Aldo's Log.

[Aldo Raine]

6.2 Fullbody

Pull ups
6x6x+10kg

Deadlift
6x6x140kg

Dips
6x6+20kg

Dumbell shruggs
4x10x24kg

Close grip bench press
4x10x60kg

Calve raises
4x10x150kg

Commentaar.

[generation_iron]

Eens met commentaar.

[Aldo Raine]

Eens met commentaar.

Mooi man.

[Dexie]

Mooi man.

Net zo mooi als jij <3

[Aldo Raine]

Bench Press Grip: The Magic Number

Here's what you need to know...

• A lot of shoulder injuries result from raw (no bench shirt) lifters trying to emulate the style of geared lifters.
• Raw lifting and geared lifting are two different lifts and need to be treated as such.
• Using the ultra-wide grip used by geared lifters can lead to stagnation and possible injury.
• Optimizing your grip for a raw press will not only lead to a greater press, it'll keep you on the bench and off the therapy table.
• Simply measure the distance from the outside edge of both acromial processes. Then multiply by 1.5. This is how far apart your hands should be on the bar.
• At 1.5 times biacromial width, shoulders are placed at the ideal 45-degree angle of abduction.

Stop Copying Geared Lifters!

All iron athletes, be they bodybuilders or powerlifters, agree that performance is paramount and that the quickest way to decrease bench press performance and limit gains is a shoulder injury.
Where do those shoulder injuries come from? Often from raw (no bench shirt) lifters trying to emulate the style of geared lifters.
Raw lifters see the tucked chin and the ultra-wide grip that geared lifters use and assume that it's the way to go, when in reality it leads to stagnation and possible injury. However, optimizing your grip for a raw press will not only lead to a greater press, it'll keep you on the bench and off the therapy table.

Related:  More on bad habits picked up from geared lifters

If you set up wide while raw, it'll result in a loss of power. Setting up too narrow will develop some killer triceps but limit full muscle recruitment. Luckily, there's a simple, straightforward way of determining your proper grip. The answer lies in the golden number, 1.5.

Finding Your Biacromial Distance

Simply measure the distance from the outside edge of both acromial processes. Then multiply this number by 1.5. This is how far apart you should place your hands on the bar. Grip width is taken from the inside edge of your index finger on both sides.
In my case, the biacromial distance is 25.5 inches (17 inches x 1.5 = 25.5 inches):




Numbers Don't Lie

Hand position on the bench press directly correlates with external rotation of the shoulder. There are certain positions that cause excessive stress on your glenohumeral joint. When your arm is externally rotated and abducted 90° from your body, this is an "at risk" position for shoulder injury.
When gripping the bar with a distance of 2 times biacromial width or greater, the shoulder is forced to abduct over 75 degrees. However, at 1.5 or less, shoulders are placed at the ideal 45-degree angle of abduction.
Why ideal? EMG analysis has shown that it's the angle that allows the greatest amount of force to be transferred into the bar. A lot of geared lifters adopt the ultra-wide 2 times biacromial-width (or even more) grip to shorten the bar path and to get even more help from the shirt.
However, this isn't something a raw lifter should ever do. The shirt helps protect the lifter's shoulder whereas a raw lifter's tendons and ligaments have to fend for themselves.
You've got to accept that the geared lift is a different style of pressing and isn't suitable for a raw lift! Raw lifters attempting to mimic this style, even with a severe elbow tuck, are approaching the "at risk" position and its consequences.

Wide Grip Means Wide Chest?

The argument often gets made that a wider grip activates more pectoral muscles without decreasing triceps lockout strength. Unless you're in a shirt, this isn't the case.
Research has demonstrated in a one-rep max bench press test that there's no difference in the pectoralis muscle recruitment with a wide-bench press grip.
Additionally, research showed a large difference in the amount of triceps activation with the 1.5 biacromial distance grip, so not only is a wide grip an injury risk, but it's a performance reducer.
Raw lifting and geared lifting are two different lifts and need to be treated as such. Stealing hand and arm positions from geared lifters sets the stage for decreased performance and possible injury.

Final Recommendations

The potential for injury is far too high on the bench press. Grabbing the bar and pressing away in a bad position is killing your joints and your gains. Skip mimicking shirted movements and master your raw press. Find your biacromial distance and find your appropriate grip distance.
Now lower the bar with your forearms perpendicular to the floor and arm abducted 45° from your body. Maintain your upper back tightness and press the bar back up.
Press safely, maintain tightness, and use your grip, not someone else's.

[Aldo Raine]

7 Secrets to Pulling 700

Here's what you need to know...

