The Official Powerlifting and Strongman Family Appreciation Thread: Part XVII

[ShortDave]

I'm a little unsure of the math, but I think it goes like this...

1-1.4x bw = basically a woman
1.5-1.9x bw = weakling
2x-2.4x bw = decent
2.5-2.9x bw = borderline impressive
3x+ bw = impressive

Hmmm, sweet, currently I'm a decent bencher.

[kmc06005]

Hmmm, sweet, currently I'm a decent bencher.

Lucky... My best TNG puts me right between a woman and a weakling.

[WCbouche]

I'm a little unsure of the math, but I think it goes like this...

1-1.4x bw = basically a woman
1.5-1.9x bw = weakling
2x-2.4x bw = decent
2.5-2.9x bw = borderline impressive
3x+ bw = impressive

I is woman..... At least I have an excuse for having moobs.

Anyone have a recommendation for stabilizing while unracking on bench? I finally messed around with a Slingshot and worked up to a few sets of my normal 1RM then wanted to perform some overload work and got super shaky and finally could not unrack it. I did a few sets of moderate weight of just unrack/rack trying to drill the movement into my head. I can feel my lats engaging to some degree but still difficult. Once I get the weight over my chest I am fine. Train alone so no hand offs.... This is poverty weight since I am a girl... What do?

Also, any suggestions on chest activation while benching? I have tried adding in more chest dumbbell stuff but still can't seem to engage it. Chest augmentation for shortened rom?

[YourGunShowTix]

Lucky... My best TNG puts me right between a woman and a weakling.

brb cutting to half bw to be "decent"

I is woman..... At least I have an excuse for having moobs.

Anyone have a recommendation for stabilizing while unracking on bench? I finally messed around with a Slingshot and worked up to a few sets of my normal 1RM then wanted to perform some overload work and got super shaky and finally could not unrack it. I did a few sets of moderate weight of just unrack/rack trying to drill the movement into my head. I can feel my lats engaging to some degree but still difficult. Once I get the weight over my chest I am fine. Train alone so no hand offs.... This is poverty weight since I am a girl... What do?

Also, any suggestions on chest activation while benching? I have tried adding in more chest dumbbell stuff but still can't seem to engage it. Chest augmentation for shortened rom?

on the first part, i think it's just a matter of slowly overloading. I mean, maybe 100-105% the first couple of weeks to get used to it, then ramp up every week. Also, how far are you unracking? Is your mouth under the bar when you start your leg drive?

As for activating pecs, start with isometric flexing and some horse liniment, that's what i do because my pecs are lazy fookers.

[kmc06005]

I is woman..... At least I have an excuse for having moobs.

Anyone have a recommendation for stabilizing while unracking on bench? I finally messed around with a Slingshot and worked up to a few sets of my normal 1RM then wanted to perform some overload work and got super shaky and finally could not unrack it. I did a few sets of moderate weight of just unrack/rack trying to drill the movement into my head. I can feel my lats engaging to some degree but still difficult. Once I get the weight over my chest I am fine. Train alone so no hand offs.... This is poverty weight since I am a girl... What do?

Also, any suggestions on chest activation while benching? I have tried adding in more chest dumbbell stuff but still can't seem to engage it. Chest augmentation for shortened rom?

As much as BS get's on my nerves with most of his vids, he's got a pretty solid technique for unracking the bar. Notice his legs are extended, but high, and he sets up as close as possible to the hooks. He rotates his body up on his traps and kind of decline presses it off the hooks and then levers down to pressing position.

[308smk]

I have this problem, too. Have you tried doing a reverse reverse hyper (can't think of another way to describe it) while hanging from a chin bar? Once or twice a week, i'll do it, tightening that little muscle just over the sacrum pops it and it feels better. Then i go to chiro every 4 weeks or so and he takes care of it on the slam table.

Yeah I've done that with a ab-chair thing at my uni gym. Ill try that again and see if it works.

[308smk]

I is woman..... At least I have an excuse for having moobs.

Anyone have a recommendation for stabilizing while unracking on bench? I finally messed around with a Slingshot and worked up to a few sets of my normal 1RM then wanted to perform some overload work and got super shaky and finally could not unrack it. I did a few sets of moderate weight of just unrack/rack trying to drill the movement into my head. I can feel my lats engaging to some degree but still difficult. Once I get the weight over my chest I am fine. Train alone so no hand offs.... This is poverty weight since I am a girl... What do?

Also, any suggestions on chest activation while benching? I have tried adding in more chest dumbbell stuff but still can't seem to engage it. Chest augmentation for shortened rom?

