basics

[steak]

bro can you clarify if you are benching as a BB or for PL? serious question

[startinfromscratch]

bro can you clarify if you are benching as a BB or for PL? serious question

:-s pl

[steak]

okey dokey. 8) ..its hard to tell from the vids bro but it looks llike you are not getting the shoulder blades tight together (you know what I mean...so you could hold a pencil between em) and keeping them tight. This takes a bit of doing whilst you set up but the hard part is keeping them locked in tight when actually benchin'. To help this try to pull the bar apart on the descent (you wont of course but that will keep the tightness in the shoulders) and grip the bar HARD....so it hurts!

What this does is shorten the range of motion of the shoulders/arms/bar with your row of discs on it :wink: (try it while your sitting here reading) Non locked=longer range of motion plus the shoulders will want to roll forward but if you lock them in, the range will be a lot shorter. In your vid you seem to lose tightness and "over extend" so to speak. This is a weaker lift than if you locked everything up tight.

Looks like you could do with some leg drive too but again its hard to tell from the vid and I know you have flexibility issues although you're correcting them daily. I can show/help you anytime if you want bro its easier than trying to do it here....2moro if you're keen? Everytime we get together there is always so many distractions like big squats, Johnboy wnating to deadlift the bottom of the earth out and the like :grin:

I showed a bro how to bench the other day and he complained of sore legs, traps, lower back etc and I said "Good - you're doing it right!"

[startinfromscratch]

okey dokey. 8) ..its hard to tell from the vids bro but it looks llike you are not getting the shoulder blades tight together (you know what I mean...so you could hold a pencil between em) and keeping them tight. This takes a bit of doing whilst you set up but the hard part is keeping them locked in tight when actually benchin'. To help this try to pull the bar apart on the descent (you wont of course but that will keep the tightness in the shoulders) and grip the bar HARD....so it hurts!

What this does is shorten the range of motion of the shoulders/arms/bar with your row of discs on it :wink: (try it while your sitting here reading) Non locked=longer range of motion plus the shoulders will want to roll forward but if you lock them in, the range will be a lot shorter. In your vid you seem to lose tightness and "over extend" so to speak. This is a weaker lift than if you locked everything up tight.

Looks like you could do with some leg drive too but again its hard to tell from the vid and I know you have flexibility issues although you're correcting them daily. I can show/help you anytime if you want bro its easier than trying to do it here....2moro if you're keen? Everytime we get together there is always so many distractions like big squats, Johnboy wnating to deadlift the bottom of the earth out and the like :grin:

I showed a bro how to bench the other day and he complained of sore legs, traps, lower back etc and I said "Good - you're doing it right!"

dude, thanks for the post.

yea bro i will take a trip up specially for benching work.. but i got work n shit tommora. how bout next friday if i can wrangle it??

[steak]

no probs...flick us txt when you keen. This friday we train at 6ish and its bench squat bench I think

[rimma]

Sup fella!

Was just flicking through your journal and reading about your Wendler 5 3 1 experience. Just curious what happened there, how many cycles did you end up doing or are you still doing it?

I started about 5 weeks ago and have been really loving it, setting rep records most every workout and generally having fun with the flexible assistance etc.

cheers brotha

Rimma

PS where the training at??! Numbers, figures, dates, exercises please... post-keto I think some figures are gonna be on the up and up!

[startinfromscratch]

Sup fella!

Was just flicking through your journal and reading about your Wendler 5 3 1 experience. Just curious what happened there, how many cycles did you end up doing or are you still doing it?

I started about 5 weeks ago and have been really loving it, setting rep records most every workout and generally having fun with the flexible assistance etc.

cheers brotha

Rimma

PS where the training at??! Numbers, figures, dates, exercises please... post-keto I think some figures are gonna be on the up and up!

pm sent brah.

[rimma]

pm sent brah.

8)

[Pseudonym]

I think you should put up some post-keto pics, SFS. Throw 'em into the Pics forum, and you could be up for Photo of the Month.

