That was sets 2 and 3 at 230 pounds, I know the last 2 reps on the first video were bad, but other then that I want to know what you guys think, especially whether you think my back is rounding. (Sorry about the sort of darkness, it was a lot brighter on my camera)
Also, my bench press hasn’t gone up in over a month. It’s been stuck at 3x5 155 lbs. I’m 6 foot 200 lbs and im doing Starting Strength. Does anyone know what to do to get my bench press and regular press to start going up again? I have freakishly long arms (6 ft 7 wingspan) but I don’t think that would really make it hard to progress in arm lifts. Advice?
Lifts looked fine. Weight on heels and good depth. Does it feel like your back is rounding?
About the bench press, I believe Ripp recommends going back to the weight you did two weeks before and steadily increasing weight in order to get a ‘running start’ at increasing the poundage.
If you’ve done that and it didn’t work, you might need to eat more.
And if you’re already eating enough to grow, you might need to adjust the reps/sets in order to force progress. An example:
If you can only do 2x5 at 165, do that. And then on the last set do as many as you can. Slowly, add reps to your last set. Soon you’ll have 3x5 at 165. Repeat.
I’m 6ft and have pretty long arms also. I was stuck at the same bench weight for a long time. I started including floor presses and switched to DB bench press. After about a month I tested my BB bench and it increased heaps. However I kinda fucked my shoulder up in testing my max so now I’m not even benching.
Don’t be afraid to shorten the ROM also. With long arms, going all the way down till you hit your chest won’t really make you stronger but it will damage your shoulders.
Don’t be afraid to shorten the ROM also. With long arms, going all the way down till you hit your chest won’t really make you stronger but it will damage your shoulders.[/quote]
I think you’re going to have run that by us again. If you’re benching correctly, it’ll probably be just fine.
OP, I’m a taller guy as well 6’2" with long arms. What helped me:
-more pushups, just whenever
-Close grip pressing
-More tri/arm work
-Row more
-work on your arch
I don’t really want to suggest something that would screw with the starting stregth program too much, but try switching close grip pressing for regular bench for a while and see what happens. It might help, it might not. You could also just add a few sets of arm specific work at the end of the day.
How long have you been doing the Starting Strength program? I do second hardgnr for the dumbbells if you have been doing nothing but strait bar so far. Dips may help you also. It may be as simple as getting a change of pace if you are plateauing.
Particularly what has worked for me is focus on driving with the heels, triceps work (partial reps through pin presses, and 2-board presses) and speed work.
I’d post the squat over on the strength sports forum.
Cool, thanks for the replies. I did try resetting back a couple weeks and still couldn’t get it to go back up. I added dips in a couple of weeks ago and am progressing there (more reps done by self). I don’t have DB’s, but maybe i’ll go out and get those dumbell bars where I can use my olympic weights with to save money.
As for the squats, it always feels like my back is rounding, but whenever I video myself it never looks like it is, so I don’t worry too much about it. I think im just not used to squatting heavier weight (yeah 230 for me is heavy) so it feels like my back is rounding.
^Good link, I knew most of the stuff already but a reminder is always good, especially now that I realize im not doing some of the stuff in the article.
Thanks for all the replies, if anyone else wants to chip in its appreciated.
Assuming you have followed the Novice Starting Strength program pretty closely (consistently lifting 5-6 times every two weeks, alternating beween bench press and press, followed the backoff strategy, been doing this consistently for many months, etc.), you will want to start using a more intermediate program based on your specific goals. Your body might need to see something different including needing a different loading scheme.
As mentioned, diet and form as super important to get right. Agreed on the squating form looking good.
Try to sit back more into your squat, you seem to be squatting down instead of back. Box squats are great for teaching depth and form, even if you just do some body weight box squats here and there.
That was sets 2 and 3 at 230 pounds, I know the last 2 reps on the first video were bad, but other then that I want to know what you guys think, especially whether you think my back is rounding. (Sorry about the sort of darkness, it was a lot brighter on my camera)
[/quote]
Squeeze your glutes and pull your hips through.
