Quest for 315 bench getting closer

[Mike_Rojas]

Today I worked on Decline Benches for variety:

warm ups, then:
290x5 PR (was going for 3)
315x1 PR
275x3, 3, 3

Oh that hurts

I loved pressing 3 plates... now I just gotta do it on a flat bench.

 

[Liftbig]

youll get is soon enough, keep us posted.

 

[from zero]

Very nick work Mike. You will definitely have that 315 flat bench soon.

 

[Exodus]

i myself along with a lot of people i know benched 315 first on decline before getting it on flat......... i think its a lot of mental, just knowing you can press it some way.

X

 

[Mike_Rojas]

i myself along with a lot of people i know benched 315 first on decline before getting it on flat......... i think its a lot of mental, just knowing you can press it some way.

X

Yeah, it's very intimidating. Stupid mental barrier. At least I know what it feels like in my hands.

In the old days anyone I saw who could press three plates was one of the "big guys". In my head I'm still a skinny little guy.

 

[PolishHammer1977]

Great job Mike

I know 315 means a lot to you.

 

[Scotsman]

Three wheel is a great feeling. You will get it soon.

Cheers,
Scotsman

 

[Deleted member 33117]

Its all in your head. You'll be there in no time if you are already declining 315 though. Just a matter of getting over the mental block. Remember, its just a number.

 

[revexrevex]

I think I still have a video of you barely getting 275 on decline.. this is amazing progress

 

[muscledog95]

My next upper body day im putting on 315 on flat bench and see what happens.

 

[Mike_Rojas]

Thanks for the encouragement everyone

 

[Devastation]

315. make it happen

 

[The_Eviscerator]

Not sure if you are doing this already, but you may be able to get it right now using these techniques:

1. When you get on the bench, thrust your feet as far towards your hips as possible creating a natural arch. Ass will stay on bench no matter what.

2. Grab the bar, and when you lift try to pull it apart.

3. Keep your scapulas (shoulder blades) pinned together. This creates a strong base and protects your shoulder joint.

4. Push straight up... not in a J like some might suggest.

If you are already doing these... then just tell me to STFU...lol

 

[jeremys]

i agree with the last post. make sure your technique is good at your next w/o because i know you already have 315 in you

 

[Mike_Rojas]

Thanks for the tips, I try to lift powerlifting style, but my "arch" is a joke. One thing that's helped me is squeezing the bar as hard as I can.

One problem I have is when I'm going for a max I lower the bar really slow. I don't know why this happens, but it always does. Maybe I'm afraid of losing control of the bar? I'm sure it wastes tons of energy lowering it like that.

Also: if I got a lift-off I'd have an easier time, but I usually train alone.

 

[jeremys]

Thanks for the tips, I try to lift powerlifting style, but my "arch" is a joke. One thing that's helped me is squeezing the bar as hard as I can.

One problem I have is when I'm going for a max I lower the bar really slow. I don't know why this happens, but it always does. Maybe I'm afraid of losing control of the bar? I'm sure it wastes tons of energy lowering it like that.

Also: if I got a lift-off I'd have an easier time, but I usually train alone.

i hear ya on the liftoffs and working out alone. it sucks ass

a slow eccentric isnt a bad thing. like you said, you want control of the bar

 

[Mike_Rojas]

a slow eccentric isnt a bad thing. like you said, you want control of the bar

Guess I won't worry about it, then.

 

[coolcolj]

Nice going!

I wonder if I will ever bench 315 close grip style.

 

[Mike_Rojas]

Nice going!

I wonder if I will ever bench 315 close grip style.

Thought you were more interested in doing a clean and jerk with 315. That would be a hell of an accomplishment.

 

[coolcolj]

Well I want to be strong all round too

I would love to powerclean 315 one day.

 

[Mike_Rojas]

A few months and you'll have it, CoolColJ.

 

[coolcolj]

not so soon I think

well I only need another 40lbs on my close grip bench to reach 315. But alas my upper body doesn't gain strength as fast as my legs