MY LIFE FOR YOU! - AIRBORNE -
Squat
5x135
5x225
5x275
5x275
5x275
Bench
5x45
5x135
5x225
5x225
5x225
Deadlift
5x135
5x225
5x315
15-20 mins of Badminton with Bro.
Today was a solid day in the gym for me. I focused of getting low and following all the "rules" for all the lifts.
I wore a belt for the DL as well. Just before I started I took a deep breath and pushed my tummy against the belt. This felt good to support the back. I will continue to experiment with a belt and see how things go. Also the hook grip is starting to feel good now. It took me a bit to get used to it but it is making a difference I think.
Mondays: Heavy. Try for PR's
Wednesdays: Lighter but heavy
Friday: Light. Form centric.
Steve, belts are meant to support a weak back, or maximal efforts. for a 5x3 and 5x5 you shouldn't be leaning on that crutch to keep you in position. It would be benefit you more to do it raw and support the lighter weight on your own.
ReplyDeletethe belted deadlift will train you to push against the belt that wont move rather than flexing properly. when you do go to lift sans belt you will find it much more difficult, if you have been pushing against it.
belts are typically for one rep maxes and injured/weaker people that have such a problem maintaining form that they force themselves into the closest possible form by bracing it.
I simply don't use it in training often because I don't walk around with my belt and I certainly don't put it on before i do anything, same as gloves... it may be a harder and a longer process in the beginning but the pay off of not needing the crutch is worth it.
I would say save it for the maxes, or if you have hurt your back before.
Belts are used to contain the abdominal musculature, thus decreasing the volume of the abdominal cavity and increasing abdominal pressure. This is Boyle's law, volume goes down, pressure goes up. Belt increase midline stability by increasing intra-abdominal pressure. Rip goes over this in SS, pgs 58-59.
ReplyDeleteBy making the abdomen more rigid, we have a more rigid torso (midline stability). This is allows less energy to transferred out of it intended patch. When this energy is sent in the wrong backwards, the spinal column contorts and gets injured. I bet if it goes forward, the abdominal musculature coudl herniate. In this way the belt increases the safety of the lift.
Greg Everett does state in Olympic Weightlifting belts are used as performance enhancers. I agree with this. As stated above, by helping to increase midline stability energy can be transferred more effectively and more weigh will go up. In the back squat engery passes from the lower body through the tight torso to the bar on the shoulders, the bar goes up. But, belts do not contribute additional energy to the lift (as a squat suit or knee wraps do), nor do they directly support weight (like straps do).
Pat,
ReplyDeleteI agree with all of that, but on a deadlift its really easy to push against it. I know for a fact that I can deadlift at least 30-40 more lbs when wearing a belt.... because I can push against it, but the back remains in a good position. when the belt is gone so is my additional power, because I'm not able to hold that strong position.
They don't add energy, you are right but focusing your energy into a more stable plain would also make it easier in the way a smith machine focuses you into a single plain, or dips on bars instead of rings. A person that always does dips on bars will have a difficult time matching the performance on rings, but isn't the force and distance the same. I'm not saying its that much easier, but at 315x5 Steve should have no problems without the belt.
I would personally save it for maxes, or if I was previously hurt.
This may seem funny but 315 x 5 Squat or 5 x 385 are max for me.
ReplyDeleteit wasn't meant to read that you weren't working hard.... it was meant as a percentage of your potential to lift based on your size.
ReplyDeleteThe squat is just sneaking in to an advance lift for 180lbs male
and the dead is an intermediate for the same size male.