Here are a couple of the good sets for reference:
4th set:
13th set:
I videoed every single set, but I rage deleted all the ones where my ass came off the bench. Probably not the smartest thing to do, but I was pretty angry.
I have the ass issue too. Just compete in what makes you happy man. If powerlifting wasn’t fun for me, there would be no way I’d put fuckin 400 lbs on my back. Strongman looks more fun anyway
I feel like the only way your ass could be coming off the bench is if you’re not placing your feet in the same position every time. those videos your knees are lower than your hips, there’s no way they are popping off the bench. Maybe some sets you are setting your feet out as far or wide?
[quote]Spidey22 wrote:
I feel like the only way your ass could be coming off the bench is if you’re not placing your feet in the same position every time. those videos your knees are lower than your hips, there’s no way they are popping off the bench. Maybe some sets you are setting your feet out as far or wide?[/quote]
See that’s the thing, my knees were lower than my hips in all the videos. They say if your knees are lower than your hips your butt cannot come off, but that is not proven true for me. It seems to be a game of tiny degrees. The amount of leg drive I give, the slightest change in the angle of my arch, letting the bar settle a fraction too far, all make some slight impact which is the difference between reds and whites.
I just wish I could find a setup where it was clear. Where I would stay down every time. As it is now it’s more or less up to chance. I have one more week of training to see if I can perfect something.
The power of the hip thrust!
Csulli,drive your heels away from you not straight down, think more like your on your back on a sled in the snow and your driving yourself backwords instead of doing a barbell hip thrust. Combined with your knees below your hips should help you drive back more instead of up. More force horizontally away from you instead of downward, causing you to move vertically. Try that and see if your butt stays down better.
Also start with leg drive and maintain, don’t loosen up. Much easier to maintain position if your already there then to start loose and try to get get there while pressing. You seemed to do a good job in these two videos, but start by getting your legs tight and use leg drive to push yourself into the arch and onto that shelf on your traps. If you push yourself into position and you’re tight, your glutes should already be tight along with your legs and shouldn’t move much from there due to already being engaged and pushing you back onto your shelf on your traps. /novel
Just stopping by and saw your vids. My two cents for the long term – I think you need to unlearn the concept of “leg drive” entirely. A tight static setup will go a lot further than using leg drive (perhaps unless your name is Brian Siders or Dan Green); the two concepts are very different IMO.
It looks like you are only truly getting tight when you move the bar off your chest otherwise it would be impossible to have such a deviation in body position (butt coming up) throughout the movement. It also looks like you loosen up again on the way up - look at the elbows tracking all over the place. Rather than expending all your effort in a burst of “hip drive” off the bottom, slow it down a bit and try to maintain the tension throughout the entire movement. Until you figure that out, I would try to forget about bar speed and using momentum/leg drive.
Disclaimer: you probably still bench more than I do touch and go so feel free to ignore. You just need to apply your ABC method throught the whole movement, LOL.
I agree, you should quit.
ps: Your head comes up as well - 3 red lights.
Heracles_rocks
BCpowder
Solid advice from both, I like to be driving with my feet and legs right from lift off ( hand off), and also as someone said, I like to feel like I’m pushing myself up the bench, not into it, so if I didn’t have weight on the bar I would end up sliding up the bench. As for the head and the feet, different Fed’s have different rule’s on that shit, some want your head and feet flat on the floor, and some don’t give a shit.
have you tried bemnching with your feet extended out front of your knees, instead of under them. Dave Tate switched to this, at some point, and I read an article about it somewhere. I believe time and strength fix all problems, so stick with it.
As for the dick above, everybody’s a tough guy on the internet, why don’t ya do us all a favour, and pick up a 6ft chunk of rope today, and put it to good use.
Goodluck Csulli !
