I got it!!!
[video]1534[/video]
Other lifts were 355 squat and 430 deadlift. Thanks for the help.
Nice lift! Great work man!
way to go!!
Congratulations! Nice total as well.
Went up easy, congratulations you jolly bastard!
Thanks yall 
Congrats. So, when you start prepping for your next meet, work on squeezing your shoulder blades together. Again, way to set a goal and hit it!
Nice work OP! [quote]elano wrote:
[quote]Stronghold wrote:
elano wrote:
Yeah well he’s helped me more in this thread than either of you. I know my bench is weak. I don’t need that pointed out, that’s not why I started the thread.
I’m sorry that “find an experienced lifter to fix your form” wasn’t the sexy response you were looking for.[/quote]
I just re-read your post and see where you wrote that. Thanks. I’ve been working on my technique already and it is definitely improving since I was pretty much just laying on the bench before.[/quote]
Pretty sure this should have been /thread argument.
And lol@dankid.
OP, I saw your squat video and the knee buckling made me a bit nervous. The fact that you use a fairly wide stance and your knees are caving in is doubly bad.
Ideally you would work more on upping your volume and lowering your intensity while forcing your knees out for the duration of each rep. You shouldn’t work up so high that your knees dave. While you are working like this you need to work the adductors hard. Banded hip abduction, hip abduction machine, sumo deadlifts while FORCING the knees out, etc. Find people that have overcome this problem and see how they fixed it.
I also think you need to work on strengthening your hamstrings. GHR’s, Romanian deadlifts, that sort of thing. I think your hamstrings are weak at the mid-range in your squat, that is why your knees cave in (to use more quad to force you through your sticking point).
Have you thought of trying the smolov jr for bench? Took my max from 200-255 in 2 months.
[quote]mrodock wrote:
OP, I saw your squat video and the knee buckling made me a bit nervous. The fact that you use a fairly wide stance and your knees are caving in is doubly bad.
Ideally you would work more on upping your volume and lowering your intensity while forcing your knees out for the duration of each rep. You shouldn’t work up so high that your knees dave. While you are working like this you need to work the adductors hard. Banded hip abduction, hip abduction machine, sumo deadlifts while FORCING the knees out, etc. Find people that have overcome this problem and see how they fixed it.
I also think you need to work on strengthening your hamstrings. GHR’s, Romanian deadlifts, that sort of thing. I think your hamstrings are weak at the mid-range in your squat, that is why your knees cave in (to use more quad to force you through your sticking point).[/quote]
Thanks for the advice. I think what happened was I used a slightly wider stance than I use in training and since I wear heeled squat shoes, something funky happened. I actually knew my stance was a little too wide before I went down but decided not to correct it for some reason. I will do some hamstring stuff like you said tho and see what happens.
[quote]elano wrote:
[quote]mrodock wrote:
OP, I saw your squat video and the knee buckling made me a bit nervous. The fact that you use a fairly wide stance and your knees are caving in is doubly bad.
Ideally you would work more on upping your volume and lowering your intensity while forcing your knees out for the duration of each rep. You shouldn’t work up so high that your knees dave. While you are working like this you need to work the adductors hard. Banded hip abduction, hip abduction machine, sumo deadlifts while FORCING the knees out, etc. Find people that have overcome this problem and see how they fixed it.
I also think you need to work on strengthening your hamstrings. GHR’s, Romanian deadlifts, that sort of thing. I think your hamstrings are weak at the mid-range in your squat, that is why your knees cave in (to use more quad to force you through your sticking point).[/quote]
Thanks for the advice. I think what happened was I used a slightly wider stance than I use in training and since I wear heeled squat shoes, something funky happened. I actually knew my stance was a little too wide before I went down but decided not to correct it for some reason. I will do some hamstring stuff like you said tho and see what happens.[/quote]
I wear squat shoes and use a wide stance (especially in a suit) and my knees never cave in. Just watch this very closely and strengthen your abductors regardless.
Will do. Thanks for the heads up.
I think there was some confusion above regarding the multiple heavy singles. I don’t think the poster advocating it meant a westside type ME day but rather mutiple singles at lower percentages. This is a routine that’s been around since the 1960’s and was called the “california method” and has been used by the following, pat casey, george frenn, larry pacifio, joe ladnier and even some of the westside articles from the late 1980’s, early 1990’s advocated it. I don’t think anyone will disagree that there is a technical and CNS differene in hitting a max single vs. a max set of 5, basically the california method trains the nervous system and works on form with heavy weight without getting beat up which with a 225 bench his nervous system isn’t the most efficient and he has never really trained with reps below 5 per his original post. it’s like a speed day with percentages in the 80-90+% range, the first couple of weeks you are doing 8-12 singles with short rest breaks (1 minute or so) with a weight you could do 5s with. for a 210 bencher it would look something like this:
week 1: 12x1x165
week 2: 10x1x175
weel 3: 8x1x185
week 4: 6x1x195
week 5: 5x1x205
week 6: meet week
finish off with some dips or close grip bench for reps, and do a second lighter bech day where you hit some rep sets. attempts for the meet would be 205-215/220-225/230,
also doing the 5x5 routine for the past year, its lacking in upper back work, hit a ton of rows, shrugs and facepulls both bench days and you should get a pretty quick improvement in your bench stability
Good job OP on the PR, now the work starts all over again and you get ready for your next meet.
Since everyone else has thrown in thier $.02 (some more than needed) Im giving you mine.
Dont always sue a comptetition grip, I hardly ever do and it has helped me tremendousely.
Less Bench days, I would probably die if I did 2 heavy bench sessions in a row along with a moderate session. I would do one heavy bench day, and one bench access day, on the benc access day your focus on that day is to work on and fix where your bench is lacking. I was having troubles with lockout. I started doing closer grip 4 and 5 board presses for triples until it was tough to do. if your having trouble off the chest, do some speed bench.
Do TONS of back work, if you work out 3 days a week, do back work on all of those days, lots of it. Even on your squat day you should be doing back work, even if its face pulls and band pull a parts of something like that.
Also, your using a shoe with a heel, I have stopped using tennis shoes for my bench and started using wrestling shoes because I can get my heels down farther, this may work for you also.