Rojas bombed on bench

[Mike_Rojas]

On Sept 4 I benched 305. That's so close to 315 I really wanted it. Damn it, I bombed big time.

http://216.171.173.34/misc/RojasBomb.wmv

Screw it, I'm going to train lighter and work on my form. I just wasted today's workout because after that I couldn't bench anything. I need to lower the bar toward my stomach and tuck those elbows more. Dammit! And my setup sucks. Dammit!

Sometimes it's hard to realize your form sucks, and the best thing you can do is lower the weight and work on your form.

 

[PolishHammer1977]

You have realized truth.

Now you can only become more powerful.

I would also like to say that you have better self control than I do. I am proud of you for that. What kind of sprinkler do you have?

 

[Mike_Rojas]

You have realized truth.

Now you can only become more powerful.

I would also like to say that you have better self control than I do. I am proud of you for that. What kind of sprinkler do you have?

Better self-control - well we'll see. It's easier to say something than to do it. It's easier to have knowledge than to utilize it. Stupid ego gets in the way.

My sprinklers are just the kind you attach a hose to a stick in the ground...lol

 

[Exodus]

relax, i spent 4 years trying to get 315. and i finally got it, and i mean got it. no bouncing, a pause, and butt staying on the bench.

it will come.

try some static work if your just having a metal bug problem.

X

 

[Mike_Rojas]

relax, i spent 4 years trying to get 315. and i finally got it, and i mean got it. no bouncing, a pause, and butt staying on the bench.

it will come.

try some static work if your just having a metal bug problem.

X

It's funny, I decline benched 315 without any angst. I just got finished doing a set of 290x5, and I thought "If I can do 290 for 5, there's no way I can miss 315x1" - so I just threw the third plate on there and did it.

 

[Debaser]

The best way to look at it is this. Which of the two scenarios will increase your bench faster?

1. You make a 10 lb jump in one session, even though you gave it your all last time. The body will not grant you 10 more lbs between sessions if you were doing everything right the first time. So you fail on the lift. You get mad, try it again next week, and fail. Eventually you get it, sacraficing form tremendously to force the lockout. You hurt your shoulder, and have to start all over again.

2. You add 1-2 lbs a session. Your form remains flawless, and you make 315 within 8 weeks, with room to spare.

 

[Mike_Rojas]

The best way to look at it is this. Which of the two scenarios will increase your bench faster?

1. You make a 10 lb jump in one session, even though you gave it your all last time. The body will not grant you 10 more lbs between sessions if you were doing everything right the first time. So you fail on the lift. You get mad, try it again next week, and fail. Eventually you get it, sacraficing form tremendously to force the lockout. You hurt your shoulder, and have to start all over again.

2. You add 1-2 lbs a session. Your form remains flawless, and you make 315 within 8 weeks, with room to spare.

I agree with you my man!

 

[louden_swain]

Nice try. .

Here is what I say you do. Take your 305lb max and work with 70 percent of your max. For now, work on form and work on muscular enlargement.

Go through this phase

Phase 1 - Hypertrophy (4 weeks) 70 percent of max

4 sets of 10 reps @ 215lbs

Phase 2 - Strength ( 4 weeks) 82-85 percent of max

4 sets of 5 reps @ 255-260lbs

Phase 3 - Peaking (2 weeks) 92-95 percent of max

4 sets of 3 reps @ 280-290lbs

Phase 4 - Rest (1 week) NO BENCH WORK

Phase 5 - Text Max weight

Also, figure out your weak points and train them hard.

- back
- delts
- triceps
- legs

performing heavy negatives every few weeks is also an option.

I am starting to believe that cycling (periodization) works really well. . prevents burnout and allows you to become accustomed to heavier loads through time.

 

[Mike_Rojas]

Thanks Louden. That might be what I need.

I maxed at 275 on June 3, then at 305 on Sept 4. I never did more than 5 reps. Maybe my body could use a break from the really heavy weights.