Point your elbows forward more
[quote]
Also, my bench press hasn’t gone up in over a month. It’s been stuck at 3x5 155 lbs. I’m 6 foot 200 lbs and im doing Starting Strength. Does anyone know what to do to get my bench press and regular press to start going up again? I have freakishly long arms (6 ft 7 wingspan) but I don’t think that would really make it hard to progress in arm lifts. Advice?[/quote]
Actually it has a massive effect on your bench. I am a bit taller then you (1" actually) and have struggled a ton with my bench in the last 6mo. Guys like us have a LOT further to travel with the bar. That’s why it’s more impressive to see a dude our size bench 300 then a little short dude (provided the form and reps are similar).
The best advice I can give you is to bench more. Add to your volume. It’s ok to add some more stuff…don’t worry about “but then I’ll be deviating from SS”. if you want a bigger bench you have to bench more often. I added a bunch to my volume and within a few months (2) I added 20lbs to my bench and got over the 300lb marker.
btw, i’m the same (approx) height and weight as you…so you.
Don’t be afraid to shorten the ROM also. With long arms, going all the way down till you hit your chest won’t really make you stronger but it will damage your shoulders.[/quote]
I gotta call ya out on that man, that just doesn’t sit right with me is all…
I’m all for floor presses and rack-presses; they work great at helping people up their max bench (mainly in the top half of the lift where a lot of us tall guys have issues).
But, telling a newbie that you will hurt yourself by performing a lift correctly is just wrong. Not everyone our size would hurt them self; i’m proof of that.
Warm up your shoulders good, and do some pre/re-hab stuff on them from time to time and (unless you have a pre-existing condition) you shouldn’t* hurt yourself.
*= if you have proper form.
also, it’s really beneficial to get a spotter even if they only help you with racking and unracking the weight & helping you bring it over your chest.
That was sets 2 and 3 at 230 pounds, I know the last 2 reps on the first video were bad, but other then that I want to know what you guys think, especially whether you think my back is rounding. (Sorry about the sort of darkness, it was a lot brighter on my camera)
Squeeze your glutes and pull your hips through.
Point your elbows forward more
Also, my bench press hasn’t gone up in over a month. It’s been stuck at 3x5 155 lbs. I’m 6 foot 200 lbs and im doing Starting Strength. Does anyone know what to do to get my bench press and regular press to start going up again? I have freakishly long arms (6 ft 7 wingspan) but I don’t think that would really make it hard to progress in arm lifts. Advice?
Actually it has a massive effect on your bench. I am a bit taller then you (1" actually) and have struggled a ton with my bench in the last 6mo. Guys like us have a LOT further to travel with the bar. That’s why it’s more impressive to see a dude our size bench 300 then a little short dude (provided the form and reps are similar).
The best advice I can give you is to bench more. Add to your volume. It’s ok to add some more stuff…don’t worry about “but then I’ll be deviating from SS”. if you want a bigger bench you have to bench more often. I added a bunch to my volume and within a few months (2) I added 20lbs to my bench and got over the 300lb marker.
btw, i’m the same (approx) height and weight as you…so you.[/quote]
I’m 6’1" and 230, and I had problems getting my bench up until I did a few things:
eat more (assuming you’re already eating clean)
plant your heels on the floor
really squeeze your glutes
plant the crap out of your shoulders (I tend to grab the bar with the grip I’m going to use, lift myself off the bench, and push myself into it. If anything but my shoulders hits the bench, I readjust. It also gets my psyched up to slam myself into the bench a few times. I’m a bit …focused when I lift. )
Arch.
Grip the bar like you’re about to fall to your death if you’re not holding on tight enough
Focus, focus, focus.
