Overhead lunges?Originally Posted by theguyfrompa
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The overhead squats are there for a reason. They provide excellent stability of motion throughout the body. Also, they generally have a positive effect on shoulder health.
If one HAD to substitute for them, I guess overhead lunges or step-ups would be the way to go. The overhead part of the motion is key.
What is your reason for substituting them?
because the time i go to the gym it is packed and full of pure idiots that like to bump into you, so basically i dont want to be holding a dumbell above my head and have one of these morons hit me, but if they are that important i will just do them
also, when using a pronate grip on deadlifts, should i switch which way the hands face from set to set?
An overhead squat is normally done with a barbell. I don't have a good tip for that problem, other than to maybe hit one or two with a barbell. It gets them to move.
Switch hands to where? A pronated to a supinated grip? Or are you using a mixed grip (one overhand (pronated) and one underhand (supinated))? I wouldn't really stress about switching a mixed grip, although I know some people do. Most people use their dominant hand as the supinated hand in a mixed grip. If you'd like to switch or really feel worried that you're going to develop an imbalance, then go ahead and switch.
You sure you don't have that backwards? I, and everyone I know, use there dominate hand as the pronater.Originally Posted by Borris
That's what i recall reading at other sources too.
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
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Powerlifting Westside Style
I've always read it the other way, and almost everyone I know uses it as a the supinator. Use whatever is comfortable, though.Originally Posted by Adam MacKinnon
first two days of this workout went good. felt good to start lifting heavy weights again. wbb#2 just wasnt cutting it. first days definately worked me good, felt a little sore yesterday but nothing a little stretching couldnt handle. yesterday's leg workout definitely kicked my a$$. by the time i got to the last set of the olympic squats i couldnt believe how much i had worked my legs and my shirt was soaked. defiantely had a little trouble walking out of the gym. good stuff so far.
one more thing, you going to come up with a cutting workout to follow this up when it's all said and done?
What BF is the guy in the picture?
I have weak shoulders, so to do this I would have to start at a much lower weight. Would it still be worth it?Originally Posted by Borris
Thanks for the article btw.
Great article Borris. I like the westside routine meets sports specific training of it all. You have earned a new full time lurker in your journal.
Definitely gonna be giving that a try in the near future
great article. im gonna try this one out and see how far I'll get..
Thanks guys for all of the support. I'm glad you like it.
guyfrompa: That's awesome that you're trying it. Keep us updated! I just might set up a cutting routine.
Pizdoff: Low. He looks a little bit above contest shape to me, so maybe 5%.
Starting light on the overhead squats is fine. The exercise is really there to promote stability, and most people won't be able to go all that heavy to begin with. I lot of people start with just the bar. Even if you have to start with a broomstick or bodybar to begin with, it'll be helpful to you.
Well I started following the training outlined in the power look this week. The only thing I really have a question about is the overhead squat. i did that today and i really didnt use alot of weight but I felt really awkward and clumsy. I also didnt feel it really in my quads...should i up the weight on this movement?? I know all the other weights are supposed to be heavy as you can do. Any input would be greatly appreciated.
ooh duuh I just scrolled up and read your response to that same question Borris, my bad.
I started this routine 2 weeks ego, currently entering 3rd week this tuesday. I found that i have added 5 pounds on the bench and 10 pounds on the squats. Its a pretty fun routine as well, good read.
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I hear ya RussianRocket, Im on week 2 and im kind of sore but I didnt finnish the 5 sets of 3 the previous monday and this monday I actualy finnished with an xtra 5lbs on the bench.
Couldn't finish the five sets on the bench? Are you using the same weight for all five sets or are you incrimenting up in three rep sets.
You should finish whenever you finish: When you can no longer do three good reps with a weight, and that will be your PR rate. The earlier sets should be quite easy. They're there to give you the feel for the weight.
I just said that it should take at least five sets to get there (to keep you from doing too large a jump, as well as to promote several lifts at 80%+ of your max).
So, a progression might be:
295x3 and at this point you couldn't complete three good reps with 300 or 305, so 295 is your 3RM. Next time you'd try to end with at least 300x3.
Last edited by Isaac Wilkins; 01-27-2005 at 02:43 PM.
what exactly would be the program that you give to the offseason football players?...I am really interested in this program and I am thinking about giving it a try during summertime....would there be more exercises?
A lot of what I would do with football players in the offseason would depend on their weaknesses. We'd work on improving those. In that way the program gets individualized.
It would depend on their overall workload. One thing I might do is drop the lower body strength endurance day if they're doing a lot of field work. If a player is doing agilities a couple of times per week, plus a couple of speed sessions, there's no need to do two lower body lifting days.
Another thing I might do with them is some strongman type stuff: Farmer's walks, tire flips, kettle bell and keg throws, sled pulls, etc. All of this would be focused for explosive strength or very short-term strength endurance (10-12 seconds or less). In the off season there's little need to spend extra time on conditioning for football. Just focus on getting big, strong, and fast. Six weeks to a month out of camp start working on conditioning.
I'm not really sure what else you want to know. You asked about some assistance exercises in my journal, just pick some that fit the bill. After your max effort bench do a vertical row of some kind. I didn't add an extra assistance press exercise on that day because you'll be doing it on the other upper body day and I don't think you'll need it after the ME exercise. A unilateral exercise on your lower body day involves just one leg at a time. Examples would be lunges, reverse lunges, step-ups, one-legged squats, pistol squats, one-legged leg press, and so on.
Let me know about any more questions.
Last edited by Isaac Wilkins; 05-16-2005 at 04:38 PM.
thank you....i am planning to give this workout a try....i shall lurk in your journal more often now
Borris, i' just got a job for the summer. It's pretty demanding, physically. Basically i have to move packages from a production line to a skid, about 4 to 6 feet away, so i basically squat/deadlift for about 7 hours. Most packages are around 15 to 23 pounds, on avarage i do about 180 packages, but somtimes 300. My question is this, would this job effect very much during this routine? I am eating well so far.
Milk is the best Supplement
Well my friends think I'm ugly
I got a masculine face - Tom Waits.