Good job Matty!
You didn’t get 1300 BUT you realized some things about yourself that only happen at “go” time. That my friend is most important.
Dave PG and James - thanks fellas, bench still stings but I will figure it out.
Wiex - I have no idea either, and I took a look at the vids today and even on the 315 I did this bullshit. Thank so much for the kudos it means alot. There was no fucking way I was letting go of the bar on the 540, so angry and disappointed, I did try to channel it on the deads.
GV - Thanks man! The year is only half over dude, I will eclipse 1300 next meet! The wait for benching was excruciating.
Rick - Thanks brother. This meet was a learning experience and I did take pride in the fact that I salvaged the meet and refocused.
Vids below…Looking at the bench vids, It looks as if I lost my power because I was pushing the weight back towards hooks, almost throwing it back. Now I have heard that this is the way you should bench…but whenever I bench comfortably I bench straight up or even a little towards my feet, I know it may be “wrong” but I just never benched the other way. I would love to hear everyone’s critiques.
Once again thanks for the support guys it means alot.
WNPF NJ STATE BENCH 315 - YouTube
WNPF NJ STATE BENCH 330 FAIL 2) - YouTube
WNPF NJ STATE BENCH 330 FAIL - YouTube
ugh
Salavaged
No rest for the shittty…
Comp Bench x3 @8RPE no Fatigue Drop
135x15
185x10
225x10
275x3 (7 RPE)
315x3 (8 RPE)
Bench +Minis @9 RPE no Fatigue Drop
135x9
185x9
225x9 (9 RPE)
Pendlay Row x6 @8 RPE Repeat
135x15
185x10
225x6
235x6 (7 RPE)
235x6 (8 RPE)
Face Pulls, Band pushdowns, Tri Ladders and Curls
SS Cardio 15 min
That first bench looked great. Straight from the chest up and no backward movement, that is the way to bench. Benching toward the hooks wastes movement and employs shoulder, neck, and back involvement to the measure of lessening the power for the efficient powerlifting bench. To get the most out of the triceps and all associated major movers in the bench it’s straight up from the nips or around that area. Nice deads.
I peeped your videos-
good job sticking out that 3rd deadlift.
you did a good job of pushing your hips thru- nice work.
Nice work all around- glad to see you tearing shit up
[quote]gorillavanilla wrote:
That first bench looked great. Straight from the chest up and no backward movement, that is the way to bench. Benching toward the hooks wastes movement and employs shoulder, neck, and back involvement to the measure of lessening the power for the efficient powerlifting bench. To get the most out of the triceps and all associated major movers in the bench it’s straight up from the nips or around that area. Nice deads.[/quote]
X2.
Benching towards the hooks is for shirted benchers. Raw is straight up. My bench set up is almost the same as yours. I have my pinkies on the rings and lift my head each time and press from the same spot on the chest as you do. I wouldn’t change anything, just keep the cue press straight up in mind. The only other thing I saw on the misses were that you got a little quick on them which is a problem I think most of us have during a meet.
Strong deads. You weren’t in the best position to pull on the 540 and were still able to get it. I think you have a lot more in the tank there and wouldn’t be surprised if you get to 600 within a year.
[quote]gorillavanilla wrote:
That first bench looked great. Straight from the chest up and no backward movement, that is the way to bench. Benching toward the hooks wastes movement and employs shoulder, neck, and back involvement to the measure of lessening the power for the efficient powerlifting bench. To get the most out of the triceps and all associated major movers in the bench it’s straight up from the nips or around that area. Nice deads.[/quote]
Thanks GV, I still dont understand why I did this, I dont understand why I changed my bar path at the worst possible time.
[quote]kmcnyc wrote:
I peeped your videos-
good job sticking out that 3rd deadlift.
you did a good job of pushing your hips thru- nice work.