[quote]AnytimeJake wrote:
As for the dick above, everybody’s a tough guy on the internet, why don’t ya do us all a favour, and pick up a 6ft chunk of rope today, and put it to good use.[/quote]
x2 to the above. also agreed with you should just quit. It’ll be nice to watch you stall on overheads with strongman : )
If I squeeze my butt while I’m setting up, it’ll stay down. You’re going from a butt pretty uncontracted to a butt fully contracted position which will move your body through space a few inches… I think Chia’s advice is spot on
Well I was thinking more on this, and back in 06-07 after my leg injury, I spent a couple years chasing a double BW bench, got pretty close, but the point is, I spent a couple years devoted to the bench, but I’d never heard of leg drive, nobody mentioned it to me, I had no clue. I just knew to have my feet wide, and firmly planted on the ground, and I managed to get my bench to 425 with this method. I think somtimes we over complicate things, and get information over load.
Forget leg drive for awhile, your a strong guy, just focus on getting your feet planted, for a firm base, and bench ( don’t think about leg drive) Look at vids of Kaz, benching 600 with no clue what leg drive is. I just finished watching RUM 7 where the big russian squated 1014 can’t remember his name, but when he benched 550, he didn’t have any leg drive, no arch, he was just strong. Don’t stress about it, don’t over think it, just get stronger Bro, thats what your all about anyway. You don’t listen to anyone else when it comes to training, but then your stressing all about this leg drive thing, it’s only been a thing for the last 5yrs or so, people were benching big weights before then.
Stop over thinking, just use your strength. later
[quote]infinite_shore wrote:
I agree, you should quit.
ps: Your head comes up as well - 3 red lights.[/quote]
Lol, we went over this last time dude. Hawk-eyed Joe Ladnier doesn’t redlight you if your head comes up, only your ass.
I’ll try sans leg drive Monday after squats and again on Friday.
It just annoys me that other people don’t seem to have any problem with it. Ben Rice, Jeremy Hoornstra, Brian Siders, Dan Green, and Mark Bell all use that technique to varying degrees. For some reason they don’t seem to have any issue with booty poppin. Maybe they all just have way more junk in the trunk. I’ve got a pretty small ass. Need more ass. Also more aas.
Anyway like I said, we’ll go with the Rick Weil method and see if I can pull that off with any decent amount of weight.
If it makes you feel better Ben Rice actually had an issue with that for awhile. Some videos he addresses it but never really says how he managed to fix it.
Mabey they won’t notice, when you put your belt on, if you just put it around the bench as well as your waist,
I went back through my own log, to find my last bench vid ( page 20) bsicaly we set-up the exact same, and were pushing pretty much the exact same weight right now, but my ass, and back are flat to the bench as could be ( I lift my ass to unrack)I don’t know, your getting information overload right now, but I thought watching my vid might give you some idea’s. later
I gotta catch up on reading haha.
I bench with my feet under me, AKA the BIG ARCH style that people hate. My butt never leaves the bench. It simply wont. It kind of locks you in.
As for the one comment about pushing out when you are a feet out bencher…that is what I have always heard as well. Might be easier said than done though. I have never benched with my feet out like this though, so I can’t speak to it.
Correct me if I’m wrong, but it looks like your ass isn’t contracted throughout. From the moment you get your traps set on the bench, you should squeeze your ass as tight as possible and keep it that way until you rack the bar. This serves two purposes: your arch will get slightly higher and tighter because your ass will creep up towards your traps; your hip flexors will release, allowing you to get your feet further back or out to your sides. Both of those things will increase full body tension, which it looks like you only momentarily achieve when you begin your press.
Everyone lying to you brotha, your just so damn top heavy your ass tilts up wards with force output on horizontal pressing, solution squat more! All jokes aside don’t stress about it, you’ll figure it out chia and jake have great points.
2/24/2014
Squat:
45 5x
135 5x
185 5x
225 5x
275 3x
315 3x
365 1x
add wraps
405 2x Crazy easy. That was the fastest 405 has ever moved for me. Honestly felt like I could have done 6 or something lol. That was really good for my confidence and state of mind.
Paused Bench:
45 10x
95 10x
135 5x
185 5x
225 5x
275 3x
315 1x good
315 1x good
315 1x good
Close Grip Bench w/ Very Long Pause:
225 5x
225 5x
Okay here’s my third and best set:
Best as in form, not best as in fastest. The weight moved a little slowly, but I felt like my form was a lot better. You can still see I am doing the same shit, but it’s to a lesser degree now, and it seems like a more surefire way of keeping my butt down during the lift.