This is probably the best bench press Ive done as far as ass down, but it is still lifting a bit. What sucks is that it is distracting to lift heavy because Im not focused on the weight, instead the form. I think I will really need to hammer light weights to get form down.
I also think getting a lift off would help. Got 5 months to get this shit down.
ME Bench
45 x 2 x 3
95 x 2 x 3
135 x 3
185 x 3
225 x 3
275 x 2
315 x 1
340 x 1
375 x 1
CGBP
225 x 1
275 x 1
305 x 1
Inclines
205 x 2
225 x 2
255 x 2
OHP
45 x 2 x 3
135 x 2 x 3
160 x 1
185 x 3 x 1
DB Flat Skulls
20s x 8
40s x 8
60s x 8
Dips - Medium Long Band Double Wrapped
3 x 8[/quote]
Lifting looks pretty solid, but you have to keep that ass down. You might want to get some good training partners to help with that.
I’m not an expert by any means, but from lifting with carlos, I took away a few things that helped my setup a lot.
You start your setup the same way I do (the bridge). I think this is good. However, you seem to haphazardly put your feet down and lose a lot of tightness. What I find helps me is put your feet down one by one. Put one foot down, and REALLY push through the floor to maintain a ton of pressure on your traps. Then do the same with your other foot (ass should still be in the air at this point and you should be pushing yourself forcefully down into the bench.
Now the fun part: I’m guessing first of all, you’ll want to rotate your feet out a bit from what is naturally comfortable. You’ll find a spot where you generate the most force. Will take some practice. Anyways, when you have your foot position, great pressure into traps, scap back, etc etc, lower your ass not by relaxing your arch, but instead by forcing your KNEES OUT (this shit is really fucking painful since 99.10000% of people have tight glutes) and pinch your glutes. This will bring your ass down to the bench, holding everything else where it is. If you do it right, you will feel REALLY uncomfortable, and be locked into the bench.
Very helpful Bug. I can already envision what you are talking about with foot placement. After some further research watching power lifting videos, it is quite clear how rotated most of these guys feet are. Will work on this next time.
Love constructive criticism…I need it. Going to break these bad habits and once and for all.
Pissed off tonight for not apparent reason. Well I guess I have a lot on my plate and not much time to get certain tasks done. So I am stressed. On top of that my heavy bag has a pile of shit on it in the garage so after doing a round and realizing I have 0 room, I got frustrated and called it quits. I am going to clear the spot tomorrow and get some work in but I am not even looking forward to that because I am going to be going back to school on Sunday. Annoying.
[quote]bugeishaAD wrote:
I’m not an expert by any means, but from lifting with carlos, I took away a few things that helped my setup a lot.
You start your setup the same way I do (the bridge). I think this is good. However, you seem to haphazardly put your feet down and lose a lot of tightness. What I find helps me is put your feet down one by one. Put one foot down, and REALLY push through the floor to maintain a ton of pressure on your traps. Then do the same with your other foot (ass should still be in the air at this point and you should be pushing yourself forcefully down into the bench.
Now the fun part: I’m guessing first of all, you’ll want to rotate your feet out a bit from what is naturally comfortable. You’ll find a spot where you generate the most force. Will take some practice. Anyways, when you have your foot position, great pressure into traps, scap back, etc etc, lower your ass not by relaxing your arch, but instead by forcing your KNEES OUT (this shit is really fucking painful since 99.10000% of people have tight glutes) and pinch your glutes. This will bring your ass down to the bench, holding everything else where it is. If you do it right, you will feel REALLY uncomfortable, and be locked into the bench.
But you r strong so idk. Good luck brobro.[/quote]
^ plz provide such detailed breakdowns when I get a good video of my lifts, kthx?
I think I know what you mean though, I definitely get the tight glute pain in certain setups.
[quote]bugeishaAD wrote:
I’m not an expert by any means, but from lifting with carlos, I took away a few things that helped my setup a lot.
You start your setup the same way I do (the bridge). I think this is good. However, you seem to haphazardly put your feet down and lose a lot of tightness. What I find helps me is put your feet down one by one. Put one foot down, and REALLY push through the floor to maintain a ton of pressure on your traps. Then do the same with your other foot (ass should still be in the air at this point and you should be pushing yourself forcefully down into the bench.
