Layne Norton's Journey to the Natural Pro Stage

[Frankdaddy]

Originally Posted by str8flexed

I could give a **** less what people think. I do what it takes to get the job done. People who worry about what other people think will never push themselves to the maximum. You think Ronnie Coleman gives a damn about what people think? (No I'm not saying I'm Ronnie Coleman)

If you spend your life worrying about what people think you will spend your life in mediocrity.

*Not raging on you by the way; giving you some life advice *

If you get 700lbs for a double someday with straps and at 220lb bodyweight and ROnnie weighed around 250-260 in 99, that puts him in the 275lb weight class so technically you are right up their with him as far as overall strength for your bodyweight goes for deadlifting

I agree though, too many guys are just quiet as a mouse lifting, but sometimes that holds a lifter back passed what that person can be capable of. Not everyone is made for powerlifting loud, but its not about that either, it's moreso the mindset and rage you can develop inside your mind, and sometimes some guys have so much fire that it comes out in the vocals

Originally Posted by str8flexed

635 lb deadlift for 3 reps



after that set did 585 for 5.

I'm exhausted LOL

-Layne

Dude, I am glad you are my coach because you seriously fire a person up for improvements

[PaC-mAn8]

Originally Posted by str8flexed

I could give a **** less what people think. I do what it takes to get the job done. People who worry about what other people think will never push themselves to the maximum. You think Ronnie Coleman gives a damn about what people think? (No I'm not saying I'm Ronnie Coleman)

If you spend your life worrying about what people think you will spend your life in mediocrity.

*Not raging on you by the way; giving you some life advice *

Didn't take it the wrong way either, totally here what you are saying.

I'm not quite by the way...lol. Was just wondering.

[Quelly]

just fyi layne...I've seen guys do rack pulls to fix lockout strength...but normally I don't see that fix the problem...it may just be your lower back is significantly stronger than your glutes, at least that's what it looks like...your movement pattern is that of lumbar hyper extension to compensate for not enough strength to get full hip extension, normally the "hitching" movement that you were bordering on doing on that third rep is a good indicator of that...some glute work may be in order...barbell hip thrusts or bridges may be something to look into

[visionz]

Originally Posted by Quelly

just fyi layne...I've seen guys do rack pulls to fix lockout strength...but normally I don't see that fix the problem...it may just be your lower back is significantly stronger than your glutes, at least that's what it looks like...your movement pattern is that of lumbar hyper extension to compensate for not enough strength to get full hip extension, normally the "hitching" movement that you were bordering on doing on that third rep is a good indicator of that...some glute work may be in order...barbell hip thrusts or bridges may be something to look into

Just to add onto Eric's solid post, dimel deadlifts and RDL's may be worth looking into on top of those suggestions.

[BPP]

holy sick deadlift strength batman

[entropy1]

have you ever done band deadlifts layne? there kinda similar to rack pulls

Originally Posted by Quelly

just fyi layne...I've seen guys do rack pulls to fix lockout strength...but normally I don't see that fix the problem...it may just be your lower back is significantly stronger than your glutes, at least that's what it looks like...your movement pattern is that of lumbar hyper extension to compensate for not enough strength to get full hip extension, normally the "hitching" movement that you were bordering on doing on that third rep is a good indicator of that...some glute work may be in order...barbell hip thrusts or bridges may be something to look into

do you really believe in the hip thrusts quelly? i know tnation has been pushing them a lot lately, but it's mixed with their normal dose of exaduration and crap (eg andy bolt would deadlift more if he did them)

[str8flexed]

i will look into those eric, thanks

[Quelly]

Originally Posted by entropy1

have you ever done band deadlifts layne? there kinda similar to rack pulls



do you really believe in the hip thrusts quelly? i know tnation has been pushing them a lot lately, but it's mixed with their normal dose of exaduration and crap (eg andy bolt would deadlift more if he did them)

t-nation has been pushing them alot, but thats not why I believe in them...and those two glute training articles werent written by the standard t nation crew...I don't think they mentioned surge in the article even once lol

I think glute bridges and hip thrusts are very effective in getting the glutes to recruit more...and it is the most logical straight forward way to load hip extension, pull throughs, reverse hypers, and the standard glute training powerlifters do are effective...but they dont have as much "cross over" to hip extension as hip thrusts/bridges.