Are you benching on a competition bench or a commercial gym bench? Huge difference there. Get tighter on the bench and get more air in your belly and really drive your heels/legs.

[psychodiver9]

Til I'm a woman guess maybe thinking i should buy a slingshot with my amazon card is a good idea?

[dang111]

Driving is stupid

Ugh, don't even get me started. I just drove 1600 miles across the country. Fun times. Speed limit 75, truck going 60 in the right lane, truck going 60.5 in the left lane. Fcuk me.

[thom2355]

Til I'm a woman guess maybe thinking i should buy a slingshot with my amazon card is a good idea?

Definitely not a bad idea.

[psychodiver9]

Definitely not a bad idea.

Any advice on what color and how to incorporate it into routine?

[thom2355]

Any advice on what color and how to incorporate it into routine?

I have the blue (reactive) one. Just use it for repetition work after your normal bench press. If you are on a high frequency program, you may want to use it in place of bench one day. I think they work best when used as a secondary to a bench press or overhead press. Do a 3-4 sets of 4-8 reps up to a top set.

[psychodiver9]

I have the blue (reactive) one. Just use it for repetition work after your normal bench press. If you are on a high frequency program, you may want to use it in place of bench one day. I think they work best when used as a secondary to a bench press or overhead press. Do a 3-4 sets of 4-8 reps up to a top set.

Currently cubing it. I could always add bench on my fluff day for slanger

[thom2355]

Currently cubing it. I could always add bench on my fluff day for slanger

Just add it in as a secondary every other week or so to your bench. I don't like it every week, but have been alternating sling shot and floor press as a secondary.

[Mitch666]

Currently cubing it. I could always add bench on my fluff day for slanger

right now I'm doing 3 sets of 6-8 for triceps after my main bench, I'll taper the reps down as a meet gets closer to actually overload more.

[BabyOilBrah]

Currently cubing it. I could always add bench on my fluff day for slanger

Just add it in as a secondary every other week or so to your bench. I don't like it every week, but have been alternating sling shot and floor press as a secondary.

I like this ^^^

Consider swapping it with CGBP as your second movement on bench day.

[psychodiver9]

Thanks for the feedback, any reason to sub instead of add it to the extra day

[SPFjudge]

Ugh, don't even get me started. I just drove 1600 miles across the country. Fun times. Speed limit 75, truck going 60 in the right lane, truck going 60.5 in the left lane. Fcuk me.

where you at homie?

Definitely not a bad idea.

Do your normal working sets then do some working sets with the slingshot.

[kmc06005]

Thanks for the feedback, any reason to sub instead of add it to the extra day

Do 2 or 3 more sets with your top weight on bench day using the yellow ss, and add it to your extra day using the 3x6-8.

[psychodiver9]

Do 2 or 3 more sets with your top weight on bench day using the yellow ss, and add it to your extra day using the 3x6-8.

Thanks bench god ok dumb question about size, the weight is referring to on the bar correct?

[CooCooCaChoo]

Thanks bench god ok dumb question about size, the weight is referring to on the bar correct?

Bodyweight. You're around 220? That puts you on the line with XL/2XL

[mitten]

is that babyslayer technique allowed in competition? Ive been doing it at my gym cuz their racks are too high so i have to scoot as close to them as i can.

[psychodiver9]

Bodyweight. You're around 220? That puts you on the line with XL/2XL

Well that changes things the blue only has SM as 3x

[JohnnyRingo350]

Thanks bench god ok dumb question about size, the weight is referring to on the bar correct?

Bodyweight, and make sure to get it right. Apparently they don't exchange if it don't fit.

Bodyweight. You're around 220? That puts you on the line with XL/2XL

Dis

[CooCooCaChoo]

Well that changes things the blue only has SM as 3x

Why not go red? My bench is way weaker than yours and I got the red one and I've been using it no problem.

[kmc06005]

Well that changes things the blue only has SM as 3x

Yellow or red.

[JohnnyRingo350]

I'm going to get a reactive for my next purchase. The red one is cool, but I feel it helps to much. I want more of a little bit of help on rep work.

[psychodiver9]

Why not go red? My bench is way weaker than yours and I got the red one and I've been using it no problem.

Only have yellow in my size

[kmc06005]

Only have yellow in my size

Yellow has the same carryover as the red but it has tapered sleeves so it will lay flat on your chest. Supposedly it's superior to the red as far as comfort and usability.

[kmc06005]

I'm going to get a reactive for my next purchase. The red one is cool, but I feel it helps to much. I want more of a little bit of help on rep work.

I don't get this... just put on more weight.