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Your weaknesses

Zander1983

Zander1983

New member
Following on from one of b fold's recent threads, what are you doing about your specific weaknesses?

In terms of being a power athlete my biggest problem was a lack of size. I've been tackling this problem head on for a few months now and have been doing well. Simply by lifting hard and eating myself into oblivion, I've gone from the low-mid 160s to 190 as of today. I've grown an extra "ab" :lmao:, but I'm a heck of a lot bigger as a result.

In terms of lifts, I'm only now looking at them from this perspective. The bottom of my bench is a concern, so I'm getting stuck into floor presses, speed benches and more lat/trap work. Also, I'm weak off the floor when deadlifting. I'm strengthening my lower back and hips using GMs, rack pulls, dimels etc. and my speed by doing speed pulls and olympic lifts.
 
Last edited:
Weakness: Right hip joint and supports
Action: Rehab and a month of lighter training to allow healing

Weakness: Right wrist
Action: A few weeks off followed by a few light weeks...rehab.

Weakness: Shoulders
Action: Extra rotator/upperback work

Weakness: Hamstrings
Action: Increased SLDL and snatch grip SLDL work in my ME rotation

Weakness: Rotational core strength
Action: Rehab hip and increase transverse abdominal work

Weakness: Mental strength in the squat
Action: Improve my ability to listen to my body, but also to respect the fact that it is strong and capable when I do listen. It's OK to strain....and DON'T BE AFRAID! I will not break.
 
That's the type of thing I was looking for :)

Never considered snatch-grip SLDLs. Definately going to give them a try.

Are you doing much med ball work for you rotational strength?
 
For the core strength, I've been doing heavy walks in the rack, light one arm deads for reps, front/side/back oblique work on a 45 degree hyper, and bent rows.

As part of my hip rehab, I also do a strange move where I lay on the edge of a bench on my side, drop my top leg behind my left leg, and crunch my hip up toward my waist. This precisely targets a muscle in my hip that the doc found just last week was torn. It has been torn since my pregnancy. He nailed the location a couple months ago, and was able to pinpoint the muscle just this week. In fact, when he moved my leg that way, I instantly froze up and went into a spasm. He had to roll me over and pick me up off the table. I was paralyzed. I think he blurted out, "Found it!" lol That's why I decided to skip the Nov comp so I can rehab for a month or so. It's not a major problem now, but if I overlook it, it will become one.
 
Speed, endurance, agility, explosion.


IronLion's helping me with a sprint/plyo routine. Also started doing some oly lifts for explosion. Eating less while keeping protein high in order to cut bodyfat. Need to drop from 364 to 330 by March.
 
slobberknocker said:
Speed, endurance, agility, explosion.


IronLion's helping me with a sprint/plyo routine. Also started doing some oly lifts for explosion. Eating less while keeping protein high in order to cut bodyfat. Need to drop from 364 to 330 by March.
Click to expand...

Bro, you are going to be an absolute monster on the football field.
 
Improve my ability to listen to my body, but also to respect the fact that it is strong and capable when I do listen. It's OK to strain....and DON'T BE AFRAID! I will not break.
Click to expand...


Hmmm... Interesting words spatts! Last week I stopped short of 700lbs on the partial barbell hack squat, cuz I felt a fear of pushing too hard. Like something in my body would tear. Was probabally just mental. Hopefully Ill defeat it on monday and hit 700. I got 690 so whats ten pounds? Also 675 without a belt or straps. I was pretty torn up too, and busted my knuckle last week =) so this time I will be more prepared I think. ThanX for the inspiration as always!
 
spatts said:
For the core strength, I've been doing heavy walks in the rack, light one arm deads for reps.
Click to expand...


Nice. How do you do walks in the rack? With a barbell? Sounds like a real good exercise. I tried one arm deads some time ago, and got 315 but couldnt keep it balanced very long haha Went all over the place. Is there a trick to balancing it? Pissed me off too cuz all these people looking at me asking questions haha :D
 
Zander1983 said:
Following on from one of b fold's recent threads, what are you doing about your specific weaknesses?

In terms of being a power athlete my biggest problem was a lack of size. I've been tackling this problem head on for a few months now and have been doing well. Simply by lifting hard and eating myself into oblivion, I've gone from the low-mid 160s to 190 as of today. I've grown an extra "ab" :lmao:, but I'm a heck of a lot bigger as a result.