Alberto is a good example of a guy who through injury had a decreased ability to activate his glutes, and then had subsquent atrophy, and now through glute training is getting his deadlift back up and over the 500lbs mark....not a 700lbs deadlift...but he's also in the 181's. Just an example

Originally Posted by str8flexed

i will look into those eric, thanks

no prob, not gauranteeing it will sky rocket your dead but worth a shot right?

[Frankdaddy]

Originally Posted by Quelly

t-nation has been pushing them alot, but thats not why I believe in them...and those two glute training articles werent written by the standard t nation crew...I don't think they mentioned surge in the article even once lol

I think glute bridges and hip thrusts are very effective in getting the glutes to recruit more...and it is the most logical straight forward way to load hip extension, pull throughs, reverse hypers, and the standard glute training powerlifters do are effective...but they dont have as much "cross over" to hip extension as hip thrusts/bridges.

Alberto is a good example of a guy who through injury had a decreased ability to activate his glutes, and then had subsquent atrophy, and now through glute training is getting his deadlift back up and over the 500lbs mark....not a 700lbs deadlift...but he's also in the 181's. Just an example



no prob, not gauranteeing it will sky rocket your dead but worth a shot right?

They look awesome, and since they are semi new to us it couldnt hurt to experiment for a brief training cycle. It could easily be figured out if the cross over is good or not to deadlifts or squats with a little note taking, and hard work Either way the glutes have to be fired up from them friggen things.

[Quelly]

Originally Posted by Frankdaddy

They look awesome, and since they are semi new to us it couldnt hurt to experiment for a brief training cycle. It could easily be figured out if the cross over is good or not to deadlifts or squats with a little note taking, and hard work Either way the glutes have to be fired up from them friggen things.

yeah give them a shot, worst case scenario you get a sexier butt and not much carry over

[masterjb]

Originally Posted by Quelly

yeah give them a shot, worst case scenario you get a sexier butt and not much carry over

yea, I've been doing them since that first article came out. Looks really awkward in the gym, but if it will protect my lower back while possibly increasing my deadlifts/squats, then I'm all in.

[str8flexed]

link to the article?

[Squizzzer]

#1
http://www.tmuscle.com/free_online_a...the_glute_myth

#2
http://www.tmuscle.com/free_online_a...glute_training

[Fire8085]

Originally Posted by Squizzzer

#1
http://www.tmuscle.com/free_online_a...the_glute_myth

#2
http://www.tmuscle.com/free_online_a...glute_training

Glad you posted these, I was looking for these for my back rehab!

[dballer]

Hey Layne, youve probably been asked this alot, but

What are your thoughts on DC training?

[entropy1]

Originally Posted by dballer

Hey Layne, youve probably been asked this alot, but

What are your thoughts on DC training?

layne talks bout it in his dvd, he likes it

[str8flexed]

i like various components of it. There are some things about it i don't like. but I think most people will make progress with it, but eventually they will have to switch to something different as you will reach a plateau with it

[Alpha Zulu]

I've dealt with poor glute/posterior chain function and I've got a herniated disc as a consequence, so here's my take:

I am also skeptical about glute bridges with a barbell. I think a lot of people do have inhibited glutes and they are injuries waiting to happen. But in my experience, doing some glute activation work (BW glute bridges, bowler squats, BW single leg work, etc...) before every workout and then doing pullthroughs, single leg (DB and BB) work, GHRs, and my main DL/Squat work with an absolute conscious effort to finish with a strong hip extension has really improved my glute function to the point that I have no worries squatting or deadlifting, even with some disc issues (obviously not the entire equation in my recovery from injury, but a very significant part of it).

Its also important to point out that tight hip flexors can limit strong hip extension and they usually go hand-in-hand with shutdown glutes, especially in "sitting" populations. I do a lot of hip mobility as well.

