pete rubish Archives - All About powerlifting
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I notice you train and compete without a belt frequently. This is not all that common, what are your thoughts on belts? What would your recommendation be regarding belts to the average powerlifter? You maybe get thirty pounds max out of a belt as opposed to not having one.
But I like to train without one early on in my training cycles leading up to meets to build up my core strength. What goes through your mind before a heavy deadlift or PR attempt? It usually involves going to a deep part of my mind that rarely gets tapped into and channeling some very personal thoughts. How do you keep your intensity so high, so frequently in training sessions? Any tips for sending intensity through the roof? I just channel deep, very personal thoughts and think about some of the problems in my everyday life, or people who have talked bad about me, screwed me over, or in general, despise me.
That usually does the trick for getting some motivation to be intense. Music is key and I wish meet promoters would place a bigger emphasis on it at meets. Music needs to be played louder at meets and there needs to be a better selection.
In the past, it appears you would attempt deadlifting a new one rep max PR almost weekly. Maxes are so tempting to do all the time, and I have to hold back a lot, but maxing every week on the same movement is not an effective way to improve over the long-haul. Start mixing one pound of ground beef and a box of four cheese rice a roni and eating like three of those a day. That will get you stronger first of all. But other than that, just consistency really.
Yeah, there are some tough times and days I just want to give up, but consistency is what will deliver the results over time. Eric Lilliebridge is a great example of this.
For roughly two years he was stuck around on deadlift, but this year he hit in training. You recently had a deadlift injury at Pro Gym and sprung back very quickly. That injury is completely healed up, but my lat just recently was the latest thing to go. You just have to train around the injuries.
In another interview you referenced eating cleaner. Have you seen benefits from the new diet switch? If so, what benefits? What feats of strength are you looking to accomplish in the next couple years?
EP - Kenric And Dave Meet Comps Bacon Bibles Barbells podcast
I just really want to focus on a huge meet coming up in September in Louisville, Kentucky. I think the field is only sixteen or so competitors. I mean, it was a true max. So I knew right then, that Pete needed to really focus on bringing his overhead strength up. Most guys will get carryover from increasing their overhead press to their bench. The other part of the "shoulders" that gets overlooked however, are the rear delts.
The "base" that everyone talks about in benching is really the upperback and that is made up of essentially the traps and rear delts.
Pete was weak in his rear delts, so his stability on the bench was indeed lacking. Weak Arms - After overhead work, Pete and I did some tricep work. Again, his tricep strength was so lacking it was hard for me to fathom that he had ever lifted weights at all.
I knew this would need to be fixed as well. Poor bar path and grip choice - I did a standing push test on Pete to determine where was actually strongest.
Basically, he would shove against my hands. Once we found where he could shove me with the most power, we determined his grip width. It was closer than he had expected. This did not surprise me, as most guys do in fact bench far too wide, then wonder why their pecs are always getting pec strains or tears and why their bench strength is hit and miss.
It's because benching wide isn't generally the area where most guys can generate the greatest amount of power. I know there are lots of great benchers that bench wide, but believe it or not, wide benching generally favors guys BUILT for benching. Guys NOT built for benching most of us, believe it or notcan generate more power with a closer grip than we expect. You don't have to go as close as I do 15" or so, however I am changing that up but it's generally a little closer than you're probably benching now, unless you have already remedied this.
Actual programming, inclines, and paused work - Pete did what a lot of guys do in regards to the bench that make very little progress. Show me a guy that struggles on bench or has been struggling and I'll generally show you a guy that maxes out on it too much, or uses singles too much.
Rep work is king in terms of building your bench. Not singles, not doubles. Triples are ok in doses.Mark Bell’s PowerCast #135 - Pete Rubish
However 5's and 8's really build the bench. If you look at all of the big benchers of the past, they all did TONS of rep work. Reps build your bench. Especially if those rep sets are paused. Here's a little hint. Your touch and go bench doesn't mean shit if you're a powerlifter. I have no idea why people even do it.
Touch and go anything doesn't build paused anything. It just doesn't translate. If you have to pause in competition then why are you training your bench with touch and go reps? I don't get it. The same can be said for your deadlift too in case you didn't know. Deadstop reps make shit much harder, and that's a good thing.
The other thing I would include would be the addition of the method on the incline press. I'm not going to try and explain why this method works so well for improving the bench, but I've used it myself and on everyone I've trained and without fail it increases the bench. If I had to venture into why it works so well, it would just be something as simple as the fact that the volume really does wonders for hypertrophy in the pecs and triceps.
So for the people who hate incline, if you have a shit bench, maybe you should get with the program. I have yet to meet someone that legit trained to increase their incline strength that did not get carryover to their bench.
Base Building and principles - I had Pete doing a tremendous amount of volume early on. All paused work, all sub-max, and then heavier work on his overheads usually sets of and trying to beat his weight for inclines he was damn proud when he finally beat 50 reps with Pete benched and inclined on day 1, and then did overheads and lots of rear delt work later in the week.
As Pete broke his records and got stronger on overhead work, his bench moved. He stuck with all the paused work, and his bench rose from the low and mid 's to eventually hitting a paused months later.