Slingshot...
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| Nimble |  | ... | 05-03-2017 @ 09:09 |
 woefully weak Member 4748, 1506 posts SQ 157, BP 133, DL 260550.0 kgs @ 104kgs UnEq | https://www.researchgate.net/publication/309196321_The_influence_of... Relevant.. Basically for most people your 1rm raw is your 3rm w/ slingshot. | ||
| matthewvc | | ... | 06-03-2017 @ 11:25 |
 ‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | scruffmcbuff said: Do you find the 'Slaanger a usful tool in your raw training? Does it have actual carryover to your raw 1RM yes but not much. it allows me to practice maintaining stability and tightness holding big weights. i found the best use was maintaining strength when i tore my pectoral. | ||
| matthewvc | | ... | 06-03-2017 @ 11:27 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Nimble said:https://www.researchgate.net/publication/309196321_The_influence_of... Relevant.. Basically for most people your 1rm raw is your 3rm w/ slingshot. for raw i'd agree with this, but i've noticed our multiply lifters at ralls (emma, kalle, tom) have bigger carryover (kalle in particular is immense with the slanger compared to raw) | ||
| hifilover | | ... | 06-03-2017 @ 11:31 |
 Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | matthewvc said: yes but not much. it allows me to practice maintaining stability and tightness holding big weights. i found the best use was maintaining strength when i tore my pectoral. Agree with this... Mine doesn't give me a huge 'plus' on top of my max poundages, but it does help me to overload and bench in my correct line, whilst taking pressure off my shoulders, which generally start to niggle when I go for heavy singles or doubles I rarely use it for reps, max of 3 reps usually... But I don't pound out 8s etc like some folk do. IMO, then, it's doing the work for you | ||
| matthewvc | | ... | 06-03-2017 @ 13:25 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 06.03.2017 @ 13:26 PM by matthewvc hifilover said: Agree with this... Mine doesn't give me a huge 'plus' on top of my max poundages, but it does help me to overload and bench in my correct line, whilst taking pressure off my shoulders, which generally start to niggle when I go for heavy singles or doubles I rarely use it for reps, max of 3 reps usually... But I don't pound out 8s etc like some folk do. IMO, then, it's doing the work for you agree - using it to rep out is pointless. the 100+ 1RM allied to full ROM is key. nothing worse than taking a raw weight and it feeling heavy as f**k and making you shake like a leaf. i definitely feel less neural shock when adding a few weeks of very heavy slingshot in. and what's good about slingshot is the ability to hold a supra-maximal weight unadulerated by bands or chains changing the COG/lateral/rotational stability aspects. it feels exactly as a straight weight would for last 1/2-1/3 of ROM. mark bell, that'll be £500 for my glowing advert  | ||
| scruffmcbuff |  | ... | 06-03-2017 @ 19:41 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | I used one today for the first time. Maybe its because im a gearer lifter but I got loads out of it. Huge carryover. It highlighted my weak area tho (thanks to the help of a more experienced bencher) so... im a fan of the Slanger now. | ||
| matthewvc | | ... | 07-03-2017 @ 09:47 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | did 207.5kg paused all time PB last night then promptly failed 225kg in slanger. i'm truly awful at equipped lifting IIRC ed coan had a best raw of 550lbs and shirt 573lbs, so i'm not alone with this problem. | ||
| scruffmcbuff | | ... | 07-03-2017 @ 11:05 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | matthewvc said:did 207.5kg paused all time PB last night then promptly failed 225kg in slanger. i'm truly awful at equipped lifting IIRC ed coan had a best raw of 550lbs and shirt 573lbs, so i'm not alone with this problem. Congrats on the PB. I did 2x3 of a weight 35kg higher then my raw 1RM in a slinger last night lol.little bit frustarting but has given me the motivation to smash it. | ||
| matthewvc | | ... | 07-03-2017 @ 12:09 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | scruffmcbuff said: Congrats on the PB. I did 2x3 of a weight 35kg higher then my raw 1RM in a slinger last night lol.little bit frustarting but has given me the motivation to smash it. that's a big carryover. | ||
