i usd to warm up
135x however many it took to get the snaps crackles n pops out
135 again
225x10
315x5
365 3
405 1
455
495 or whatever the working number was for the day
only after 3 plates did i use qtr's or lower, again this is just me
ultimately if ur warm up scheme is working for u, keep at it till it doesnt anymore.
as for dl, i use a dbl over hand now, but i dont pull max effort anymore and i also use straps on the heavy shit
dbl overhand imo puts less tension on my bi's and i feel it thru my traps and back more

frk

 

[BigSwole]

Ok guys gotchya, I will try for like what 6-8 weeks and see where I stand and give you an up date between now and then...

what about grip for dead lift. I was using the lower setting on squat rack and loading up the bar and pulling it that way just to get my hands used to the weight and grip strength ....Is this a good idea or bad and why????

thanks guys..

Put the bar on the floor.

I would use a dbl overhand grip until your grip gives out then switch to a mixed grip if your goal is pulling maximum weights.

only after 3 plates did i use qtr's or lower, again this is just me
ultimately if ur warm up scheme is working for u, keep at it till it doesnt anymore.


frk

You're also a 500+lb bencher it looks like. Keep in mind mere mortals have to make smaller jumps.

 

[7_Deadly_Sins]

For grip on DL..one thing that has helped me is high rep dumbbell rows.
And on use a double over hand grip as much as you can until it fails, then switch to over/under.

 

[tattoojr]

Heres what members of the gym I an a member of are doing with good success, The 5-3-1 template,do a good warm up then, week 1 65% of a 1rmx5 ,75%x 5 , 85%x5. week 2 70%x3, 80x3, 90%x3, . Week 3 75%x5, 85%x3, 95%x1+, week 4 is a deload week. After your work sets do some sets of assistance exercizes. If you search the 5-3-1 there is probably a better explaination of this. This gives you a small goal to get to every month and over time it gives you good strength gains. Now if your training for a meet this isn't what you need , but I like it to make gains. The adice of the DL that youv'e got here is solid on the grip. I know a young man that uses a double overhand "hook grip" and he just pulled a 820lb pull at the Fla state meet, but he's a feak. J.R.

 

[BigSwole]

J.R. a hook grip and a double overhand are slightly different animals. If you're thumbs and/or fingers are not long enough you wont be able to utilize the hook grip. However, if you do have the hands for it and can stand the pain it is a very solid grip. I know a guy who's pulled 900 in the gym with a hook grip while his best in a beet was 881 or so. Before switching from a mixed grip his best meet pull was in the 860's.

 

[tattoojr]

BigSwole , I understand about the big hands and how bad the hook grip hurts, Vince is about 6'6 and has big hands. I've tried the hook grip and said no way, Vince trains for Strongman and thats what he lkes. Your guys lifts are outstanding 860 is a hugh #. J.R.