MM Training Log

[Parabellum]

Those vids are from a few weeks ago. I changed things around a bit. Mostly I widened my grip and I am tucking the shoulder blades in and it seems like I’m setting up higher on the traps.
A definite difference from a few weeks ago.

I tried benching with the balls of my feet and thigh's grabbing the bench but I was all over the place, I tried a few times.

This is what I do now;
I start off on the balls of my feet
Start getting into position
T rotate balls to the bench
Then I try and plant my feet flat (looking for the strain in the thighs)
Then I keep trying to arch my back and bring the shoulder blades together.
Then I plant them down hard.

Sometime I have to tuck each blade onto the bench and once in a while I readjust my feet.

Thanks for taking some time helping me out.

 

[Screwball]

A couple of suggestions:

As stated previously, you need to get your feet up under you and you need to arch more. Everything tight.

The distance the bar travels between a straight push and a push back towards your face is negligible. The benefit of pushing back towards your face is the move is more natural for your body. The bar should end where it begins. Also, when you push back towards your face you can use your shoulders and chest more. It also allows you to flare your elbows a bit which puts your triceps in a more favorable position to lock the weight out.

Work on your speed. Your pushes seem a little slow.

Good luck!

 

[Vulgar_Display_Of_Power]

The bar should end where it begins.

Good luck!

This is the only thing you added that I disagree with. I stil try to start with the bar as deep over my abdomen as possible, then push it up and back to end up over the face.


Screwball-are you still a fan of speedwork? I have dropped them at Mules urging, and after 2 week without speed work I already feel I am in better control of the heavier weights. I plan on training this way until the end of the year to see how it pans out.

Later..

 

[Screwball]

VDOP,

"The bar should end where it begins."

I used to believe, as many others, that your bench stroke should be as short as possible and it was a major factor in moving heavy weights. However, I now believe it is more important to maximize body-positioning. This is where the MM Crew is ahead of the game. Increasing the arch by tucking the feet under the torso and setting-up as high on the traps as possible, tucking the elbows, bar touch on the upper abs all contribute to maximizing the bodies ability to move heavy weight. I believe the reduction in bench stroke is a factor as well but the overall benefits are minimal in comparison.

I believe that where the weight is set before a downward bench stroke it is the position that the body is most comfortable with in holding the heavy weight. This position is most advantageous for the body. For most people I have seen bench over the years this position is over the upper chest (between the nipples and the chin). This is especially true when benching raw. When a bench shirt is used, the added support of the shirt and it's design allows a lifter to set a weight lower. I agree in setting the bar as low as possible but not at the expense of exploiting the bodies natural, strongest position. My thinking is simple. Since this position is the most comfortable to the body in holding the weight, it is the place where the bench stroke should begin and ideally end.

Check some video of yourself benching and note where you set the bar. It may be higher than you actually realize. I noted this about my bench stroke a few months ago and I stopped trying to force the bar so low. My numbers are greatly improved and I feel a lot more comfortable.

Speedwork. It's funny you should mention speedwork. Bench speedwork is the first thing I dropped from my Westside split a year and a half ago. The only time I did bench speedwork in that time is when I trained in Tulsa with the Okie and KC crews (once or twice I think). All speedwork did for me was give me chronic tendonitis. I always bench with speed on my mind and my speed is better than ever. Speed benching may work for most but it is not a technique I use. I do not agree with Louie's contention that ME and DE work can NOT be performed in the same workout. (Blasphemy!) DE training to me means pushing the bar as fast as you can whenever benching and this is what I do.

I really limit my band and chain use as well. I think bands and chains are the best thing since sliced bread but I have to be very careful when using them. It probably has something to do with me being an old man. (Ha, ha!)

Good luck with your training and your upcoming meet. I know you will hit PR's. PM me if I can help. My training is significantly different but I am getting great results.

 

[Parabellum]

I see what you guys are sayying, I'll start working on it.

Thanks.

 

[Vulgar_Display_Of_Power]

Thanks for the encouragement Screwball. Im hoping for PR's across the board at this meet. Vanessa tells me I hold back to much when picking attempts, so Im aiming for my total on 2nd attempts, and big PR's on 3rds. Made some mistakes in DL training(dropped SLDL's-big mistake) but fell confident in the changes I've made in training otherwise.

Now I'll get the hell off with my ramblings and let Parabellum have his thread back!

 

[Parabellum]

Took a week off.

9/17/03 Raw Day


Raw Bench Press 32"
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
375 x 2 <-- tried for 3 again and still having trouble, lost my footing after it stalled for a little while. Wiz let me know that my right arm fails a lot faster then my left, I'm still pushing with my left and the right is starting a decent. I never knew that. This happens a few inches from lockout.
What should I do to correct that? I think this is from widening my grip.
355 x 4

I worked on my set up this workout with the info from previous threads. Seems like I do better with singles, with triples I go all to shit. Not staying tight enough I guess.

3 Board Press
315 x 3
365 x 3
385 x 3
405 x 2 failed on three, stapled.
425 x 0

2 Board Press
315 x 3
335 x 3
365 x 1
385 x 1
405 x 1

I started a new diet last Monday. The Metabolic diet. Caught a stomach virus Thursday through Sunday. I can’t tell if I'm over training, since my raw bench has been stuck at 375 x 2 for 3 weeks now or it's a combination of all the misfortune these last few weeks.



How sghould I adjust my training to dieting?

 

[thebrute]

hey PM,
you made a big jump between 315 and 375!! next time go, 315, 335, and 355. see if u can get 375 for 3 then. tb

 

[Parabellum]

Thebrute,

I was thinking that was too much. Somehow my logic got screwed up and I'm thinking I'll wear myself out and jump too high. I should know better, I used to make small jumps.
I have to get back to that.

I swear I am stronger making small jumps like you mentioned.

 

[thebrute]

oh..no doubt brotha. i can tell. you maybe even able to knock out 405!! tb