Matty your right I had a jr. Senoir moment
pronated rowing or pullups kill me, underhand is good
get with PeteS or Meat - and watch some of their vids,
Meat has a knack for explaining technique in good chunks.
the Tate Bench video is excellent
[quote]atypical1 wrote:
Bench used to really bother my shoulder too. I did a couple of things to correct it and I’m not sure what had the most impact. One was to do floor presses for a bit and do heavy weighted dips. The second was to really work on my leg drive to keep my upper back tight against the bench. The arch doesn’t mean jack if you’re not also pushing with your legs (at least for me). What I see is that you’re getting into position then not staying tight and I bet you’re not using any leg drive. The leg drive will force your back into the bench which will give you a much more stable platform which protects your shoulder more. I also bench in the power rack and set the pins so that I only have to slide the bar out which keeps me tighter too. But my bench sucks so take all of that advice with a grain of salt. But it’s a LOT better from when I started out.
Watch the “dave tate bench press” series that’s on here for a great lesson on how to bench properly. I think a lot of it has a geared lifter bent to it but the fundamentals are the same.
james [/quote]
x2
When I setup, I actually get up on my feet and shoulder blades/traps…nothing else touching. I pull my shoulder blades back hard…almost walking them in. (actually, I do rock side to side, walking the blades in as tight as possible) Push against the bar to keep everything seated and under tension, then set my ass down, while pushing into the arch, with my legs, the whole time. Keep that pressure, with the legs, into the arch, from pre-liftoff throughout the lift. And keep the blades retracted. No need to overextend at the top and free up our shoulder blades. In my case, this makes the flat bench almost a slight decline bench.
And my back is as sore, or sorer, after a bench session, than after all my other workouts. Just from keeping everything tight and the bend/arch I get from the leg drive.
But that is me…
Thats a lot of reps at 225, what’s the weight looking like these days?
[quote]JoeGood wrote:
Thats a lot of reps at 225, what’s the weight looking like these days?[/quote]
He is working on his combine numbers. 
Matty trying for the Jets.
KMC…Yeah man, the underhand grip certainly the lesser of two evils, but when that bicep acts up espescially the right it still effing hurts.
Dday - The path right now is the most odd for me, I believe I was going nipple level, but gradually will try lower and lower to below the nip.
James - Unfortunately I have a partially torn labrum and some clavicle issues that I relate to doing heavy weighted dips, I loved doing and them and probably over did them, for me another bang for your buck movement. your right I am not using my legs, I am trying to get them wider so I have more of a base. I do think my back was tighter on other sets, this was my last set and getting a little tired. Tates 6 week bench cure is awesome…but as they say I am living proof that is hard to teach an old dog new tricks.
Strick - I actually am almost shrugging my shoulders while I am benching as I heard that is a good way to keep the back tight. The rocking side to side is an excellent idea. The arch is another thing I def need to work on.
Joe - When Im doing my usual BB style bench and the shoulder is feeling healthy I used to be able to get 3plates up 5 times, my max for 225 is 28 times. my weight is at 245. I was actually a better bencher (weight wise) when I was lighter at around 220 in my 20s, but thats also because shoulder health played a role.
I appreciate you guys taking the time out to help me, its helping me and going to help me immeasurably!
[quote]DJHT wrote:
[quote]JoeGood wrote:
Thats a lot of reps at 225, what’s the weight looking like these days?[/quote]
He is working on his combine numbers. Matty trying for the Jets. [/quote]
Its funny that you say that, I am hoping they need a backup fullback! my old position!
[quote]MattyXL wrote:
[quote]DJHT wrote:
[quote]JoeGood wrote:
Thats a lot of reps at 225, what’s the weight looking like these days?[/quote]
He is working on his combine numbers. Matty trying for the Jets. [/quote]
Its funny that you say that, I am hoping they need a backup fullback! my old position![/quote]
hahahaha could you beat out the Terminator? I would give my left nut and both ears to suit up and play in one fucking game.
Hey Matty,
I’ll throw my 2cent in FWIW
Maybe get a lift off? Not that weight is heavy, but when you really get locked in with your back it is hard to keep that and lift the bar out of the rack?
Looks like grip could be just a hair wider but maybe vid angle?
I think leg spacing may be fine but really focus on flexing your hams/glutes and keeping them flexed and drive heels into floor as bar is about to leave the chest. Just keep butt lightly on the bench.
I can’t handle this, Matt. I only stop by a couple times a week, and there’s a thousand posts to read! Sucks to be so popular, I guess!
[quote]MattyXL wrote:
Thanks Brett and Bulldog, I do try to do stuff outside of the gym to remain active especially since my job is so sedentary, whether its taking the dogs on long walks, playing softball on Sunday, basketball and handball during the week it keeps young and feeling better. The aspect of “cardio” just bores the shit outta me.[/quote]
DUDE!
I lost 37 lb of fat in 12 weeks and I did around 30 minutes a week on the hamster wheel. Check post two on my thread for the pic.
