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This scenario might anger many, but, it may also be a stone throw away from happening to you.
Check out this email I received and see my thoughts below:
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Zach,
Just wanted to send you an email to let you know how much I appreciate how many bodyweight resources you are giving us. We've spoken via email before, but to reiterate, I played 4 years of college football at a small D3 school in Chicago.
During my time there I developed chronic neck injuries that left me with Thoracic Outlet Syndrome. Luckily it's not bad enough to inhibit any of my daily activities, and I am currently employed as a police officer.
The only symptoms I have left are stiffness in my neck, occasional numbness and tingling in my left arm, and weird spasming of my left pec for days after I bench press with a barbell (though oddly enough, not dumbbells).
However, I noticed that loading my spine seemed to worsen the condition. Which means that, at least for the time being, my beloved deep barbell squats are out of the question. 🙁 For a time I was somewhat lost, with my knowledge of bodyweight exercises being limited to pushups (which I was doing with improper form), pull ups, and bodyweight squats.
After ordering and watching, rewatching, and re-rewatching your Bodyweight University Videos and Combat Seminar DVD's, and reading a lot of Steve Maxwell's stuff, I have completely changed my training.
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Bodyweight University Videos are Inside The Underground Strength Academy
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Lots of bodyweight movements supplemented with Kettlebells (I now have a modest collection of 3) and odd object training (like an old 100lb heavy bag I bought cheap).
While I am still bummed that the focus my training had to shift, I find that the new modalities of training you and Steve Maxwell have shown me has:
a) left me feeling better than I have in years.
b) increased my mobility.
c) increased my kinesthetic awareness.
I feel that this method of strength training has translated more to my BJJ training than my days of nothing but powerlifting. I can no longer squat 500 lbs, but my knees are more stable, my shoulders are more mobile, and I no longer suffer from my neck injury as I once did!
While I apologize for the long winded nature of this email, I feel I definitely owe it to you for putting out all these resources that showed me that just because I'm limited by time (we work 12 hour shifts at the PD), lack of equipment, and an injury, I can still strength train, just in a different way!!!
All the best,
Brian R.
PS: I ordered Convict Conditioning, and I very much look forward to receiving my copy.
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Brian - first off, Dude, you're a f**ing animal.
I respect BIG time how you are constantly investing in your knowledge to improve your health and strength. Most people make excuses about not being able to afford training courses or training tools that will improve their health.
Skin in the game always inspires action. Scrolling mindlessly through social media rarely creates or inspires action.
Excuses force me question the priorities of men nowadays, as I always say, "Without your health, you have NOTHING."
When it comes to gaining knowledge for my health, I invest without thinking twice about it. I've got multiple book shelves packed to the hilt, along with book drawers piled high with books. In my garage, due to running out of space, I've got more boxes filled with more training resources.
So, let's get to the BIG concern you have along with many others. Will powerlifting have to end for you?
Perhaps the 500 lb squats will end, BUT, you can still find ways to squat, bench and deadlift, only now with variations that keep you feeling good and still allow you to get stronger and faster.
Here are some tips I use for the powerlifting variations as we get older and more banged up, yet still allow us to perform them and feel GREAT.
Squats - Try performing your squats with a safety squat bar or the zercher variation. Front Squats are also a favorite. If loading your spine with any type of bar on your back feels like hell, go ahead and hit some moderately heavy zercher squats. I used this movement when I severely strained my low back a few years ago and they felt great.
I also used Zercher squats with 315 + lbs 36 hrs. prior to my last knee surgery. Keeping my legs strong helped me make an extremely fast comeback after knee surgery. Strong legs are the foundation of your entire body, never forget their importance.
Deadlifts - Deadlifts can suck for some and be heaven on earth for others. For me, it all depends on the style of deads I use along with the intensity. If deads crush you, then try to use moderately heavy weights on a Trap Bar (Never heavier than a solid triple) and avoid maxing out.
My motto with the deadlift is simple: If you kill the deadlift, it will kill You!
Deadlifts with The FARM Bar
Rack pulls always screw up my back, but, deficit deadlifts feel great.
