So, to recap:
- I’m trying to impress people by telling this guy to get stronger.
- Getting stronger is not constructive.
Makes sense.
[quote]black_angus1 wrote:
So, to recap:
- I’m trying to impress people by telling this guy to get stronger.
- Getting stronger is not constructive.
Makes sense.[/quote]
lol, hey man, I doubt you’ll want to back down, but I think our debate has proven that it’s good to:
1- get stronger - like you pointed out
2- always be working on technique no matter what level you’re at
3- use a program that has you doing the core lifts, and spending the majority of your time on them
4-get stronger
fair enough?
I think we all win
[quote]LittleThuggie wrote:
Oh my God. This is still going on. At 16 and pretty relatively weak, JUST GO TRAIN. YOU WORK ON TECHNIQUE AS YOU TRAIN. Are you supposed to never use weight, just try to somehow perfect technique for 27 years? It’s a completely stupid concept.
-Drive with your legs.
-Arch your entire back.
-Squeeze your shoulders together and down really hard.
-Squeeze the fuck out of the bar.
-Touch your sternum/lower chest.
That is really all you need to worry about for a long while…Why try and analyze his technique like you would an elite lifter, or say “well, maybe his sticking point blah blah blah”? If you have a “sticking point” with 250, you are just a big sticking point lol. Would you worry about fine tuning an engine, or putting a supercharger on a stock Toyota Corolla with 35 RWHP? Fucking no. You’d beef it up, cover the basics, then fine tune it later. If he benches 250 and is only 16, JUST BENCHING EVERY GODDAMN WEEK WILL DO WONDERS. 250-300 in a year should be cake if he puts the effort. [/quote]
lmao, good rant
Bench press protocall ; 5 weeks with delaod. This is an example and the numbers can be adapted to any bench numbers. Meant to gain you 10 lbs on your bench every 5 weeks
Week 1 (example) 85 lbs for 9 sets of 3
Week 2 (example) 95 lbs for 7 sets of 3
Week 3 (example) 105 lbs for 5 sets of 3
Week 4 (example) 115 lbs for 3 sets of 3
Week 5 deload. Do 65% of your 1 rep max for 9 sets of 5
Every 10 to 15 weeks retest your 1 rep max, if the weights get to be tough to train with for week 4 ask me to reevaluate the number of sets for you. Remember to keep your back TIGHT (set your delts), ARCHED, heels down, wrists straight ect…
NEXT week 1 begin with 10 lbs more than you started on your previous week 1 (so you did 85 last week one so this week one you start with 95)
Assistance is:
3 sets of lats work, ie. Lat pulldown, pull-ups, chin ups ect? rep range 8 to 12 reps
3 sets of rowing, ie. Barbell rows, cable rows, dumbbell rows, cherry pickers ect? sets 8 to 12 reps
6 sets of tri work, ie. Dips, dumbbell toss, dumbbell kickbacks, JM press, close grip bench, cable extensions, skull crushers ect? sets of 8 to 12 reps
3 sets of front delt work \ pressing motion, ie. Incline dumbbell bench, front raise, flat bench, fly?s ect? 8 to 12 reps
You can basically adapt this to your overhead press, which is what i have done with some fairly great success
my bench sits at 385 pause press and push press sits at 300 x 4 as of wednesday last week, so it hasn’t stopped working in the last 2 years for me personally.
Always always remember that technique is everything, a lifter that may not be as strong may be more proficient in a lift because of his attention to detail
watch this video also, it may help you understand this a little better
Happy training
[quote]Larry10 wrote:
[quote]LittleThuggie wrote:
Oh my God. This is still going on. At 16 and pretty relatively weak, JUST GO TRAIN. YOU WORK ON TECHNIQUE AS YOU TRAIN. Are you supposed to never use weight, just try to somehow perfect technique for 27 years? It’s a completely stupid concept.
-Drive with your legs.
-Arch your entire back.
-Squeeze your shoulders together and down really hard.
-Squeeze the fuck out of the bar.
-Touch your sternum/lower chest.
That is really all you need to worry about for a long while…Why try and analyze his technique like you would an elite lifter, or say “well, maybe his sticking point blah blah blah”? If you have a “sticking point” with 250, you are just a big sticking point lol. Would you worry about fine tuning an engine, or putting a supercharger on a stock Toyota Corolla with 35 RWHP? Fucking no. You’d beef it up, cover the basics, then fine tune it later. If he benches 250 and is only 16, JUST BENCHING EVERY GODDAMN WEEK WILL DO WONDERS. 250-300 in a year should be cake if he puts the effort. [/quote]
lmao, good rant[/quote]
I’m just glad I’m gettin’ recognized. lol
[quote]Larry10 wrote:
lol, hey man, I doubt you’ll want to back down, but I think our debate has proven that it’s good to:
1- get stronger - like you pointed out
2- always be working on technique no matter what level you’re at
3- use a program that has you doing the core lifts, and spending the majority of your time on them
4-get stronger
fair enough?