 

[t3c]

mike...maybe its just a mental barrier

switch up your routine and in a few weeks come back and nail it

 

[louden_swain]

What concerns me is that a number of people are maxing too frequently.

People forget that it is important to train all aspects of the muscle. . this means building stabilizing strength, and focusing on weak points.

If you max out at a certain weight, then attempt to break it a week or two later, but fail. . . the answer is right there.

How can the body learn to adapt to new loads and break old records without proper preparation?

That is why it is important to start at a certain level and progress to a higher level and repeat the process after a new record has been achieved.

 

[louden_swain]

A person thinks that cycling training only applies to powerlifting, but thats not the case at all. . .even bodybuilders hit plateaus.

 

[crew9]

mike...maybe its just a mental barrier

switch up your routine and in a few weeks come back and nail it

From the video I might have to agree with tec. I mean you hit 305 for a full rep a week ago. This week you didn't even move 315. Just doesn't seem right.

 

[Mike_Rojas]

From the video I might have to agree with tec. I mean you hit 305 for a full rep a week ago. This week you didn't even move 315. Just doesn't seem right.

It was 3 weeks ago.

It might be a combination of mental barrier and overtraining.

 

[bignate73]

a few points i noticed.

very little arch
didnt notice any leg drive
elbows looked good

if you are hitting 315 in decline, then if you arched more, you could realistically mimic that movement.

what do you prioritize as your weak points? tris, delts lats?

 

[louden_swain]

From the video I might have to agree with tec. I mean you hit 305 for a full rep a week ago. This week you didn't even move 315. Just doesn't seem right.

Again, if you max and try and max a couple of weeks later chances are no progress was made without proper training.

 

[crew9]

Again, if you max and try and max a couple of weeks later chances are no progress was made without proper training.

I'm not saying he should max again. I'm saying it was probably a lot mental. I can't remember when the last time I went for a 1 rep max was. Dont' really see a point unless I was powerlifting at a meet.

 

[Mike_Rojas]

a few points i noticed.

very little arch
didnt notice any leg drive
elbows looked good

if you are hitting 315 in decline, then if you arched more, you could realistically mimic that movement.

what do you prioritize as your weak points? tris, delts lats?

arch - yep, I suck at that. I've been getting a little better. Just takes time to develop the flexibility I guess.

leg drive - I think I finally got that figured out this morning. On my warm up sets at least. I was getting a little drive going. By the time I got to the big weights I lost it.

My weak point always used to be my lockout, but it now seems to be at the very bottom. If I can get that thing off my chest, I can lock it out. I've recently started doing barbell rows - I've been lazy over the past couple months hitting my lats consistently

I think I shouldn't try to max on bench again for at least 6-8 weeks.

I shouldn't have even tried the weight today, but the lure of three plates was very strong...lol

 

[louden_swain]

Mike,

You will shatter the barrier. . we all have confidence in you. Sit down and come up with a battle plan.


Also, make sure your diet and sleeping patterns are in check.

 

[louden_swain]

I forgot to say, sit down and put everything into an excel sheet. This will be a good way to monitor your progress.

 

[Exodus]

i havent seen vid yet, but if your weak off the bottom, floor presses are the key, along with lat and shoulder training.

X

 

[FatRat]

Listen to Louden, he is taking alot of sence. If you where pushing at the limits of your strength two or three weeks ago, there is no way you can realistically add 10lbs (over 3%) in that time. When you have got to the level of lifting that you have, you have to work hard (and rest) for every increase. Good thing is that it will be all the better when you you get there.

Have fun...

 

[thebrute]

On Sept 4 I benched 305. That's so close to 315 I really wanted it. Damn it, I bombed big time.

http://216.171.173.34/misc/RojasBomb.wmv

Screw it, I'm going to train lighter and work on my form. I just wasted today's workout because after that I couldn't bench anything. I need to lower the bar toward my stomach and tuck those elbows more. Dammit! And my setup sucks. Dammit!

