Starting Powerbuilding

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Re: Starting Powerbuilding

Postby johnnypain » Wed Jul 27, 2011 11:39 pm

Notorious wrote:JP,

Can you explain the reasoning/idea behind doing the lat raises after the pressing vs. using them as a pre-exhaust. Which one will yield the best growth? What are the benefits/downside of each method?

Thanks


The answer to which will bring about more growth is dependent on a few things. My general recommendation is to do the raises after the presses for a beginner not moving much weight who is looking to begin the quest for cannonballs. Once you are using respectable weights (and usually once you are due for a reset anyway) we will begin using them as a pre-exhaust. This makes the press hit the delts harder than anything you've felt before. I prefer them as a pre-exhaust, but if it reduces the weight to 65 lb or something for the work, then you need to get stronger on the press by doing it first for a while.
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Re: Starting Powerbuilding

Postby bugbomb » Fri Jul 29, 2011 3:23 pm

I'm sure I'm not the only one who is neither beginner nor beast and is trying to work on plugging this stuff in. I won't ask you for a hard weight recommendation, but if I'm pressing 150 for 5s would you recommend pre-exhaust, or raises afterwards?
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Re: Starting Powerbuilding

Postby johnnypain » Sat Jul 30, 2011 8:17 pm

bugbomb wrote:I'm sure I'm not the only one who is neither beginner nor beast and is trying to work on plugging this stuff in. I won't ask you for a hard weight recommendation, but if I'm pressing 150 for 5s would you recommend pre-exhaust, or raises afterwards?


How big are you? (H/W approx BF%)
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Re: Starting Powerbuilding

Postby tfin » Sun Jul 31, 2011 9:15 am

Not that my opinion matters on JP's q and a, but get your press up to bodyweight for reps and you won't have to worry too much about your delts growing.
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Re: Starting Powerbuilding

Postby Scott Beall » Sun Jul 31, 2011 8:02 pm

Do you still recommend 3 sets of 3 for Front Squats?
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Re: Starting Powerbuilding

Postby bugbomb » Mon Aug 01, 2011 10:10 am

5' 11", 190, ~15%.

I did a consult with you back in October, and I'm about the same weight, just stronger and less sloppy.

I was participating in the SVTC, but didn't grow as much as I could have. I was preparing for a weeklong backpacking trip where I'll be carrying a pack at 12,000ft about 100 miles in 5 days - took lots of walks and was reluctant to really gain weight. As soon as I get back, I'm planning on gaining up to around 210. I'm definitely aware that increasing my pressing weight will help me grow. I have a history of shoulder dislocations, the most recent of which was this year, so I'm wondering if some focused hypertrophy work will help shoulder stability and thus help me increase the pressing weight.

Thanks in advance for the input.
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Re: Starting Powerbuilding

Postby johnnypain » Mon Aug 01, 2011 9:14 pm

bugbomb wrote:5' 11", 190, ~15%.

I did a consult with you back in October, and I'm about the same weight, just stronger and less sloppy.

I was participating in the SVTC, but didn't grow as much as I could have. I was preparing for a weeklong backpacking trip where I'll be carrying a pack at 12,000ft about 100 miles in 5 days - took lots of walks and was reluctant to really gain weight. As soon as I get back, I'm planning on gaining up to around 210. I'm definitely aware that increasing my pressing weight will help me grow. I have a history of shoulder dislocations, the most recent of which was this year, so I'm wondering if some focused hypertrophy work will help shoulder stability and thus help me increase the pressing weight.

Thanks in advance for the input.


There wouldn't be anything wrong with some focused hypertrophy work, but nothing will make the shoulder more stable and resilient than the press will.
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Re: Starting Powerbuilding

Postby johnnypain » Mon Aug 01, 2011 9:16 pm

Scott Beall wrote:Do you still recommend 3 sets of 3 for Front Squats?


When we use front squats we always do them for higher reps as, as in the 10+ range.
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Re: Starting Powerbuilding

Postby hawk » Mon Aug 01, 2011 9:40 pm

johnnypain wrote:
Scott Beall wrote:Do you still recommend 3 sets of 3 for Front Squats?


When we use front squats we always do them for higher reps as, as in the 10+ range.


Hey JP, what would be a basic front squat sets/reps for just randomly tossing in the LP? Not for a cycle or anything just throwing it in for a change of pace once and a while. i just hit 205x2x5, 8 if that matters any.
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Re: Starting Powerbuilding

Postby johnnypain » Tue Aug 02, 2011 8:46 am

hawkins_allen wrote:
johnnypain wrote:
Scott Beall wrote:Do you still recommend 3 sets of 3 for Front Squats?


When we use front squats we always do them for higher reps as, as in the 10+ range.


Hey JP, what would be a basic front squat sets/reps for just randomly tossing in the LP? Not for a cycle or anything just throwing it in for a change of pace once and a while. i just hit 205x2x5, 8 if that matters any.


For a one off type workout if you weren't very accustomed to using the lift with a ton of intensity I would have you do something like two sets in the 10 rep range.
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