[startinfromscratch]

I think you should put up some post-keto pics, SFS. Throw 'em into the Pics forum, and you could be up for Photo of the Month.

lol, i dont think nzbber's can afford to all anoint their screens with vaseline to blur the image brah! 3 kgs doesnt make much diff when your a fat c*nt like me.

today was a real good train - did the usual plethora of shit as prep, foam rolling, stretching, glute activation etc

the glute stuff is paying dividends, for the first time since i can remember, I really felt my legs doing the work instead of my erectors and hips being sore. ZERO hip discomfort, reaffirms that the physio does know what hes on about, and that i do have lazy glutes. feels good to be on the mend though. This was the first sesh in ages ive really enjoyed..

box squats

9 sets, worked to 2rm - box height=just below knee

standing good mornings

5 sets 8-10

pull-throughs

5 sets 6-10

cable crunches

5 sets 6-8 TUT focus.

felt great today, for once i felt my pos chain was pulling its weight. g.m were ugly, but i just need practice i think. its not the weight thats hard, was only 40kg. its keeping the slow controlled tempo - i find at the bottom the bar wants to shift up my back, its annoying. need practice methinks.

todays eats:

m1 100g oats,banana,150g natty yogurt, 35g p.p

m2 150g brown rice, 180g chook, dash of ranch

m3 same as 2

m4 same as 2

pretrain=35g p.p, posttrain=35g p.p+magnesium

m5 180g tuna in oil,4 pieces vogels

m6 200g cottage cheese,20g p.p,40g PB, 10g milo (mean)

[steak]

good to hear some more positive stuff in your training mate 8)

[Big john]

When are you hitting sheiko son?

[tinytraps]

I use to have the same prob with gms, really helps if you arch the upperback superhard (you should be doing this already), and maybe come down a lil less. keep at it brah, youll be sporting jlo proportions in no time, can give BJ some tips :pfft: :pfft: :pfft:

[Tonka]

From what I could see on the video bro it looks good. While you are just getting into the PL side of benching its really important to get a real tight setup started now with the goal being a short(er) ROM. A short ROM is something we all strive for however genetics play a big part but what we do have, make the most of it and try and get as much out of it as you can!

We talked about this setup/and bar travel at CBC when I was there back in May. Steak also covered some good stuff for you to think about as well, leg drive, squeezing the bar and elbow positioning. I tell alot of people that if you are comfortable on the bench, you aint setup properly...it should be damn uncomfortable from the legs, lower back through to the traps. Dave Tate (Elite Fitness Systems USA) wrote a great article that would help any newbie lifter wanting to improve their bench press. It covers setup, training tips and methodology.

Its called "12 steps to a bigger Bench - by Dave Tate"

I would just encourage you to carry on bro and work hard to get your strength up - shoulders/triceps/upper back. These are the keys for a big bench!! Set mini goals - if 220kg is the ultimate goal, aim for 100kg. Then aim to do 100kg x 6 which will equal a 120kg x 3, once you do 120kg x 6 you should be hitting your first 3 plate bench (140kg) etc etc.

Stay strong bro and smash that weight.

[startinfromscratch]

good to hear some more positive stuff in your training mate 8)

When are you hitting sheiko son?

cheers brahs!

I use to have the same prob with gms, really helps if you arch the upperback superhard (you should be doing this already), and maybe come down a lil less. keep at it brah, youll be sporting jlo proportions in no time, can give BJ some tips :pfft: :pfft: :pfft:

yea i think im trying to get too low. less rom=more weight, bonus! :pfft:

From what I could see on the video bro it looks good. While you are just getting into the PL side of benching its really important to get a real tight setup started now with the goal being a short(er) ROM. A short ROM is something we all strive for however genetics play a big part but what we do have, make the most of it and try and get as much out of it as you can!