If you’re solidly planted and have a good arch, you should feel really strong and stable unracking the bar. Push your heels into the ground while keeping your ass and shoulders firmly planted on the bench. Do NOT push so hard that your head moves. If your head’s shifting on the bench, you’re doing something wrong (or so I’ve read/been told. Right or wrong, it seems to work for me.)
[quote]jga wrote:
Try to sit back more into your squat, you seem to be squatting down instead of back. Box squats are great for teaching depth and form, even if you just do some body weight box squats here and there.[/quote]
Also, this. You’re bending at the knees immediately, You should be sitting back, bending at the waist before your knees break. Make sure you’re on your heels, not your toes, particularly at the bottom of the squat.
You should try to get your elbows forward more as well. I can’t tell from the videos, but I’m betting your grip’s a bit wide, and/or the bar’s too high. Is it resting on your back rather than your neck?
[quote]mcl wrote:
jga wrote:
Try to sit back more into your squat, you seem to be squatting down instead of back. Box squats are great for teaching depth and form, even if you just do some body weight box squats here and there.
Also, this. You’re bending at the knees immediately, You should be sitting back, bending at the waist before your knees break. Make sure you’re on your heels, not your toes, particularly at the bottom of the squat.
You should try to get your elbows forward more as well. I can’t tell from the videos, but I’m betting your grip’s a bit wide, and/or the bar’s too high. Is it resting on your back rather than your neck?[/quote]
It’s definitly not resting on my neck. I can’t get my elbows to go any more forward and actually keep them there throughout the squat, it’s just impossible for me to do so, i’ve tried.
I did drop the weight 30 pounds on the squat and am going to work my way back up to where I was in the next 2 weeks. I did this because I missed my 3x5 240 last workout so I dropped back 2 weeks and am going to try to shoot back up and over where I was.
Fisch, Im not an expert, but it looks to me that your knees might be coming forward in the last 1/3 of the lift (rather than to the outside) allowing the hamstring to relax when you need it most. Rip talks about this as the mistake most of us make, and Im having a problem with it myself. Does anybody see this? I could be wrong. Im not seeing any “butt wink” or rounding at all.
On bench are you using less than 5 pound increments? Im a 6’4 skinny bastard and I probably never would have made jumps as my body seems to only understand 2.5 lb or less improvements each week. (Also, are you using Rip’s technique for bench?)
DIET? GOMAD?
plant the crap out of your shoulders (I tend to grab the bar with the grip I’m going to use, lift myself off the bench, and push myself into it. If anything but my shoulders hits the bench, I readjust. It also gets my psyched up to slam myself into the bench a few times. I’m a bit …focused when I lift. )
Arch.
Grip the bar like you’re about to fall to your death if you’re not holding on tight enough
Focus, focus, focus.
[/quote]
+1
I have a 6’7"-ish wingspan and the Bench has always been difficult for me to grasp the mechanics of. But, doing all the above has helped significantly.
The only thing I would add is that I have noticed, and I think this is due to my long arms, maybe someone else with long arms and some experience can chime in. But, I don’t feel that it is fully necessary to get the bar all the way down. It has been my experience that, when I go all the way to the bottom of the movement, I don’t feel as if I am actually achieving a greater work load, only reducing the efficiency of the movement.
Which is not to say I do half reps, the bar still goes plenty low, just not all the way to my chest.
It has also been suggested for people having a hard time progressing. that they adjust the rest periods. so if you can do 3x5 with 155 at 90 sec rest den you do that first week. next week only 60 sec. rest and third week 30 sec rest maybe… and then you can progress to a higher weight with 90 sec rest.
[quote]blunt wrote:
It has also been suggested for people having a hard time progressing. that they adjust the rest periods. so if you can do 3x5 with 155 at 90 sec rest den you do that first week. next week only 60 sec. rest and third week 30 sec rest maybe… and then you can progress to a higher weight with 90 sec rest.[/quote]
This is really good point. I have dropped down to 5-6 minute rest breaks and I have been able to keep from resetting by doing this.
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