• If you struggle with your pull, make sure you dedicate one day per week to pulling.
• If your goal is to tax the posterior chain, straps will ensure your grip doesn't fail before your bigger muscle groups do.
• To work the lockout, block pulls are king.
• Deficit deadlifts are great for building bottom-end strength and speed off the floor.
• Paused deadlifts build deadlift strength by increasing time under tension, while snatch-grip deadlifts build the deadlift by increasing the range of motion.
• Conventional deadlifts work the back and hamstrings more while sumo deadlifts are great for hip and leg strength. Train both.

Not Built For Deadlifting

Frankly, I'm not built for deadlifting. My arms and fingers are too short and my thighs always get in the way of my lockout. But rather than curse my misfortune, I simply decided to use whatever knowledge I had available to pull big. And I did.
There was, however, a three year period where I was stuck in the low 500-pound range. But once I learned a few tricks, my pull skyrocketed to over 600 and I even pulled 700 this summer.
I've tried about everything to improve my pull and I've learned a lot, so if you're into pulling, get your notepad ready. It's time to set some pulling PRs!

1. Have a dedicated deadlift day.

This may sound really obvious, but many lifters don't dedicate a day to pulling.
Sure, they'll train the squat using the Westside template with great success and they'll usually do some sort of squat variation or good morning on max effort day and then box squats on the dynamic day. They may do speed pulls after box squats, but it's usually a second movement, and deadlifts are seldom done on max effort day.
It wasn't any different with me. When my team and I made the change to a dedicated deadlift day, our number of 600-pound deadlifters increased drastically. We even have five people who can now pull over 700. Not too shabby.
So the first tip is pretty basic. If you struggle with your pull, make sure you dedicate one day per week to pulling. It doesn't need to be heavy all the time. Speed work and volume work is great too, but make sure you're pulling frequently enough to truly dial in your technique.

2. Strap it up!

You may be saying to yourself, "Did I just read that correctly?"
Yes, use lifting straps. Look at any strong deadlifter. Almost every strong puller utilizes straps in training at some point.
Straps allow you to overload the deadlift, as well as take the grip out of the equation. This is especially true if you're performing high reps. If your goal is to tax the posterior chain, using straps will ensure your grip doesn't fail before your bigger muscle groups do.
They also help protect the hands. If you're pulling on a deadlift bar, your hands are going to get chewed up with high reps. If you tear a callus, you can't train, so be wise and make sure you aren't doing too much high-rep work without straps.

Related:  More tips on how to improve your deadlift

Most lifters think that using straps will kill grip gains and hurt their pull. They should consider that they probably can't handle the volume and intensity they need to progress if they pull with bare hands all the time.
However, my advice is to not use straps during your max effort pulls. Sets of 1-3 reps should be done without straps so you're confident in your grip strength and technique. Using straps can certainly throw off your form if you use them too frequently.

3. Work the top and bottom range.

It's important to utilize special exercises to help build the top and bottom of the lift.
These supplemental moves should be done after the primary deadlift work sets. Generally, sets of 5-8 reps work best, but heavier triples and singles can be done on occasion in place of traditional deadlifts.
To work the lockout, block pulls are king. These are better than rack pulls since the bar flexes just like it would off the floor. If you don't have blocks, you can stack up plates or steps.
There are just too many ways to cheat when pulling off pins. And when it comes down to it, you can't really mimic the proper deadlift position unless you're pulling off blocks. It just transfers better.
For bottom-end strength and floor speed, deficit deadlifts are awesome. Standing on a plate will make the start much harder and help build the bottom of a deadlift.
This is extremely important if you have trouble moving weights off the floor. No need to go crazy with the height on these. A few inches is fine for deficit pulls and can lead to huge gains.

4. Make it harder and longer.

Making your pulls harder and longer can greatly aid your strength. The added range of motion and time under tension will help build up the deadlift effectively. Two great ways to do this are paused deadlifts and snatch-grip deadlifts.
Paused deadlifts: A paused deadlift is a deadlift performed with "halts," which are just pauses at certain points in the lift. You can pause at any point you like, but in general, mid-shin and just below the knee work really well.
The paused deadlifts will increase the overall time under tension since you're stopping at certain points in the lift. This exercise will not only build back strength, but also technique.
The thing is, if you don't find the proper position during a pause at a weak point, you won't be able to complete the lift. As such, paused deadlifts force you to learn proper position at different stages in the lift.
Snatch-grip deadlifts: A snatch grip deadlift is a wide-grip deadlift. By taking a wider grip you'll extend the range of motion of the pull. This causes the bar to lock out much higher and increases the time under tension.
Snatch-grip deads work the back and legs in a unique way. If you want to extend the range of motion even more, you can also wear shoes with a heel. This is a brutal exercise, but it works great in building up the entire backside.
Use straps for both exercises so you can save your grip and maximize gains.

