Powerlifting routines.

[Varven]

Hey Tonka,

I got around to watching the novice meet and met some cool fellow westies. Looks Like ill be training with them in the near future ! Will be great to have some experienced fellas help me with form and ex's.

I have a few questions on ex's after following your trainining journal:

Would you be able to describe these exs to me:

-Standing cable rotator roloovers

-Rotator cable inners

-Rotator cable outers

-Bench Press - Rack lockouts

-Face pulls: These are done on a lat pull down machine except the bar is pulled towards your face right ? Also do you use an overhand or underhand grip. Is it advisable to cycle this with a rope ?

Thanks,

V.V.

[Tonka]

Hey VV,

Two areas that I think people neglect when training is the rotators and the rear delts. Although small in stature they are the most important when it comes to strength development. Rotator and rear delt work work is done 3 days a week during season and always incorperated in my warm up.

Any type of rotator exercise can be used here and either use of cabke/dumbell or barbell is surfice. Your preference. Face pulls are as you described. Both the Face pull and Pec deck rears are my favourites for rear delt development and strengthening these two muscles have allowed me to handle and move the weight I do on the bench. As you can see in my journal I place alot of emphasis on develpoing and maintaining these muscles.

Bench Press lockouts are done in a power rack and you set the safety pins to a height where when lying in on a bench in the power rack you only press the last 3-4 inches or 6-8inches. I just use this as an assist to my main core work as it places alot of stress on my CNS and shoulder/shoulder blade region. I like to do these with a medium grip or close grip. I would tend to only throw these in now and again for upper range strength. I prefer high board presses for upper range increases.

Hope you made some good allies. Hope to see you sometime out west.

Stay strong bro

T

[Varven]

Thanks mate,

yeah I realized how important rear delts can be for the finishing phase of a DL when you roll your shoulders back as well!

Im going to start using rack pins as my "Board" for board presses at my gym.

See you around,

V.V.

[Varven]

Hey Tonka,

how exactly do you perform pasue squats mate... I understand a 10 second pause.. is that at rock bottom, or done of a box as well ?

Cheers,

V.V.

[Tonka]

Hey VV, pause squats are performed close stance and yes, rock bottom. I only pause for (max) 2 sec and explode to lockout.