Nice work all around- glad to see you tearing shit up
[/quote]
Thanks man, eventually I will get more lower body in my deads and hopefully that will help me get to 600 and beyond
[quote]DBasler wrote:
[quote]gorillavanilla wrote:
That first bench looked great. Straight from the chest up and no backward movement, that is the way to bench. Benching toward the hooks wastes movement and employs shoulder, neck, and back involvement to the measure of lessening the power for the efficient powerlifting bench. To get the most out of the triceps and all associated major movers in the bench it’s straight up from the nips or around that area. Nice deads.[/quote]
X2.
Benching towards the hooks is for shirted benchers. Raw is straight up. My bench set up is almost the same as yours. I have my pinkies on the rings and lift my head each time and press from the same spot on the chest as you do. I wouldn’t change anything, just keep the cue press straight up in mind. The only other thing I saw on the misses were that you got a little quick on them which is a problem I think most of us have during a meet.
Strong deads. You weren’t in the best position to pull on the 540 and were still able to get it. I think you have a lot more in the tank there and wouldn’t be surprised if you get to 600 within a year. [/quote]
Thanks Dave, I will remember that cue, the odd thing is I never lifted my head, and all of a sudden I started…effing weird.
You lift your head cuz you were worried about touching the bar to your chest.
I would practice pausing on your chest more often with your eyes closed to help alleviate this .
Hope this helps
[quote]FISCHER613 wrote:
You lift your head cuz you were worried about touching the bar to your chest.
I would practice pausing on your chest more often with your eyes closed to help alleviate this .
Hope this helps[/quote]
Ill put it into effect on my next comp pause bench day, thanks man
Back on that horse…
Squat x3 @8 RPE No Drop Sets
Worked up to 355x3 - Tweaking my form a bit here, I am going a little wider and a my grip wider as well, as my elbows are feeling a little beat up.
OH Press x6@8 RPE Repeat
Worked up to 205x3x6
3 Board CGBP x6@8 RPE Repeat
Worked up to 275x3x6
Lever Rows (formerly CS Rows, want to be cool and call it by the right name)
1pltx20 2pltx10 3pltx10 4pltx10 5pltx4
Chins - 10,10,10 +25x8 +45x4 +75x2 10, 8 (wide grip) (60)
Weighted Pushups - 0x20 45x20 90x15,15
Snatch Grip High Pulls - 135x5 185x5 225x3 - Going to try to hit these twice a week, CT’s article intrigued me.
That’s a lot of work coming straight out of the meet brother.
Found some info about Mike’s definition of the RPE scale, gave me a much better grasp of your programing.
With the RTS training I like going with the High Stress Low Intensity / Low Stress High Intensity type sessions.
Since my job is very busy in December, my next meet will most likely be pushed up to September…good I can erase the shit bench session from memory
I just watched that 540 DL… I swear you can feel the weight hit all the way over here in SoCal.
Maybe it’s good to have a meet just a few months out, since it allows you to keep the momentum going? You’re a beast dude and I have no doubt that you will wreck the bench in September. Out of curiosity, how frequently do you practice paused BP?
LOL…thanks Wiex. Hopefully the momentum and the mistakes I made fresh in my head will allow me to make sure they dont happen again. Paused bench is done 1 to 2 times a week generally, sometimes a comp pause and sometimes a 2 ct pause.
Solid session today…
DL x3 @8.5 RPE No Drop Sets
Worked up to 475x3 @8.5 - Really concentrated on pushing my hips through the DL. Its imperative that I get more of my lower body into my dead, to get it going past the 540 mark.
Feet up Bench x4 @8.5 RPE No Drop Sets
Worked up to 295x4 @8.5
2 Ct Pause Squat x6 @8 Repeat
275x3x6 @8 RPE
Chins - 8, +25x8, +45x5, 5 (26)
Face Pull - 95x20 120x2x20
Band Pushdowns - 4x15-20
Standing Tri extensions (ezbar) - 90x2x20
Meadows 6way - 15x3x12 (SS with Band Front Raise)