Cardio is the “big lie” of fat loss. It’s all the carbs.
And speak to me of your bicep tendinitis. I’m sufferig with what I think is the same thing and wondering what a guy can do for rehab. I can flex my arm hard with no pain as long as the wrist is pronated. As soon as I supinate, the pain gets pretty sharp. Any advice?
I’m five shades of jealous at 225x28.
And I’d just like to say… it’s so cute listening to you Americans talk about football.
[quote]LittleStrick wrote:
[quote]atypical1 wrote:
Bench used to really bother my shoulder too. I did a couple of things to correct it and I’m not sure what had the most impact. One was to do floor presses for a bit and do heavy weighted dips. The second was to really work on my leg drive to keep my upper back tight against the bench. The arch doesn’t mean jack if you’re not also pushing with your legs (at least for me). What I see is that you’re getting into position then not staying tight and I bet you’re not using any leg drive. The leg drive will force your back into the bench which will give you a much more stable platform which protects your shoulder more. I also bench in the power rack and set the pins so that I only have to slide the bar out which keeps me tighter too. But my bench sucks so take all of that advice with a grain of salt. But it’s a LOT better from when I started out.
Strick, that was f##king brilliant. I learned a bunch fo take-aways. I’ve been struggling with leg drive for a while now, and this kinda just crystalized it for me.
Watch the “dave tate bench press” series that’s on here for a great lesson on how to bench properly. I think a lot of it has a geared lifter bent to it but the fundamentals are the same.
james [/quote]
x2
When I setup, I actually get up on my feet and shoulder blades/traps…nothing else touching. I pull my shoulder blades back hard…almost walking them in. (actually, I do rock side to side, walking the blades in as tight as possible) Push against the bar to keep everything seated and under tension, then set my ass down, while pushing into the arch, with my legs, the whole time. Keep that pressure, with the legs, into the arch, from pre-liftoff throughout the lift. And keep the blades retracted. No need to overextend at the top and free up our shoulder blades. In my case, this makes the flat bench almost a slight decline bench.
And my back is as sore, or sorer, after a bench session, than after all my other workouts. Just from keeping everything tight and the bend/arch I get from the leg drive.
But that is me…[/quote]
[quote]Canada_K wrote:
I can’t handle this, Matt. I only stop by a couple times a week, and there’s a thousand posts to read! Sucks to be so popular, I guess!
[quote]MattyXL wrote:
Thanks Brett and Bulldog, I do try to do stuff outside of the gym to remain active especially since my job is so sedentary, whether its taking the dogs on long walks, playing softball on Sunday, basketball and handball during the week it keeps young and feeling better. The aspect of “cardio” just bores the shit outta me.[/quote]
DUDE!
I lost 37 lb of fat in 12 weeks and I did around 30 minutes a week on the hamster wheel. Check post two on my thread for the pic.
Cardio is the “big lie” of fat loss. It’s all the carbs.
And speak to me of your bicep tendinitis. I’m sufferig with what I think is the same thing and wondering what a guy can do for rehab. I can flex my arm hard with no pain as long as the wrist is pronated. As soon as I supinate, the pain gets pretty sharp. Any advice?
I’m five shades of jealous at 225x28.
And I’d just like to say… it’s so cute listening to you Americans talk about football.
[/quote]
Hold your horses there brother, as a Texan we take our Football seriously.
[quote]Canada_K wrote:
And speak to me of your bicep tendinitis. I’m sufferig with what I think is the same thing and wondering what a guy can do for rehab. I can flex my arm hard with no pain as long as the wrist is pronated. As soon as I supinate, the pain gets pretty sharp. Any advice?
[/quote]
I had it a few years ago for almost a full year, ungodly painful. A few things that helped were, fish oil-lots of it, a good elbow sleeve, Biofreeze ointment(sp) and most importantly rubbing the crap out the tendons. I’m not talking about a nice massage here either, digging in with my thumb and grinding that mofo, it hurts bad but the combination of these things got me over the hump. Anytime I feel it start coming up I throw on the sleeve and hope it goes away.
[quote]Germanone wrote:
Hey Matty,
I’ll throw my 2cent in FWIW
Maybe get a lift off? Not that weight is heavy, but when you really get locked in with your back it is hard to keep that and lift the bar out of the rack?
Looks like grip could be just a hair wider but maybe vid angle?
I think leg spacing may be fine but really focus on flexing your hams/glutes and keeping them flexed and drive heels into floor as bar is about to leave the chest. Just keep butt lightly on the bench.[/quote]
Hey German! thanks for stopping by, I definitely apprecaiate your advice, your a strong dude. Getting a lift off is an excellent idea, cuz the J hooks at my gym are made so you cant really slide the bar out you have to lift and then move down, unfortunately I dont have access to those snazzy EFS benches lol. I was keeping my grip a little bit narrower as I thought this would be easier on the shoulders. Activating my lowerbody is gonna be an issue that I am going to have to work at, I have to look at the flat bench as a full body lift rather than a chest/tri lift.
Thanks again.
