Average untested fan. Just kidding but the USPA being in the background is wild

Chelsea Savit puts this far more eloquently than I ever could. But whenever I get a message on here from someone saying “oh you lift? I like a muscle mummy” it makes my skin crawl. Please stop.

Announced via the official Westside IG

https://www.instagram.com/p/CbgXeYisPqf/?utm_medium=copy_link

Love him, hate him, or something in between, you can't deny what Lou brought and meant to powerlifting. We lost a real one today.

A collection of tips I've gathered from multiple sites for breaking through plateaus through training. This guide is for lifters who are looking for additional accessories to supplement their big 3 lifts.

I'm happy to update this with people's comments and/or messages.

Post is broken up into:

1. Squat

2. Bench

3. Deadlift

3 Fundamentals of Breaking through Sticking Points

1. Increasing Acceleration

2. Strengthen Weak Muscles

3. Strengthen the Zone

Squat

Sticking point in the first portion of the lifting motion:

Possible Weak muscles: Glutes & Hamstrings

Sticking point mid-way (knees at 90 degrees):

Possible Weak muscles: Quadriceps & Glutes

Sticking point in the last portion of the lift (very rare):

Possible Weak muscles: Quadriceps

Acceleration Exercises:

    Paused Squats

    Speed Squats

    Jump Squats

    Squats with Chains/Bands

    Box Squats

Working on Weak Muscles:

Glutes -

    Front Squats

    High Bar Squats

    Glute Bridges

    Hip Thrusts

Hamstrings -

    Romanian Deadlifts

    Good Mornings

    Reverse Hyperextensions

    Stiff-Leg Deadlifts

Quadriceps -

    Front Squats

    High Bar Squats

    Hack Squats

    Barbell Lunges

    Hip Belt Squat

    Leg Press

    Split Squats

Lower Back Muscles

    Good Mornings

    Glute Ham Raise

    Back Extensions

Strengthen the Zone

Pin Squats

Safety Bar Squats

Bench

Sticking point close to the chest:

Possible Weak muscles: Pectorals & Anterior Deltoids & Lats

Sticking point mid-way (elbows at 90 degrees):

Possible Weak muscles: Anterior Deltoids

Sticking point during the last portion of the press (past 90 degrees):

Possible Weak muscles: Triceps

Acceleration Exercises:

    Speed Bench

    Paused Bench

    Bench with Bands

    Sling Shot Bench with Pause

    Cambered Bar Bench Press

    Tate Presses

Working on Weak Muscles:

Pectorals –

    Dumbell Bench Press

    Wide Grip Bench Press

    Chest Dips

    Incline Bench Press

    Spoto Press

    Buffalo Bar Bench Press

Anterior Deltoids –

    Military Press

    Dumbell Front Raises

    Arnold Press

    Incline Bench Press

Lats–

    Pull Ups

    Lat Pull Down

    T-Bar Row

    Chest Supported Rows

    Horizontal Band Deadlifts

Triceps–

    Close Grip Bench Press

    Tricep Dips

    Tricep Pulldowns

    Floor Presses

    Board Press

    Slingshot Bench

    Close-Grip Push-Ups/Diamond

    JM Presses

Strengthen the Zone

    Pin Bench

    Board Press

Deadlift

Sticking point in the first portion of the lift (floor to below knees):

Possible Weak muscles: Quadriceps

Could also be: tight psoas

Sticking point around the knees:

Possible Weak muscles: Lower back muscles

Sticking point in the last portion of the pull (from mid-thigh to lockout):

Possible Weak muscles: Glutes & Hamstrings & Lats

Acceleration Exercises:

    Speed Deadlifts

    Deadlifts with Chains/Bands

Working on Weak Muscles:

Upper Back

    Snatch Grip Deadlifts

    Shrugs

    Kroc Rows

Quadriceps -

    Front Squats

    High Bar Squats

    Hack Squats

    Barbell Lunges

    Hip Belt Squat

    Leg Press

    Split Squats

Lower Back Muscles

    Good Mornings

    Glute Ham Raise

    Back Extensions

Glutes -

    Front Squats

    High Bar Squats

    Glute Bridges

    Hip Thrusts

Hamstrings -

    Romanian Deadlifts

    Good Mornings

    Snatch Grip Deadlifts

    Reverse Hyperextensions

    Stiff-Leg Deadlifts

Lats–

    Pull Ups

    Lat Pull Down

    T-Bar Row

    Chest Supported Rows

    Horizontal Band Deadlifts

Strengthen the Zone

    Deficit Deadlifts

    Rack Pulls

    Paused Deadlifts

References

• Josh. (2012, February 25). A List of the Best Quad Exercises. Retrieved from Weight Lifting Complete: http://www.weightlifting-complete.com/quad-exercises/

• Medhi. (2007, October 16). 50 Ways to Increase Your Squat. Retrieved from Stronglifts: http://stronglifts.com/50-ways-to-increase-your-squat/

• Thibaudeau, C. (2005, August 9). Sticking Point Therapy. Retrieved from T-Nation: http://www.t-nation.com/free_online_article/sports_body_training_performance/sticking_point_therapy

• Weak Point Training: Overcoming Plateaus and Sticking Points. (n.d.). Retrieved from Taimapedia: http://taimapedia.org/index.php?title=Weak_Point_Training:_Overcoming_Plateaus_and_Sticking_Points

I just launched my Kickstarter project called [HexBumper] (https://www.kickstarter.com/projects/348065710/hexbumper-convert-hex-plates-into-round-bumper-pla?ref=coptpm)! Only been live a few days.

I dealt with hex plates at a variety of fitness clubs for years. Finding out that enough people also encountered this problem, I designed something that solves it. HexBumper converts the 12-sided shape of the hex plates into a completely round plate. This prevents the bar from shifting around during deadlift sets. If you have hex plates at your gym, I encourage you to try this. If you know someone that does, they would really appreciate this.

Worked pretty hard on this so I wanted to share it with you all. Thanks again I look forward to hearing back from you guys.

EDIT: Thanks for the support guys. Feel free to share this with friends or others you think could use it! To answer some FAQs Weight: about 4.4 lbs for one set (2.2 lbs for each side of the barbell) Bar height: less than 1" raised when applied to hex plates

EDIT UPDATE: I have since done a durability test with a local powerlifter who pulls a 1RM over 700 lbs. He really likes my product at well so gave them a shot. He tried with HexBumpers today 9/24/17 for the following: Sets of 5 Reps up to 315 lbs. Sets of 1-3 rep up to 650 lbs. This is with my prototype and the Kickstarter production will be even stronger. Maintained integrity and easily held the weight with force striking the ground. Hope this answers questions about its strength! One set will be all most people ever need. Thanks!

Rest in Power. source