Not sure if anyone smarter than me mentioned this already, but keeping your wrists from ‘breaking’ is a big help in upping your bench. i used to let my wrists break and none of the ‘tricks’ people mentioned such as squeezing the shit out of the bar and trying to bend the bar and etc ever worked…since I started locking my wrists it all makes sense and works a lot better.
Snap,
This is probably something you have already heard but I had to learn how to keep my ass on the bench as well, a friend of mine used a combination of visual imagery and a rope with a 2.5 lb plate on it to fix me.
First- get set up- squeeze your shoulders back and tuck your ass “up and under” so it feels like you are trying to sit in a chair.
Second- Have someone you trust tuck the weighted rope under your ass (I liked asking strangers because I enjoy making people uncomfortable), so it is under a cheek and hanging off the side of the bench like a tail.
Third- Push from the heels, visualize pushing/sliding your ass towards your head, it gives you leg drive but it makes you focus on staying tight and in contact with the bench.
Fourth- Set records and crush weight.
I hope that helps, if not there is always velcro. Good luck.
Oh my gosh. Such great advice here. Thanks! Let’s be honest, though. I am truly the worst bencher in the world. So it doesn’t break my heart to continue to suck. But still. It’s fun to imagine I could truly be great someday.
[quote]atypical1 wrote:
Two words. Floor. Press. [/quote]
Going to try this. It’s been awhile.
[quote]giterdone wrote:
Bench dips are notoriously hard on shoulders. Something to consider given your shoulder history.[/quote]
Yes. Even sissy dips cause strain. I probably should just let them go.
[quote]giterdone wrote:
Do you have access to a power rack with pins? [/quote]
Yes. Why?
[quote]sen say wrote:
Not sure if anyone smarter than me mentioned this already, but keeping your wrists from ‘breaking’ is a big help in upping your bench.[/quote]
There’s someone smarter than you? I always forget to focus on straight wrists. I have lame little wrists.
[quote]BrianHanson wrote:
This is probably something you have already heard but I had to learn how to keep my ass on the bench as well, a friend of mine used a combination of visual imagery and a rope with a 2.5 lb plate on it to fix me.
[/quote]
I will try this! Thanks.
Yesterday. DLs for 3s
RDL warmup
8/45
5/95
Conventional pulls
5/125
3/150
3/161
3/172 belt
3/183
3/193
All good. Will max in a suit next week and see where I am.
Weighted hypers
Lying hammies
Pullups
Lat pulldowns
Shrugs
Re: benching from pins, they work really well for hitting the tris without the internal shoulder rotation of dips. The pins make the movement dead so you need to be explosive. And, you reinforce the bench pattern unlike a lot of other tri work.
Set the pins for the top half or so of the movement for tricep work. Reset on each rep.
You can use your regular bench hand position or shoulder width.
Also, Ive had good recent success doing full range bench from pins. Its early though.
[quote]giterdone wrote:
benching from pins[/quote]
I have never done this before. Benching to boards, yes. But not starting the motion from the pins. Which is what I assume you’re suggesting.
Today was a bit discouraging. Squats.
I was supposed to rep out the max I set: 125 lb.
5/45
5/65
5/85
5/100
4/106
3/113
2/120
1/125
Couldn’t even get a second rep.
x/135 fail
^^This used to be an easy single for me.
Reset with a super wide stance:
1/135.
Moved the bar way down on my back this time and set up super wide again:
1 @ 45,55,65,75,85,95,95
If I had better shoulders and squatted out of a monolift, my squat numbers could go way up.
Low bar GMs to 90 degrees
3/8
My right shoulder was so trashed from low-barring that I had to stop. Couldn’t even lift my arm without pain. I’m assuming this is because of the tightness of my cuff repair? I know I’m flirting with danger squatting super wide because of my hip. But any narrower and I get absolutely no rebound till I almost hit the floor. Stopping the squat at the proper depth is a lot of work for me. Gear (cheater) helps me a ton for this reason because it gives me the bounce outta the hole that I don’t naturally get.
I’m going to take a break from logging for awhile. I have a lot of commitments right now and can’t keep up with everyone’s blogs.
Stay strong!
Nice to see your training is coming along…
I realise you wont be answering this as you’re taking a break, but whatever…you can answer when you get back.
That’s not your usual gym is it, is that your home?
I’m impressed how you can seamlessly switch back and forth between squat styles and be proficient and look comfortable at both.
Stay strong yourself 
Don’t know when you’ll get this but hope it helps. Triceps! Please don’t do dips. Nail your triceps with much heavier weight and sets as you can handle it. Go until you can’t go anymore and then do a few more. After your bench movement kill the triceps.
Hey SNAP!! I hope you are doing well…and wonder if you are doing the march meet. If so good luck!!
Keep looking for the groove KP. You’ll get it and rock it.
[quote]brute_fury wrote:
Hey SNAP!! I hope you are doing well…and wonder if you are doing the march meet. If so good luck!![/quote]
Yes
About a month ago, I actually hired a trainer to run me through horrendous conditioning circuits. Because I just cannot force myself to do these torturous things. You know, kettlebell swings, frog leaps, battle ropes, jump squats, medicine ball throws. That kind of stuff. I was terrible at first. But I’m getting better.
I plan to do a USAPL meet in 3.5 weeks.
[quote]kpsnap wrote:
About a month ago, I actually hired a trainer to run me through horrendous conditioning circuits. Because I just cannot force myself to do these torturous things.
[/quote]
Ooooh Ooooh…pick me !!! Wait…what kind of conditioning we talkin’ here???
aw, i have missing plug ins so i can’t watch your vid at the mo… why are you doing conditioning work?
[quote]alexus wrote:
why are you doing conditioning work?[/quote]
Trying to be a more well-rounded athlete. It’s easy to fall into the habit of: Do a set, sit five minutes, do nothing else.
Training is going okay. Not totally sure why I’m doing a meet since it’s unlikely I can PR or break any records. But it will be good to get up on the platform. It’s been awhile.
I like your attitude. Meets are great and it’s always exciting to go out and give your best.
You’re competing so that the members of the Snapper Fan Club can have some video to assuage their Snapper video hunger pangs.
Your doing it because, that’s how you roll Snap. I think its awesome, and you always come away from a meet stronger. Everytime I see someone posting that they are doing a meet their posts and W/O’s have purpose. Punnyguy gets +10.