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Smolov Jr. – 531 Excel Spreadsheet

August 30, 2011 By Gregor Winter

531 Smolov JR Spreadsheet

Mogwoggle on reddit  put together a really nice spreadsheet that combines the Smolov Jr. and  5/3/1 into one program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload […]

Filed Under: 531, bench press, deadlift, overhead press, program, Smolov JR, spreadsheet, squat, strength, training program

When I’m 82 I want to…

August 26, 2011 By Gregor Winter

… still be able to deadlift 190.5kg (420 lbs) like this guy.

Filed Under: deadlift, lifting, motivation, strength, videos

Starting Strength Warm-Up Calculator

August 22, 2011 By Gregor Winter

Update: Here is a Spreadsheet that generates your complete SS Routine including the warm-up sets. Found this Starting Strength Warm-Up Calculator Spreadsheet.Of course it’s not just applicable to Starting Strength, but for every lifting workout. Instructions1) Follow the link.2) Select the “File” button in the left hand corner.3) From the drop-down menu select “Copy spreadsheet.”4) Click “OK” […]

Filed Under: bench press, deadlift, lifting, overhead press, power clean, spreadsheet, squat, starting strength, tool, warm up, weightlifting

Tip: Easily Rack Plates on the Bar

August 21, 2011 By Gregor Winter

eyal0 on reddit shares a little tip on how to easily rack plates on the bar for deadlifts. After you put the 20kg on each side, lay down a 5kg plate next to each 20kg and roll the bar on to the small plates. This will raise the bar an inch off the ground and make […]

Filed Under: deadlift, lifting, tip, tips

Dave Tate on Fixing Technique and Setting PR’s

July 26, 2011 By Gregor Winter

Hre is a great read with lots of valuable information. In Iron Evolution: Phase 5 – Westside Barbell, Technique, Dave Tate talks about the importance of technique in powerlifting. A lot of people downplay the importance of technique, but wrongly so. He explains how he performed the Squat, Bench Press and Deadlift prior to joining […]

Filed Under: bench press, dave tate, deadlift, lifting, powerlifting, squat, strength, technique, westside

4 Quick Lifting Tips

July 21, 2011 By Gregor Winter

Mehdi from StrongLifts has 4 quick tips for 4 lifts. 1. Squats: Arch Your Back2. Deadlifts: Relax Your Upper-back3. Bench Press: Widen Your Stance4. Press: Get Under The Bar

Filed Under: articles, bench press, deadlift, exercises, lifting, powerlifting, press, squat, strength, tips, weightlifting

Activating your Lower Back

July 16, 2011 By Gregor Winter

Lots of people don’t know how to contract the lower back muscles. In his article “Proper Back Position for Power” Mark Rippetoe shares the cues on how to teach athletes to activate their lower backs. “A lifter who can’t control his lumbar spine isn’t as good a lifter as he can be.” For some subtle […]

Filed Under: deadlift, exercises, instruction, lifting, Mark Rippetoe, strength, technique, weightlifting

Deadlift Variation – Mid Rep Pause

July 16, 2011 By Gregor Winter

Michael Keck performs a brutal deadlift variation, pausing for a two count in the concentric part of the lift. “

Filed Under: deadlift, exercises, lifting, strength, videos

Dave Tate teaching the Deadlift

July 9, 2011 By Gregor Winter

I am always eager to learn and re-learn different techniques and approaches to exercises. After teaching us how to bench press and box squat earlier this week, today Dave Tate shows us how to deadlift. His key points are: Sumo Deadlift stance: shins close to the bar, spread the floor, flare the knees out drop […]

Filed Under: coaching, dave tate, deadlift, exercises, how to, instruction, lifting, powerlifting, strength, technique, tutorial, videos

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