A few heavy sets while leaving a 1-3 reps in the tank often keeps progress coming, max out regularly on the deadlift and you'll often get weaker, slower and eventually..... injured.
Find what works best for you, don't deadlift every week, maybe every other week or 2 - 3 weeks on, 1 - 2 weeks away from the deadlifts.
Bench Press - Avoid wide grip benching, instead, try shoulder width or slightly wider than shoulder width. Try using a swiss bar, a thick bar, floor pressing and add chains to help with shoulder stability. I also love using the bandbell bars, they save my shoulders.
Inside The Underground Strength Academy, check out The Shoulder Health File that gives you all the exercises and tips I use for shoulder health / shoulder injuries.
The bench press is an awesome exercise, but, it may not be for you. If it hurts, find an expert to critique your form. If it still hurts, cut your losses and move on.
Push Ups with Gymnastics Rings are one of my favorites, you can't go wrong with a set of rings.
As you grow older, your needs change and your body changes as well. Your training must continually evolve and the most important thing is staying healthy. Your health dictates what you can and can not do.
Stick with me, brotha, I'll show you the way.
In Strength,
--Z--
PS: After training since the age of 13, I've seen the fads and gimmicks, I've experienced what hurts, what works, what doesn't work and have clawed my way to the top with plenty of bumps and bruises to teach me some serious lessons when it comes to getting bigger, stronger, leaner, etc.
The truth is HERE for those who want to remain focused and stray from the confusion.
24 Responses
While I don’t have the same issues as Brian, I’ve found sandbag bench presses to be much kinder to my upper body. I dislocated a shoulder a couple years ago while lifting and have to be mindful of it now. Using a sandbag allows me to use a more narrow, neutral grip. The unwieldiness of the bag also prevents me from being retarded and using too much weight. You have to be able to load the bag, get it on the bench, and then get it in position. Even at lighter weights then what I might be able to do with a bar, there’s something inherently badass about repping 220+lbs of sand (at least for a small guy like me).
Hail to the Hero! Rocking it while injured! Reverse the safety squat bar so that it is like a front squat. Otherwise, TRAP BAR. They will give you the work you need on the legs and posterior chain.
Perform pullovers but not as heavy training. Get on the bench with some light/moderate DBs and work the full movement.
Mix it up!
I train my people in a power lifting strongman gym here in Norway, and we have some beasts!
The Power Lifters all get their programs from the same guy; Dietmar Wolf
The program design is amazing, recently he has begun adding lots of prehab and rehab work, push up variations, and every deadlift and squat variation there is. The power-lifters are feeling great and destroying old records!
You have to have a progressive intelligent plan, but you NEED variety, and to know when to “cut and run”.
Pride is important, but be like Brain. If you are getting jacked up, invest in your knowledge and train around the issue!
Kettlebells+Sandbags+Bodyweight = Homegym Beast Makers
DITTO that raymond !! we did a cert. in austin last weekend with Zach and it was 2 days of bodyweight and sandbags !! You felt great, worked, and tired …. but did not feel like you had your ass kicked the next day !!
Awesome stuff! One question I have is that I always hear thick bars help to reduce stress on shoulders during pressing movements. I can understand how Swiss bars/neutral grip movements would, but how is it that a thick bar does??
Thanks!
I definitely enjoy Powerlifting, but I don’t compete so the only real pressure is the pressure I put on myself. Powerlifting is not the end all be all though. The only reason to get so rapped up in your numbers (PRs) and whether or not you can even do the movements is if you are competing. If you just want to be in great shape then Powerlifting does not necessarily even need to be in your programming. I know many people who are in great shape but do not bench, (back) squat, or DL (say it ain’t so lol). Besides some (not all of course) Powerlifters are ridiculously strong but can’t even play with their children or function on any other (normal) physical level.
Personally I am addicted to the DL and hoping to clear 500lb by the end of the year, but I could never bench again and I could care less (of course I suck at it so that may be why). Besides I find it much harder to do a bodyweight workouts or light weight high rep workouts. I could lift near max all day (well not literally) and not care … actually I love it … but circuits, BW, and conditioning work I dread.
