Bench work from today
My bench is feeling stronger than ever with this new setup. No ass movement, and am working on longer pauses. Looks like the only thing I gotta do is work on more consistent feet placement as my left gets tucked a bit farther sometimes. Other than that prep is going well!
https://www.youtube.com/watch?v=JaqqCTXjWI0&feature=youtu.be
One hell of a bench workout today!!
https://www.youtube.com/watch?v=iVSaQR_293U&feature=youtu.be
If I could make a suggestion on your bench press - to keep your butt from coming up, try not to have your feet behind your knees. See if that still gives you good stability and keeps your butt down.
I’d also suggest using a slingshot instead of board pressing. Especially when the weight gets heavier, it’ll still allow for full range of motion and still hit the triceps harder than without it.
I don’t know if you’ve seen the earlier benching but it was way worse with my feet untucked. Now it is better tenfold, just have to work on confidence under the heavier weights and I think I’ll be alright.
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Didn’t record Saturday’s full leg workout but I did record my 370x10, new personal 10rm. A few are a little high for competition but it was a hell of a set. Followed that up with 10x3 at 360 then 3x8 with 315 on conventional (dl variation)
Bench is much improved. Keep up the good work!
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Alright sorry for going MIA for a week but I have all the footage don’t worry. I didnt bother messing with the clips from the end of week 2 as it was only two days worth but I am putting together my full week three. Been very busy and it seems like making a long video at the end of the week will be more efficient than making one video for each day.
Bench went to shit this week, everything else felt strong. Got to learn to sit back more on the deadlift but other than that still going well.
Here are my thoughts:
Ass lift on a lot of those bench reps will get called. You gotta play with it and find a setup where your legs/ass are locked in tighter. Can you put legs out wider or tuck further back or hug the bench with your knees?
Most of the squats look good. Some are too close for comfort depth-wise, IMO.
Deadlift: don’t overexaggerate the back hyperextension so much that your knees soften at the lockout.
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Yeah bench went back to trash. I am going to try going back to converses tomorrow now that I’ve learned how to get a good arch and hopefully the de-elevated heels will give me less room to move. Other than that i’m going to try a few different things to eliminate it. And yeah I have a lot of work to do on cues for the deadlift, but I feel a lot stronger conventional so I’m going to see where it goes
Thanks for the critiques!
OK so I think I have finally found a good setup for me. I tried the knee hugging set up and it felt a million times stronger. My butt still came up a few times on my 3 sets of 3 with 330 pounds but it is much less pronounced and I believe it is something I can control now with more practice.
Highlights before full video tomorrow after deadlifts.
325 for a 5rm (Butt is coming up but is getting smaller and smaller with new setup)
https://www.instagram.com/p/BHVklUwgcmI/?taken-by=thareal56
445 for a 25lb triple pr. Squats are feeling extremely strong atm.
https://www.instagram.com/p/BHYPr5Jg1XD/?taken-by=thareal56
Here we go boys. 3 weeks out. Bench is getting better but still feels like shit, and my deadlift day got screwed up because i didn’t read my program properly, but feeling confident nonetheless.
https://www.youtube.com/watch?v=XI8V8_0IbXQ&feature=youtu.be
Something that worked for me with keeping the butt on the bench was actually a looser tuck and wearing flat shoes, I found my butt raised by trying to use too much leg drive, and a tighter tuck cause really bad lat/erector cramps for me at meets.
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I am definitely trying everything, I will find what suits me best sooner or later
BOYSSSSSS. Hit a 20 lb pr today with 475lbs, so stoked!!!
15lb paused bench pr at 365lbs!
i wouldn’t count that as a PR, your butt came off again
btw for the opener at the meet, use like 90% for the opener or even less, so that you ensure staying in the competition. When you get fired up you seem to forget your mental cues
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