| scruffmcbuff | | ... | 07-03-2017 @ 12:12 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | matthewvc said: that's a big carryover. I was suprised myself. Bench shirt abuse is all i can think why that happened. | ||
| hifilover | | ... | 08-03-2017 @ 13:04 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | Post Edited: 08.03.2017 @ 13:19 PM by hifilover matthewvc said:did 207.5kg paused all time PB last night then promptly failed 225kg in slanger. i'm truly awful at equipped lifting IIRC ed coan had a best raw of 550lbs and shirt 573lbs, so i'm not alone with this problem. It actually takes me a few sets of benching with the slingshot before I get used to its 'line' Monday I benched, did 6 triples with 145kg, 3x 2 with 155kg and 3 x 1 with 162.5kg... Slingshot on and did 3s with 170kg, 180kg and 185kg... The last set with 185kg were really the working set, first 2 sets were for me to get used to it, as it does take me into an off line to begin with... Dropped back to 140kg without the shot and knocked out 11 reps, felt like 1o0kg on the bar initially... What I don't want to happen is become dependent upon the slingshot, bit of an ego lifter, but while my shoulders are niggling as they are, I'll keep using it, when I see fit... Does that make sense?! | ||
| matthewvc | | ... | 08-03-2017 @ 13:16 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 08.03.2017 @ 13:21 PM by matthewvc hifilover said: It actually takes me a few sets of benching with the slingshot before I get used to its 'line' Money I benched, did 6 triples with 145kg, 3x 2 with 155kg and 3 x 1 with 162.5kg... Slingshot on and did 3s with 170kg, 180kg and 185kg... The last set with 185kg were really the working set, first 2 sets were for me to get used to it, as it does take me into an off line to begin with... Dropped back to 140kg without the shot and knocked out 11 reps, felt like 1o0kg on the bar initially... What I don't want to happen is become dependent upon the slingshot, bit of an ego lifter, but while my shoulders are niggling as they are, I'll keep using it, when I see fit... Does that make sense?! it's easy to not lock out the last 3rd of ROM with slanger and use all rebound to push up big numbers for reps. whilst good for impressing the 'it's all you bro' crowd, it defeats the purpose of overloading the top part. agree about line taking time to get used to. i shouldn't have jumped up so quick, but there's a bit of banter and competition going on between a few of us at ralls on slingshot atm, so i wanted to take everyone out on it | ||
| hifilover | | ... | 08-03-2017 @ 13:20 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | matthewvc said: it's easy to not lock out the last 3rd of ROM with slanger and use all rebound to push up big numbers for reps. whilst good for impressing the 'it's all you bro' crowd, it defeats the purpose of overloading the top part. Every rep is locked out and paused... No mega rep sets, no point as it'll be the slingshot doing most of the work For me, it's all about overloading and getting used to the heavier weights in hand again | ||
| matthewvc | | ... | 08-03-2017 @ 13:23 |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | hifilover said: Every rep is locked out and paused... No mega rep sets, no point as it'll be the slingshot doing most of the work For me, it's all about overloading and getting used to the heavier weights in hand again exactly. stability and good line to lockout under load is vital. many raw lifters are powerful off chest but fail quite high up. | ||
| hifilover | | ... | 08-03-2017 @ 13:27 |
Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | matthewvc said: exactly. stability and good line to lockout under load is vital. many raw lifters are powerful off chest but fail quite high up. Ya see, I'm strong off chest, strong on lockout, it's the middle third I seem to cock up... But currently, I think that's more to do with my shoulder niggle as it has a habit of trying to rotate mid-press... Doesn;t happen when I'm push-pressing OH or doing some jerks out of the rack, but anything strict, it haunts me more or less every heavy rep! My benching is slow and methodical usually... No bouncing s**te Double here with 180kg: Single with 190kg a few weeks after (ignore the s**tty music haha): | ||