Sure no problem. Lol the bench really has become a full body lift.
I was doing the same thing on my grip but once i got my arch settled in and found a good spot for bar placement it seemed like i could move back out just a bit. Usually put my little finger on the ring or on the edge of the ring. Good luck with it.
[quote]Canada_K wrote:
I can’t handle this, Matt. I only stop by a couple times a week, and there’s a thousand posts to read! Sucks to be so popular, I guess!
[quote]MattyXL wrote:
Thanks Brett and Bulldog, I do try to do stuff outside of the gym to remain active especially since my job is so sedentary, whether its taking the dogs on long walks, playing softball on Sunday, basketball and handball during the week it keeps young and feeling better. The aspect of “cardio” just bores the shit outta me.[/quote]
DUDE!
I lost 37 lb of fat in 12 weeks and I did around 30 minutes a week on the hamster wheel. Check post two on my thread for the pic.
Cardio is the “big lie” of fat loss. It’s all the carbs.
And speak to me of your bicep tendinitis. I’m sufferig with what I think is the same thing and wondering what a guy can do for rehab. I can flex my arm hard with no pain as long as the wrist is pronated. As soon as I supinate, the pain gets pretty sharp. Any advice?
I’m five shades of jealous at 225x28.
And I’d just like to say… it’s so cute listening to you Americans talk about football.
[/quote]
LOL Kent bro your an effin riot ayyy. Holy shit it looks like 2 different people in those pics, thats an awesome transformation! what was your waist size 22?!
What I learned with my tendonitis is that it was both inflamation and a SLAP Lesion, (a tear of the superior labrum of the shoulder) and since my bicep tendon pain was around the large head of the bicep which wraps around the shoulder area, I was getting pain in both spots.
Basically a shit ton of pull aparts before each session, taking a tennis ball placing it on ant delt and leaning against a wall with it, rotating the shoulder as well as the ball at the same time hurt like hell and I looked like an asshat doing it but it helped. Also using the cables for side rotations, slowly and often helped in both areas. Doorway stretching and ICE everyday. The shoulder is a continual issue, but the bicep issues have really subsided greatly.
I have a vid of 225x17, a couple of pages back, I can probably still get 20 up.
[quote]DJHT wrote:
[quote]MattyXL wrote:
[quote]DJHT wrote:
[quote]JoeGood wrote:
Thats a lot of reps at 225, what’s the weight looking like these days?[/quote]
He is working on his combine numbers. Matty trying for the Jets. [/quote]
Its funny that you say that, I am hoping they need a backup fullback! my old position![/quote]
hahahaha could you beat out the Terminator? I would give my left nut and both ears to suit up and play in one fucking game. [/quote]
LOL Tony Richardson wont be retained…ITS MY TIME!
[quote]dday wrote:
[quote]Canada_K wrote:
And speak to me of your bicep tendinitis. I’m sufferig with what I think is the same thing and wondering what a guy can do for rehab. I can flex my arm hard with no pain as long as the wrist is pronated. As soon as I supinate, the pain gets pretty sharp. Any advice?
[/quote]
I had it a few years ago for almost a full year, ungodly painful. A few things that helped were, fish oil-lots of it, a good elbow sleeve, Biofreeze ointment(sp) and most importantly rubbing the crap out the tendons. I’m not talking about a nice massage here either, digging in with my thumb and grinding that mofo, it hurts bad but the combination of these things got me over the hump. Anytime I feel it start coming up I throw on the sleeve and hope it goes away.[/quote]
Ahh yes BIOFREEZE is awesome, and fish oil is one supplement that I actually take consistently. Thats the thing theres really not much you could do about it but stretch, deeeeeep deeeep tissue massage, and recognizing when and what is giving you issues.
[quote]MattyXL wrote:
[quote]dday wrote:
[quote]Canada_K wrote:
And speak to me of your bicep tendinitis. I’m sufferig with what I think is the same thing and wondering what a guy can do for rehab. I can flex my arm hard with no pain as long as the wrist is pronated. As soon as I supinate, the pain gets pretty sharp. Any advice?
[/quote]
I had it a few years ago for almost a full year, ungodly painful. A few things that helped were, fish oil-lots of it, a good elbow sleeve, Biofreeze ointment(sp) and most importantly rubbing the crap out the tendons. I’m not talking about a nice massage here either, digging in with my thumb and grinding that mofo, it hurts bad but the combination of these things got me over the hump. Anytime I feel it start coming up I throw on the sleeve and hope it goes away.[/quote]
Ahh yes BIOFREEZE is awesome, and fish oil is one supplement that I actually take consistently. Thats the thing theres really not much you could do about it but stretch, deeeeeep deeeep tissue massage, and recognizing when and what is giving you issues.
[/quote]
I have gallons of BIOFREEZE here in my office, I use it alot on work related injuries. I actually have the roll on that I order an extra one every month to uh…take to the home site.
Matty wassup?
You got work to do, can’t slack off the day before FAF.
Nikki every FAF is circled on my calendar!