We talked about this setup/and bar travel at CBC when I was there back in May. Steak also covered some good stuff for you to think about as well, leg drive, squeezing the bar and elbow positioning. I tell alot of people that if you are comfortable on the bench, you aint setup properly...it should be damn uncomfortable from the legs, lower back through to the traps. Dave Tate (Elite Fitness Systems USA) wrote a great article that would help any newbie lifter wanting to improve their bench press. It covers setup, training tips and methodology.

Its called "12 steps to a bigger Bench - by Dave Tate"

I would just encourage you to carry on bro and work hard to get your strength up - shoulders/triceps/upper back. These are the keys for a big bench!! Set mini goals - if 220kg is the ultimate goal, aim for 100kg. Then aim to do 100kg x 6 which will equal a 120kg x 3, once you do 120kg x 6 you should be hitting your first 3 plate bench (140kg) etc etc.

Stay strong bro and smash that weight.

cheers for the lookin bro, much appreciated. i needa get 'uncomfortable' and just sfw i think!

[startinfromscratch]

today.

bench

lotsa sets, up to 3x singles, then 3 triples. working on setup..

lying skullcruchers

5 sets 6-10 reps

log press - no weight lol

4 sets 10,10,9,8

seated horizontal hammer.s iso-row

5 sets 10 reps

8)

[bob26]

today.

bench

lotsa sets, up to 3x singles, then 3 triples. working on setup..

lying skullcruchers

5 sets 6-10 reps

log press - no weight lol

4 sets 10,10,9,8

seated horizontal hammer.s iso-row

5 sets 10 reps

8)

thats a decent workout man 8)

[startinfromscratch]

thats a decent workout man 8)

cheers mate!

hit up coast today, did some

DE squats, 10x2

good mornings, light 5 sets

deads sets up to 1rm

d.deads 3x10, light.

got the 170 pull i missed last week, but missed the 180.

coast was mean, as always!

[steak]

cool training with ya bro...how come you stopped the 180 flying up? considering how fast you ripped it off the floor I was surprised it actually stopped :shock: :grin:

[Big john]

cool training with ya bro...how come you stopped the 180 flying up? considering how fast you ripped it off the floor I was surprised it actually stopped :shock: :grin:

smelling salts syndrome :pfft: :shock:

[runveerun]

DE squats, 10x2

good mornings, light 5 sets

deads sets up to 1rm

d.deads 3x10, light.

got the 170 pull i missed last week, but missed the 180.

coast was mean, as always!

Nice WO 8) DE squats FTW! Good work on Le 170, you'll get 180 next time 8)

[startinfromscratch]

cool training with ya bro...how come you stopped the 180 flying up? considering how fast you ripped it off the floor I was surprised it actually stopped :shock: :grin:

i see some reverse band deads in my future! 8)

smelling salts syndrome :pfft: :shock:

ahaha! thanks for poppin my salts cherry brah!

Nice WO 8) DE squats FTW! Good work on Le 170, you'll get 180 next time 8)

cheers Vee! was supposed to do some pull-throughs, but f*ck it, deads ftw!

[tinytraps]

cool training with ya bro...how come you stopped the 180 flying up? considering how fast you ripped it off the floor I was surprised it actually stopped :shock: :grin:

i see some reverse band deads in my future! 8)

hopefully in the distant future! geez your pullin more than me :-s :clap:

[runveerun]

smelling salts syndrome :pfft: :shock:

ahaha! thanks for poppin my salts cherry brah!

Oh I see some ammonia action going on huh? :pfft:

[startinfromscratch]

cool training with ya bro...how come you stopped the 180 flying up? considering how fast you ripped it off the floor I was surprised it actually stopped :shock: :grin:

i see some reverse band deads in my future! 8)

hopefully in the distant future! geez your pullin more than me :-s :clap:

dude im a 1 trick pony atm! but only for now.....

smelling salts syndrome :pfft: :shock:

ahaha! thanks for poppin my salts cherry brah!

Oh I see some ammonia action going on huh? :pfft:

only on the 2 attempts at 180 :oops: 1st one i fudged my grip, 2nd one my back decided it was smoko time