In terms of lifts, I'm only now looking at them from this perspective. The bottom of my bench is a concern, so I'm getting stuck into floor presses, speed benches and more lat/trap work. Also, I'm weak off the floor when deadlifting. I'm strengthening my lower back and hips using GMs, rack pulls, dimels etc. and my speed by doing speed pulls and olympic lifts.
Click to expand...






Hey Zander! Damn 190 already?! I havent even hit 190 yet, only on a very full stomach haha. Thats awesome! Sounds like your training is going very well. :D

I have lots of weaknesses. Not sure where they all come from though. I do alot of rack deadlifts, rack hack squats and just started training my abs everyday thanX to B-fold and Spatts. :D
But I dont do anything really specific like you or spatts. I need to learn how to pin point my weaknesses first it seems. Here are some of my weaknesses


Bottom portion of the bench ( need a good deal of speed and momentum to blast thru it)

Bottom portion of the deadlift ( I can almost always get the bar up an inch or 2 off the ground, but under the knees is my weakest position, also I dont seem to use much of my legs in deads, more lower back)

and Squats (bad balance and stability)
 
currently i see my legs as weak. what have i done to correct this;
joined a gym recently so i finally have access to a squat rack (i used to train at home where i didn't have access to one, so i had to clean the weight above my head every time i went squatting. needless to say this kind of prevented me from using heavier poundages.) i already notice a difference.
 
Lower back
Need to do more core work, and focus on form rather than weight with front squats and overheads (the two exercises that have fuxored my back in the past), and more warmups with squats and deads.
 
For football:
Speed, Stamina.
I very rarely meet anyone who totally dominates me strength and powerwise, but i'm slow getting round the field if the play goes to the outside.

In life:
Shedding excess fat
I just love eating too much. and anything i do eat sticks to me like glue

In lifting:
Not too sure.
Next time my lifts get into the low reps i'm definately going to film them so you lot can rip them apart
 
spatts said:
How did I encourage you to train abs daily? I don't train my abs more than about twice a week. :confused:
Click to expand...


Hey Spatts! Well I wasnt training my abs at all for the last few years. You posted some really good points on B-folds thread about core strength. Also Clint had alot to say on the whole subject as well. :D
 
WalkingBeast said:



Your strength looked pretty brutal in that deadlift vid I saw of you :D
Click to expand...

It's all relative -
I never really had to work for that 405lb deadlift, it sorta came naturally for me :)
All I ever did was powercleans and I only deadlifted properly about 4-5 times leading up to that over a 1 year period, and never all that heavy.
I just have a strong lower back.

Whereas squatting/pressses/chins/benching etc is a different thing all together.
 
Last edited:
Weakness: bench and lats
Action: Pull ups and heavy inclines

Weakness: Core
Action: Lots and lots of core work

:)

-sk
 
revexrevex said:
my whole body is weak
Click to expand...

I was gonna say that...

Long list:

Delts; working on OHP/push presses & lots of rotator work.

Traps; DL, rack pulls, & what I call "wheel barrows" (DBs at sides, raise them along body, like picking up a Wheel Barrow, also puts a big burn in my delts.)

Quads; squat, squat, squat

Hams; curls & SLDL

Form; always trying to improve, the camera doesn't lie.

General PL strength; every time bigguns posts a pr, it motivates me to TRY to stay ahead of her. She IS a 150lb girl, you know. Still trying to catch Spatts, (glad you found your hip problem)

Ice cream; No known defense.
 
CoolColJ said:


It's all relative -
I never really had to work for that 405lb deadlift, it sorta came naturally for me :)
All I ever did was powercleans and I only deadlifted properly about 4-5 times leading up to that over a 1 year period, and never all that heavy.
I just have a strong lower back.

Whereas squatting/pressses/chins/benching etc is a different thing all together.
Click to expand...


Nice! Whats your best deadlift lately? :D
 
Weakness: hip flexibility
Action: Increased Stretching, Box Squats, When doing regular squats, going in as deep and slow as possible to stretch.

Weakness: Core Strength
Action: all lifts are now raw, added reverse hypers and heavy ab work

Weakness: Ankle Strength ( frequent ankle sprains, havent had one since last summer though, knock on wood, guess its working )
Action: Balance Exercises

Weakness: Triceps
Action : Focusing more on triceps now then chest in my benching and added more heavy compound movements that hit the tris

well that's it for now, well see what surfaces in the next few months
 
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