Getting into powerlifting soon. Building the basics with 3x5. I put on 15lbs onto my bench this month, and I felt like I had this fifth rep, but I felt like something cracked and I just lost all tension.
Luckily it’s not a tear, just a bad strain. I’m gonna be out of commision for a while. So a couple questions:
1. What can I do to maintain strength while my chest recovers?
2. What can I fix to ensure this doesn’t happen again?
I felt like a warmed up fine. The bench was fine. Something just went wrong.
https://instagram.com/p/BegKNDxgtKi/
Form critique is encouraged.
Thanks guys
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Results 1 to 14 of 14
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01-28-2018, 10:37 AM #1Unregistered User
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Upper pec strain. 15 years old, how do I prevent it?
big oof
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01-28-2018, 11:00 AM #2Above average
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You have zero control of the weight. You are dive bombing it, and don't look tight at all. Ego lifting, but not even that much weight lolOriginally Posted by moerecon
FS/ S/ OHP/ B/ DL
120/150/70/100/180 =KG
I don't go to the gym anymore so above stats are useless.
Only do weighted calastentics in the comfort of my own home!
https://forum.bodybuilding.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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01-28-2018, 11:06 AM #3Unregistered User
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It didn’t really feel like I was dive bombing it. But maybe I was. Thanks for the input
big oof
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01-28-2018, 11:11 AM #4Above average
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Stay safe, bro.Originally Posted by moerecon
You need a tighter setup, you are wobbling a lot.FS/ S/ OHP/ B/ DL
120/150/70/100/180 =KG
I don't go to the gym anymore so above stats are useless.
Only do weighted calastentics in the comfort of my own home!
https://forum.bodybuilding.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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01-28-2018, 02:50 PM #5Registered User
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I don't see dive bombing.
I see a lack of setup, tightness, and control
You should have stopped on the 3rd rep there.My Training Journal: http://tinyurl.com/jasons-journal
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01-28-2018, 04:03 PM #6Jord
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Lower the weight till you get stability a bit better
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01-29-2018, 05:51 AM #7Registered User
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you say you strained it? what happens to the muscle fibers on a strain?
most likely it is a small tear. it will heal fast though, if not a tendon tear. to help recovery, deep tissue massage the area.
things that can cause it or how to prevent it, lack of rest between sessions, doing to much work for what your body is ready for, you are pushing it to much without the required rest and rebuilding.
you need to learn when to call it quits for a workout.Best Raw total 1850 at 181 lbs
best comp raw lifts @ 181
squat 710
bench 500
deadlift 670
"Lightest man to bench 500 raw in a full meet"
my you tube channel of my training http://www.youtube.com/channel/UCkt7CVJ7443k6Vu_1DwP3UA
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01-29-2018, 11:13 AM #8Unregistered User
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Thanks for the advice guys.
In regards to rest between sessions- I was benching once every 4 days, for 3x5 progressive overload. I felt phenomenal in previous sessions.
What are some pointers to developing a tighter setup?big oof
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01-29-2018, 07:44 PM #9Jord
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I’ve heard of using a tense strap and strap your waist to the bench supposed to help with but thrust and toe dives, not 100% cause I haven’t tried but I heard worse case of doesn’t work for you helps the glutesOriginally Posted by moerecon
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01-30-2018, 04:58 AM #10Unregistered User
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That was painful to watch.
Totally not tight.
Lacks control and precision.
Where was the pause?
watch this.. all 5 parts.
https://youtu.be/EHx1gYTA-Rw
Good luck with recovery..FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-01-2018, 04:45 PM #11Registered User
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seriousquestion here, but are you totally done with puberty? It's not really a good idea to start linear progression before your body is fully developed.
Levicticus 27-3: set the value of a male between the ages of twenty and sixty at fifty shekels of silver, for a female, set her value at thirty shekels
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02-03-2018, 04:31 PM #12Registered User
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As everybody has said you need to be tighter in your set up lower that weight some control that weight keep that core tight your legs are going everywhere I use leg drive but I’m planted work on your form more with just the bar
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02-09-2018, 10:27 AM #13Registered User
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try doing pause reps for a while. Will help reinforce good form and help you practice keeping tight.
"Strength training is like a game of chess. You can't try and win the game in one move. You're always setting up for something in the future."
Double progression > Literally every program
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02-09-2018, 01:17 PM #14Registered User
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Your triceps need to be stronger than your pecs. Extensions, French presses, and CGBP. Also bench in a straight line. Your chest is nothing but a decoration. This second point might be obvious but try to tuck your elbows and not flair them. The reason people usually tear their pecs is by overflaining. And get a foam roller and a lacrosse ball. Roll out your shoulders, pecs, and upper Back before you bench. Also check out joe DeFranco s Upper Body warm up on youtube. The shoulder capsule stretch has saved my shoulders.
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