Just like the squat you should emphasize external rotation through the push movement to generate extra torque. You want to set your grip and then tighten up everything in an idealized way (approaching how you would actually want to be positioned during the lift)n and THEN push the bar off the rack (load your MSK system). It's the same in any other lift, if you pick up the bar in the deadlift and then try to get into proper form when you're already loaded you can never really approximate good technique.

Ty guys



To be honest I just make sure I get enough protein. I try to drink around the same amount of water each day when I'm bulking so I can just weigh myself at night and if I don't weigh more than the night before I go and stuff my face lol.
^^ now I don't really recommend this, it's just what I do.



What messes me up is getting all tight in my upper back but not being able to reach the bar and having to loosen up to reach it.

This post was edited by tommyd323 on Aug 7 2014 01:32pm

Depending on the rack, you just re-position the bar knowing that will happen.

Another thought is head position. I like to have my head positioned so my eyes are right below the bar when I lift; that way when I press the arc begins at my lower chest/nipple area and sweeps toward the shoulder/eye range. A lot of people prefer to press straight upward BUT if you prefer to sweep it then the eye position can help. ofc if you're going for a max you're probably going to be a little more comfy in the position you took. One disadvantage of my idea is that it makes it so that you adjust everything on the way down. I don't think you lose much that way but it requires a different focus in the lift. Better to master the lift and follow the tips cloudkicker gave you 1st.,

His point about the heels is really useful when you're going for reps, too. If you're powering off your toes there's a tendency to arch your lower back. It may feel like a stronger lift but ultimately it's not great for building strength and it's definitely not good toward other aims (muscular endurance, hypertrophy). And actually the way you bring that power BACK to your body is also found in cloudkicker's tips: feet parallel and knees a little out to get the hip drive which (more than) makes up for anything you're getting from being on your toes.

Great lift @16 ofc.

Hmm yeah, I could just lower the bar some. I really find it nice and comfortable being on my toes and having that extra arc and having less rom. However tomorrow I'll try cloud kickers advice.

Also I'm find my current routine to be the best in terms of strength for squat and bench.
If anyone is interested in it. It's upper/lower/upper/lower/upper/lower in one week.

My approach in terms of sets/reps is fairly simple.
U do 3 sets of 3 the first day with a weight u know u can get it with. Then 4 sets of 3 your next session. Then 5 sets of 3 the session after as long as u get all the sets and reps, you move up the next time and do 3x3 and repeat the process. So far it's been working pretty well, just been trying to bulk. I highly recommend this method

Basically whatever brings improved results is good, and I encourage you to constantly challenge yourself to learn and try new programs. Here's a pretty solid resource if you haven't dabbled in that area much yet: http://www.humankinetics.com/products/all-products/encyclopedia-of-muscle--strength
Pretty sure there's a newer edition out for $20-$25.

Your program idea sounds fine as a companion to progressive overload toward strength gains, ofc If you ask around this forum and keep being receptive to new ideas you will more than likely find something that you can put into the mix to keep you motivated and challenged.

Thanks, I do try to keep an open mind and I will be checking out that link. I plan to run this style of progressive overload for a couple months at least. Hopefully it never fails but eventually I'm sure it will.

all ur doing with your toes and back is bleeding torque.

It's not the bouncing on the chest that worries me, going down that fast and stopping so suddenly would do hell on my shoulders
Maybe I'm just an old man lol
I hit a PR on the bench the other day too, got 340x1

I just see a lot of the lighter weight power lifters that use that method that have the mobility. That's why I tried it.

Tommy is my hero.