Specific to the DL, some people get carry over from rack pulls, some don't. I am actually giving them a go for a couple of weeks to see how I respond. Although in Layne's case, I think the focus should be the hips, its also important to recognize that the top of the lift is where upper back and traps are very important too. Kroc swears by high rep DB rows for that purpose. I know that really hammering upper back work has made my DL go up too. I've noticed some better lockout speed after doing explosive power shrugs from just above the knee, reracked each rep and with a triple extension (ankle, hip, and knee joints) but I haven't done that in a long time and my training philosophies have changed somewhat since I used those.

[toddbz]

Those points on hips are right on.

And while doing BW glute activation work will help 'turn on' the glutes. They do very little as far as helping someone who does not have acitvation issue but more just a possible weakness in that particular area. Which is why a weighted/overload movement is required.

[Alpha Zulu]

Originally Posted by toddbz

Those points on hips are right on.

And while doing BW glute activation work will help 'turn on' the glutes. They do very little as far as helping someone who does not have acitvation issue but more just a possible weakness in that particular area. Which is why a weighted/overload movement is required.

I agree with this 100%...that's where all the assistance work I mentioned comes into play. I just like moves that strengthen them in conjunction with the entire posterior chain as opposed to isolation. I'll admit though, the BB glute bridge looks interesting enough to try. In general, I just don't think there are many "isolating" exercises that carryover to the Big 3, maybe this could be one of the few valuable exceptions.

[entropy1]

Originally Posted by Quelly

t-nation has been pushing them alot, but thats not why I believe in them...and those two glute training articles werent written by the standard t nation crew...I don't think they mentioned surge in the article even once lol

lol i kinda got turned off by the "if ronnie coleman did glute bridges he'ld have better glutes, and if andy bolt did them he'ld deadlift more" bit

[toddbz]

Originally Posted by Alpha Zulu

I agree with this 100%...that's where all the assistance work I mentioned comes into play. I just like moves that strengthen them in conjunction with the entire posterior chain as opposed to isolation. I'll admit though, the BB glute bridge looks interesting enough to try. In general, I just don't think there are many "isolating" exercises that carryover to the Big 3, maybe this could be one of the few valuable exceptions.

Oh very true for sure.
give it a shot. I think you'll be pleasantly surprised

[chuckles_345]

Layne,

You going to EB again this year? I just submitted my abstract this afternoon. Hopefully I'll be able to get some funding from somewhere to go since my school only gives $400 for travel and I already used it last year. But if you are going, I'll have to plan on actually lifting while I'm there this time instead of taking a few days out of the gym.

Chuckles

[str8flexed]

as of now i'm planning on being there

[namguy]

Hey Layne,

I'm entering my first PL meet in 2 weeks. I've cut from 90kg/200lb to currently 75.5kg/166.5lb. I should be down to 74.7kg/164.5lb come weigh-in just from continuing my diet.

My question is this: should I just continue what I've been doing for the last ~25 weeks in terms of dieting? I looked at this "Making weight for PLs" article http://www.marylandpowerlifting.com/...+Making+Weight

and I'm not sure if doing the water loading (2 gallons/day) and restricting my carbs to only oats/sweet potatoes/fibrous veges in the final week is necessary or even optimal?

Your thoughts on final week diet prep for PLing?

[ygbodybuilder10]

just cumming thru to say whats sup to everybody, havent checked out this thread in a while, i see layne is still getting stronger. u fcken deadlift beast

[str8flexed]

Originally Posted by namguy

Hey Layne,

I'm entering my first PL meet in 2 weeks. I've cut from 90kg/200lb to currently 75.5kg/166.5lb. I should be down to 74.7kg/164.5lb come weigh-in just from continuing my diet.

My question is this: should I just continue what I've been doing for the last ~25 weeks in terms of dieting? I looked at this "Making weight for PLs" article http://www.marylandpowerlifting.com/...+Making+Weight

and I'm not sure if doing the water loading (2 gallons/day) and restricting my carbs to only oats/sweet potatoes/fibrous veges in the final week is necessary or even optimal?

Your thoughts on final week diet prep for PLing?

seems like you should be fine, i wouldn't do anything drastic if you don't need to.

[Fire8085]

I know you're into MMA, did you see the fedor fight?

[str8flexed]

yes I did; the man is not human

[str8flexed]

new interview