Now the fun part: I’m guessing first of all, you’ll want to rotate your feet out a bit from what is naturally comfortable. You’ll find a spot where you generate the most force. Will take some practice. Anyways, when you have your foot position, great pressure into traps, scap back, etc etc, lower your ass not by relaxing your arch, but instead by forcing your KNEES OUT (this shit is really fucking painful since 99.10000% of people have tight glutes) and pinch your glutes. This will bring your ass down to the bench, holding everything else where it is. If you do it right, you will feel REALLY uncomfortable, and be locked into the bench.
But you r strong so idk. Good luck brobro.[/quote]
^ plz provide such detailed breakdowns when I get a good video of my lifts, kthx?
I think I know what you mean though, I definitely get the tight glute pain in certain setups.[/quote]
Bug is great!
I can’t wait to get a new vid up next week. Just fucked around with the bar finding food placement, and when I rotated my feet out wide and pinched my glutes it was near impossible to lift my ass all while maintaining a tight arch.
[quote]austin_bicep wrote:
I can’t wait to get a new vid up next week. Just fucked around with the bar finding food placement, and when I rotated my feet out wide and pinched my glutes it was near impossible to lift my ass all while maintaining a tight arch.
[/quote]
It’s weird as shit, I had a stupidly high arch initially from bridging, then I bring my feet down one by one and somehow, defying all logical physics, my ass eventually reaches the bench. Cool stuff.
[quote]bugeishaAD wrote:
I’m not an expert by any means, but from lifting with carlos, I took away a few things that helped my setup a lot.
You start your setup the same way I do (the bridge). I think this is good. However, you seem to haphazardly put your feet down and lose a lot of tightness. What I find helps me is put your feet down one by one. Put one foot down, and REALLY push through the floor to maintain a ton of pressure on your traps. Then do the same with your other foot (ass should still be in the air at this point and you should be pushing yourself forcefully down into the bench.
Now the fun part: I’m guessing first of all, you’ll want to rotate your feet out a bit from what is naturally comfortable. You’ll find a spot where you generate the most force. Will take some practice. Anyways, when you have your foot position, great pressure into traps, scap back, etc etc, lower your ass not by relaxing your arch, but instead by forcing your KNEES OUT (this shit is really fucking painful since 99.10000% of people have tight glutes) and pinch your glutes. This will bring your ass down to the bench, holding everything else where it is. If you do it right, you will feel REALLY uncomfortable, and be locked into the bench.
But you r strong so idk. Good luck brobro.[/quote]
Alright squats. The one movement that needs the most work.
I will be using something new called the “Thompson method” for all of my max effort lifting days up until the contest. I think the weight will be quickly piling onto my squat.
Did not realize until this week how much you need to use your glutes to pull and squat heavy.
Squats
135 x 2 x 2
185 x 2 x 2
225 x 2 x 2
275 x 2
295 x 2
315 x 2
336 x 2
356 x 2
366 x 1
386 x 1
Olympic Front Squats
185 x 2
215 x 2
245 x 2
Speed Deads
135 x 3
225 x 3
315 x 2 x 2
336 x 2 x 2
346 x 2 x 2
Way to go really sinking those squats. I’m definitely excited as to how far you can take your deadlift and squat running up to the meet, its already looking like you could give a pretty respectable showing on any given day. If you maintain/increase your crazy bench too, even better!
[quote]jake_j_m wrote:
Way to go really sinking those squats. I’m definitely excited as to how far you can take your deadlift and squat running up to the meet, its already looking like you could give a pretty respectable showing on any given day. If you maintain/increase your crazy bench too, even better![/quote]
Thanks dude. I try to sink all my squats. I should have quite a few more pounds in the tank without all the work sets. I’m excited to max out in a couple months.
All lifts should be improving. I think the bench will start going up nicely once I bring my delts up and get a hang of proper bench setup.
My poundages definitely take a hit on military now I always do them as in the video… though I could never move much weight… but its the correct way to go full ROM military press for sure.
I’ll be checking in for your exercise selections… you have the two things I need most in abundence: arms and bench press.
That’s a good video. I had the same issues I think… “Head through the window” pretty much changed everything for me immediately as far as form goes the first time I heard it!