I think we all win[/quote]
#1 and #4 may need to be emphasized a bit more. Maybe add it in as #5 and #6, conservatively.
[quote]Biscuits wrote:
Bench press protocall ; 5 weeks with delaod. This is an example and the numbers can be adapted to any bench numbers. Meant to gain you 10 lbs on your bench every 5 weeks
Week 1 (example) 85 lbs for 9 sets of 3
Week 2 (example) 95 lbs for 7 sets of 3
Week 3 (example) 105 lbs for 5 sets of 3
Week 4 (example) 115 lbs for 3 sets of 3
Week 5 deload. Do 65% of your 1 rep max for 9 sets of 5
Every 10 to 15 weeks retest your 1 rep max, if the weights get to be tough to train with for week 4 ask me to reevaluate the number of sets for you. Remember to keep your back TIGHT (set your delts), ARCHED, heels down, wrists straight ect…
NEXT week 1 begin with 10 lbs more than you started on your previous week 1 (so you did 85 last week one so this week one you start with 95)
Assistance is:
3 sets of lats work, ie. Lat pulldown, pull-ups, chin ups ect? rep range 8 to 12 reps
3 sets of rowing, ie. Barbell rows, cable rows, dumbbell rows, cherry pickers ect? sets 8 to 12 reps
6 sets of tri work, ie. Dips, dumbbell toss, dumbbell kickbacks, JM press, close grip bench, cable extensions, skull crushers ect? sets of 8 to 12 reps
3 sets of front delt work \ pressing motion, ie. Incline dumbbell bench, front raise, flat bench, fly?s ect? 8 to 12 reps
You can basically adapt this to your overhead press, which is what i have done with some fairly great success
my bench sits at 385 pause press and push press sits at 300 x 4 as of wednesday last week, so it hasn’t stopped working in the last 2 years for me personally.
Always always remember that technique is everything, a lifter that may not be as strong may be more proficient in a lift because of his attention to detail
watch this video also, it may help you understand this a little better
Happy training[/quote]
all of my wat
[quote]animus wrote:
[quote]razo530 wrote:
here is a video of 235.[/quote]
-
Wrists are too far back, so the bar isn’t directly over your forearms / not a direct line of power / loss of mechanical efficiency
-
Get on your upper back
-
Arch tighter
-
Need more leg drive
-
Can’t tell exactly from that angle, but it doesn’t look like you go all the way down. Even if that was a touch-and-go, it’s too light of a touch
-
Doesn’t look like you’re “tearing the bar apart” or “bending it backwards” / tightness across the bar doesn’t seem to be there
It’s a good bench, but there’s a lot of technique work to be fixed. Once you dial your technique in, you’ll be hitting some pretty major PRs.[/quote]
Do this ^.
Wendler and Tate recently wrote some constructive articles on the bench, too.
I’m 6’2", 210ish. I recently hit 305. It’s not great but I have monkey arms, and didn’t think I’d get there. A lot of it had to do with form. Get uncomfortable while you bench.
[quote]Larry10 wrote:
powerlifting is strength/ SKILL
it’s a fucking skill man, training isn’t enough, you have to practice, over and over.
all your shit about hard work blah blah, it’s not a badge of honor, it’s a requirement, you have to bust nuts all the time… but everyone is doing that, and not everyone is blowing up.
[/quote]
x2
did you see how flawless Efferding’s squat was a little while ago? It’s no coincidence that a lot of these people lifting around world records have their shit together, strength and technique
[quote]VTTrainer wrote:
[quote]Larry10 wrote:
powerlifting is strength/ SKILL
it’s a fucking skill man, training isn’t enough, you have to practice, over and over.
all your shit about hard work blah blah, it’s not a badge of honor, it’s a requirement, you have to bust nuts all the time… but everyone is doing that, and not everyone is blowing up.
[/quote]
x2
did you see how flawless Efferding’s squat was a little while ago? It’s no coincidence that a lot of these people lifting around world records have their shit together, strength and technique [/quote]
Stan is just freaky, and I love that he squats wide as shit and actually takes them to depth, that’s rare, he’s a great lifter
It’s been a year! My stats on June, 2013 were age 17, bodyweight 243, 520 dead lift ,300 bench ,350 squat and 205 overhead press. I 've reached my goal(300 bench) but I gained 40 lbs when I did Em. So now it’s time to get lean
My last post
Once you fix your technique your bench should shoot up. I’m 16 as well and after learning the things lifted above my bench went from 235 to 255 at 170 pound bodyweight. Technique is number 1.
Start eating more, my bench is not much higher than yours, but I’m 17 years old and 6"0’ 228 lbs. Also start benching more frequently, I’ve been working up to a daily max 3x/week lately and it’s really helped bring my bench up past the 250 lbs. mark, just getting used to handling the weights, after some time maxing is much easier and doesn’t really feel like much. You should probably also focus on a better and tighter setup, and possibly a wider grip. Hope it helps, you’ll get there I’m sure.