Can I be benchbrah now? 465x3 Flat BB (vid)

[arn710]

Dude that's beast, nice job.

On a side note, I hate it when people spot like that. I want hands away until I really need them. Otherwise it takes me out mentally, thinking he's touching the bar.

Doesn't really bother me since the safety bars aren't in but I see where you're coming from

how long did it take you to go from 225 bench to 315?

Don't really remember man

I can tell you that the progression from 300-400 took much longer than 400-500

[Kcabo]

For you guys looking for clues where you are failing on bench:

Weakness out of the hole is usually a shoulder strength issue. Do as much overhead work as you can stomach and do it heavy

I say usually because you'll see people that push their elbows backas soon as they start pressing to move the load off their triceps. That would be a tricep weakness. CGBP and close hammer grip DB presses

Mid range is all chest. You just need to spend some time under the bar

Top/lockout is triceps again. I like floor presses and overload work for this.

I thought right out of the hole was mostly a chest weakness (followed by shoulders typically), midway (elbows 90 degrees) is usually an anterior delt weakness, and lockout is obviously tris. Aware me?

[straiders98]

OP what kind of sleeves you got on your elbows?? I cant find any that give good support and just use knee wraps, but those look pretty nice.

BTW Impressive as fuk

[TreFo]

One more mistake I see a lot of new lifters making:

I notice a lot of people essentially drop the weight on to their chest and then start pressing from there. It makes the lift nearly impossible and puts you at a good risk of a torn pec. You have to control the weight on the way down. Store all of that energy of the bar loading up your body. Just before the bar touches your chest, unleash every bit of stored energy that you gained on the way down

I always use the example of one of those little toys that you pull backwards across the floor. When you let go of it, it zips across the floor until the spring is unwound. That's what a good bench is like.

here's the problem with that: a faster negative is a faster positive, but lowering it down faster makes it harder to control

second, have u tried high vol high freq routines like Smolov Jr. for bench? And I agree that lats are somewhat of a secret bcuz of it's cue in helping the elbows stay below the nipples

[arn710]

I thought right out of the hole was mostly a chest weakness (followed by shoulders typically), midway (elbows 90 degrees) is usually an anterior delt weakness, and lockout is obviously tris. Aware me?

That is all from my experience. If you're benching properly, your elbows should go much past 90 degrees

OP what kind of sleeves you got on your elbows?? I cant find any that give good support and just use knee wraps, but those look pretty nice.

BTW Impressive as fuk

Just some cheap Walmart ones. I need to get some Inzer sleeves

[arn710]

here's the problem with that: a faster negative is a faster positive, but lowering it down faster makes it harder to control

second, have u tried high vol high freq routines like Smolov Jr. for bench? And I agree that lats are somewhat of a secret bcuz of it's cue in helping the elbows stay below the nipples

I don't agree with that at all and don't know many people that would

I do my own programming based on my experience. I know my wrist couldn't keep up with pressing more than twice per week

[Achilles_1986]

You made that look so damn easy, awesome job.

[Newmanzz]

Fuaark here I was happy as fuark with my 5x285 pr earlier today, back to the grind

good job, how long have you been lifting?

[Dzed]

mirin gj gj. gl next week.

[TheXanderXone]

Fuaaarr, nice job brah. I tried 400 today, but couldn't lock it out. Feelsokman.jpg

[arn710]

Fuaark here I was happy as fuark with my 5x285 pr earlier today, back to the grind

good job, how long have you been lifting?

10+ years consistently

mirin gj gj. gl next week.

I'm pretty confident for next week. Goal weight for a single is 525

Fuaaarr, nice job brah. I tried 400 today, but couldn't lock it out. Feelsokman.jpg

I like reverse bands the best for lockout work. Suspend some pretty light bands from the top of a rack and overload the bar. It gives you the feeling of heavier weight in your hands and stabilizes the bar at the same time

[TreFo]

how long did it take you to go from 225 to 300 or 315?

[arn710]

how long did it take you to go from 225 to 300 or 315?

I don't really remember. That was a long time ago. I can tell you that it took a lot longer to go from 300-400 than it did to go from 400-500.

I don't really think having a big bench is any big secret. If having a big bench is your goal, then you need to focus on it and dedicate yourself to it. Become of student of the guys that have been there and find what works for you. Most importantly, you need to spend as much time under the bar as you can handle. Perfection comes through repetition

[bigfish18q]

My last question for you arn, had my bench day yesterday, 3 sets of 5, 75%,80%,85% of 1RM, and 5x10 at 50% of 1RM. After my workout my clavicle where it extends out over the shoulder was sore all day, like the actual bone, today it's fine.

If I may jump in here.. You may have an AC joint issue. I have one myself and it sounds exactly like what I have. The AC joint connects the clavicle to the shoulder, and my pain is directly on the bone (where the bump on the top of the shoulder is). Considering you were good the next day, it's probably not very serious, but you may want to get an X-ray to be sure.