owned tonight when maxing out on bench!

[bignate73]

previous max was 275, so i used that for my reference point for speed day. cool.

9 weeks later....

295, went up. but my ass did too. i thought "that shouldnt be a problem, lets try 305! up....and down! good deadlift nonerz!

CRAP!

so i go for 295 just to make sure. is my ass filled with helium or what? up it goes again. as soon as i start my leg drive it flies up (i think i was a bit anxious though). ive been tinkering with a high arch and staying on my toes, but i seem more solid with my feet planted firmly and can push towards my head instead of lifting my lower body (as is the case with my toes under me)

from there on out, my workout went downhill. was pissed from there on out. not fair to nonerz cause i was "moody".

things i did differently:
-comp width grip this time, i think i was a bit closer grip when i previously maxed out.
-messed with the arch more
-felt better lowering the bar but its hard to find my groove. stomach or xyphoid process.

so i have my work cut out for me for the next 2 months. damn i wish i trained at home!


im pretty bent right now, its progress but its not. i dont know what im feeling right now, but i know it got to me!

 

[NWinters]

training at home is the next big thing!!!!!

 

[b fold the truth]

training at home is the next big thing!!!!!

Think that we could market that on an infomercial???

Good job nate...just keep learning and improving...

B True

 

[Mike_Rojas]

Good job. How do you train?

 

[Devastation]

you need to work on your form. your legs should look like <, with your feet almost under your shoulder blades. keep working on your form and your butt will never come off the bench. there is no excuse for this to ever happen. plus i'm sure you are losing out on leg drive that would help your bench. you must put form first in all of your training

 

[Zander1983]

Interesting way to describe the position your legs should be in. I'm going to give that a go, because they're nothing like that. I don't get any help from my legs despite trying to.

Better technique could add a good 20 pounds to my bench, I'm sure. I just have to nail it.

 

[bignate73]

you need to work on your form. your legs should look like <, with your feet almost under your shoulder blades. keep working on your form and your butt will never come off the bench. there is no excuse for this to ever happen. plus i'm sure you are losing out on leg drive that would help your bench. you must put form first in all of your training

here is where i dont understand.

if my legs are under me, where am i driving? i cant get a foot hold to push up towards my head. am i pushing the wrong way? maybe im missing out. if i drive (as i understand it) then im basically doing a leg extension type movement?

help me out here, now im totally confused.

 

[Devastation]

you drive with your legs under you for the same reason your ass comes off the bench when you're getting stuck. for more strenth/leverage/power

 

[from zero]

Nate, keep working hard. You WILL have 3 wheels soon!!

 

[Exodus]

here is where i dont understand.

if my legs are under me, where am i driving? i cant get a foot hold to push up towards my head. am i pushing the wrong way? maybe im missing out. if i drive (as i understand it) then im basically doing a leg extension type movement?

help me out here, now im totally confused.

nate i feel your pain. i was having problems with the metal militia bench setup as well. but i just reread something from S. Burns that cleared it up in 1 sentence. set up exactly like what devistation said.

but dont push with your toes......... you butt will come off the bench. here is what you do, drive your heels straight down into the floor. this makes it pretty much impossible for you butt to come off the bench and you can drive as much as you like. i also push towards my head and not straight up.

i know this helped me, i hope it helped you.

X

 

[Nonerz]

i also push towards my head and not straight up.

I don't get this part...

If you drive your heels straight down into the floor with your legs looking like "<", how do you push TOWARDS your head? Having a hard time picturing this.

 

[bignate73]

im thinking its like a leg extension. im going to work on it off and on at work today. see if i cant at least understand that!

i watched MM videos last night and others until about 2am to try to see how its done.

 

[Devastation]

if you are arching like this, you won't ever worry about not getting the most out of your bench

 

[bignate73]

if you are arching like this, you won't ever worry about not getting the most out of your bench

i feel like im arching like that, i'll tinker with it today to see about my leg drive. i find it awkward to drive from that position. we'll see. thanks

 

[PolishHammer1977]

Think that we could market that on an infomercial???

I'll be the spokesman



Get em' next time Nate. I believe in you man.

 

[Nonerz]

im thinking its like a leg extension.

I understand the driving the heels down part...but pushing towards your head? Do you mean pushing the BAR?

 

[bignate73]

I understand the driving the heels down part...but pushing towards your head? Do you mean pushing the BAR?

think of it (upper body arch) like a crowbar or putty knife, you are scraping the bench/wedging the weight up.

its something you have to play with to get the hang of.

 

[thebrute]

need to hammer that form down. Burns told me that "your ass shouldn't comin off the bench at all". once you get the form down, 315 will come up!! tb

 

[bignate73]

I understand it now!!!!

now to practice it. nonerz and i put a BIIIIIIG arch tonight by tucking the feet way back. the trick is, that you cant raise your butt up because your legs are so far back behind you, even if it slightly comes up (emphasis on slightly) your legs hide the view. when i drive my heels into the ground, i actually moved quite a bit upwards (towards my head) i was using light weight 65lbs, just to get the form.

now to practice practice practice.

if i think to myself "row the bar to your chest, pause: NOW drive the heels down and rip the bar in half while pushing it away from you." it seems to work.

 

[Devastation]

I understand it now!!!!


if i think to myself "row the bar to your chest, pause: NOW drive the heels down and rip the bar in half while pushing it away from you." it seems to work.

whatever works, good luck with everything

 

[Nonerz]

after practicing just a little bit using the "<" technique...I feel much more confident about my bench. It felt really good and comfortable too...thanks for the tips!

 

[Devastation]

after practicing just a little bit using the "<" technique...I feel much more confident about my bench. It felt really good and comfortable too...thanks for the tips!

glad i could help you both