Z, great article
Brian, good luck in all your fitness endeavor.
Im in the same boat. I did lots of the heavy BB stuff for years but as I age Im doing more of the BW stuff than anything else. funny thing is, I keep improving my performance on the bike and in all other areas. I never would have believed it and I wouldn’t have tried it until pain and injury made it a neccecity. Do yourself a favor and order the bodyweight resources from Zach. it’s best to invest and use them before injury rather than after that’s for sure!
Good stuff as always, thanks. In my tiny gym, I have a Power Lift Belt Squat, and as far as Deadlifts go, I have just about everyone do them on it. Most peoples ultimate goal isnt to Deadlift a bar but they should still do some version of it. By the way, I bought “The Lost Secrets Of Strength” from DeFrancos site and thought it was great! Thanks for all the knowledge you give out freely also.
i’ve had this conversation with many folks, there isn’t any real reason to do heavy,or even light bench presses. they strain the shoulders after doing them for so many years. suspended pushups,stability ball presses etc. all are a better alternative and work the same area..only..BETTER! with less shoulder strain. try belt squats,backward sled dragging for a quad workout that will have the wheels crying. the power lifts are great as are power cleans, cleans and presses, good mornings and other total body exercises,however after you get dinged up with sports injuries and lifting issues substituting these variations will give you the same bang for your buck and spare your body maximal abuse!! give it a try!!!
@Luke, sandbag floor pressing is awesome, good call, my man!
Dustin, ahhhh, reverse SS bar squats are brutal!
Trevor, your PL Coach sounds awesome, props to him, I dig his style!
Matt Quadzilla, always love your input, brutha! Bodyweight is the shiznits!
Mike M, I’ve set PRs in competitions such as old school TSC (Tactical Strength Challenge) b/c of the adrenaline.
Training will always be a learning journey, always tweaking and making things better!
Jason, I am psyched you dug Lost Secrets of Strength, we kicked ass in that DVD!
Chris, thick bars when benching reduce the distance traveled only ever so slightly, they are great for grip work, perhaps that is why some1 said they reduce shoulder stress?
I have a 2″ thick bar, had it for years, we love it here!
Richard – some peeps can bench all their life w/no injuries at all, while others I find are more susceptible to injuries. I find myself to be middle of the road…
I can go for long stretches w/out injury but every here and again I get slammed with an injury or 2 that sidelines me and makes me take a long, hard look at my workouts!
Zach, I just want to verify that the lifter in the photos is Dezso Ban and the gym is the old basement weight room at the Elizabeth, NJ YMCA. We had lots of weight, several benches, a big squat stand, the power rack in the picture, and a lot of lifters who trained hard. The pictures are from the late 60s or early 70s.
I am Dezso’s wife, Susan; we married 15 yrs. ago. Dezso would love to hear from you! (I tried, I think, to email you about a yr. ago but probably had the wrong address.)
Yo – Zach good article .
Glad yo hooked up w/ Steve Maxwell . He was my 1st Jiu Jitsu coach & he knows his S&!T ! Tough but calm no nonsense trainer / instructor who knows how to bring out the best !
Good team – See ya next week @ Cert
Art! WOW, you are ONLY the 2nd person to ever identify Dezso, the other man? None other than Richard Sorin, who was coached by Dezso Ban!
Please e mail me, would love to hear stories of this old school YMCA from one who was actually there!
I must have been born at the wrong time, ha ha!
I just ran accross this site. Another surprise for Dezso–he had just asked me to search his name. I am Dezso’s wife; we married 15 yrs. ago. I was pleased to see Art Montanari’s name among the posts and will try and contact him. (I think I had tried more than a year ago to contact him but I probably had the wrong address.) Dezso speaks of Art often.
I’m pretty much with everyone else here. I did the powerlifting thing in my teens and early 20’s, moved on to bodybuilding in my mid 20’s to early 30’s. After all the abuse, my body needed something different. Now that I am approaching 40, I can’t say enough how much body weight exercises and kettlebell movements have enabled me to continue my strengthening routines.