5. Train with the opposite stance.

You should train with both stances, conventional and sumo. Conventional deadlifts work the back and hamstrings more while sumo deadlifts are great for hip and leg strength.
Of course, they both work the entire posterior chain, but the emphasis is quite different. Getting strong in both styles will help you in achieving total pulling prowess.

Related:  More on the sumo deadlift

For conventional deadlifters, adding in sumo pulls can also help give them hip strength and give their lower back a break. Sumo pulls can increase your squat because of the increase in hip strength. It's not of paramount importance to master both styles, but it's smart to train both since they work different muscle groups and can aid in getting you stronger overall.

6. Perform deep squats.

In order to have a great pull, you can't just rely on a strong back. You need strong legs as well.
Deep squatting variations will help your deadlift strength off the floor so you can utilize your legs as well as your back to get the bar moving. Some special squat variations will also work the upper back and core in a unique way, which will also help with your pulling strength.
Front squats and pause squats with a safety bar (straight bar works great, too but the safety squat bar just throws you forward more) are great squat variations for improving the deadlift. Both of these exercises require a ton of upper back and core strength.

7. Train with people who pull more than you.

The deadlift can be a very mental lift so it's important to be in the right state of mind. Likewise, surrounding yourself with positive and motivating people is huge for success in anything and it can certainly help your pull.

[NickP]

Zou je dat stuk voor mij kunnen uitleggen waarin hij het over de breedte van de stang tov schouders? Ik snap de 2 times biocromial niet..

[Aldo Raine]

Zou je dat stuk voor mij kunnen uitleggen waarin hij het over de breedte van de stang tov schouders? Ik snap de 2 times biocromial niet..

Je ziet op het plaatje je meetpunten aangegeven. Dit stuk moet je op zien te meten. Dit is eigenlijk het beste om door iemand te laten doen. Omrekenen naar inchesx1,5 en dit cijfer is de ideale grip voor jou.

[Aldo Raine]

6.2 Fullbody

Squat
6x6x110kg

Dumbell row
6x6x40kg

Dumbell bench press
6x6x36kg

Dumbell shoulder press
6x6x30kg

Barbell curls
4x10x30kg

Commentaar.
Armen redelijk verzuurd en de squat was zwaar. Ging net aan maar verder alles netjes gehaald. Even kijken op welk gewicht ik ga inzetten en hoe ik het ga verhogen.

[Aldo Raine]

6.4 Fullbody

Pull ups 6x6

Deadlift
6x6x140kg

5x1x110kg holds

Dips
6x6+20kg

Dumbell flyes - Shruggs
4x10x16kg - 4x10x25kg

Close grip bench press - Side raises
4x10x60kg - 4x10x10kg

Leg extensions - Calve raises
4x10x60kg - 4x10x120kg

Commentaar.
Prima training. Ook even wat grip training gedaan gevolgd door wat supersetjes aangezien ik twee dagen rust heb.

[Aldo Raine]

Bodynet artikelen databasé.

Ik kwam op het idee om een algehele database te maken voor artikelen. Ik had een pm gestuurd naar de mods met een voorstel maar tot heden nog geen respons gekregen. Ik vroeg mij af wat jullie hiervan vinden? Gezien de huidige ontwikkelingen op het forum kan het wel weer wat diepgang gebruiken. En ik ben er ook van overtuigd dat er genoeg kennis te delen valt tussen leden gezien de laatst geplaatste artikelen van leden als bijvoorbeeld Akito en Gus.

[rain]

Dat lijkt mij ook een goed idee.
Uiteindelijk is een forum ook bedoeld om wat te leren.
Helaas zijn er veel leden afgehaakt waar je wat van kan leren en dat geldt ook voor een aantal mods.
Tijd om de draad weer op te pakken.

[Pren]

Een revival van deze misschien? http://forum.bodynet.nl/alles-wat-of...gen-draad.html

[NickP]

Dat zou wel fijn zijn ja, misschien een idee om als je kennis hebt dit ook eens op het forum te zetten.
Kan zo een lijstje opnoemen van namen die veel meer kennis hebben dan dat ze op het forum neerzetten:
- Ruhl
- Iron Mind
- Akito
- Pescatore
- Mvos
- Aldo Raine
- Gus
- Iguana
- Inferno, maar die is ff afwezig
- Generation_iron
- Gleke, is die er nog?
- NBTP, is die er ook nog?

[Aldo Raine]

7,1 Fullbody

Squat
6x6x115kg

Barbell row
6x6x90kg

Bench press
6x6x85kg

Military press
6x6x45kg

Barbell curls - Pull ups
6x6x40kg - 6x6xBw

Weighted crunches
6x6+15kg

https://www.youtube.com/watch?v=VDvr08sCPOc