Sometimes it's hard to realize your form sucks, and the best thing you can do is lower the weight and work on your form.

it seems you've burned yourself out. tell me what your warmup sets were like? i didn't see a arch..did u arch? if so, you probably need to work on that. also, tuck your shirt in so that we all(including yourself) can see your arch. tb

 

[Parabellum]

On Sept 4 I benched 305. That's so close to 315 I really wanted it. Damn it, I bombed big time.

http://216.171.173.34/misc/RojasBomb.wmv

Screw it, I'm going to train lighter and work on my form. I just wasted today's workout because after that I couldn't bench anything. I need to lower the bar toward my stomach and tuck those elbows more. Dammit! And my setup sucks. Dammit!

Sometimes it's hard to realize your form sucks, and the best thing you can do is lower the weight and work on your form.

10 lbs in under a month is a lot of weight. Don't be so hard on yourself. Sometimes it takes a while just to move up 5 lbs.

When was the last time you took some time off from benching?

 

[Mike_Rojas]

You guys are totally right. I just wanted the "pleasure" of benching 3 plates. Next week I'm going to take it easy and work on arching back/tucking elbows/driving with legs.

When I did 305 it seemed so easy. I wish I had videotaped it. I went and grabbed my camera for my 315 attempt that day, which also went straight down and stayed there.

Brute: my warmups were 135x5,5 185x2,2 225x1,1 275x1. I should have stopped right there because the 275 did not go up very easy. I've got 4 reps with 275 recently, but I probably couldn't have got that today.

Thanks for the tips, guys. I should have known better than to even try this soon.

 

[thebrute]

Brute: my warmups were 135x5,5 185x2,2 225x1,1 275x1. I should have stopped right there because the 275 did not go up very easy. I've got 4 reps with 275 recently, but I probably couldn't have got that today.

Thanks for the tips, guys. I should have known better than to even try this soon.

hey...we've all been there or gettin there. once you do 3 plates..then it will be 4..LOL. anyways, you didn't do enough warmup reps to see. try this:
135/12-10
155/6
185/3
225/1
275/1
give this a go the next time you feel the urge of hittin three plates. don't be hard on yourself...its part of training!! tb

 

[Debaser]

Are you familliar with how Ed Coan periodized his training Mike?

 

[Mike_Rojas]

Are you familliar with how Ed Coan periodized his training Mike?

I think he started at 10 reps a set and slowly worked his way over weeks to doubles and triples. Not sure, I'm looking up in google

 

[Zander1983]

Come on now, Mike. Just because I got 308 is no reason to go doing silly 315 attempts

Seriously though, really nail your technique. Mine is only just getting there but its already made a huge difference. I emailed revex my PR video to host for me, and the technique is only half way there which you'll see, but its a massive difference from the past.

 

[Mike_Rojas]

Come on now, Mike. Just because I got 308 is no reason to go doing silly 315 attempts

Seriously though, really nail your technique. Mine is only just getting there but its already made a huge difference. I emailed revex my PR video to host for me, and the technique is only half way there which you'll see, but its a massive difference from the past.

Found me out. Can't have the Zander outbenching me by 3 pounds! lol

Looking forward to the video.

 

[Mike_Rojas]

I just gotta remember how much I've improved. Here's my funny video of me benching 275 for the first time in June:

http://216.171.173.34/misc/RojasJuneBench.wmv

 

[BigWh1tey]

from that video it is hard to assess what your weak point or points are. That vid just shows you getting crushed.
The number one reason for being weak off the bottom = Too much weight. Post a some videos that capture the concentric portion of the lift ( a good straining but succesful lift ), that would be mush more helpful in determining what areas you are truely weak in.

 

[coolcolj]

I've come to learn the hard way as you have - gains come by design, not by luck

 

[Mike_Rojas]

from that video it is hard to assess what your weak point or points are. That vid just shows you getting crushed.
The number one reason for being weak off the bottom = Too much weight. Post a some videos that capture the concentric portion of the lift ( a good straining but succesful lift ), that would be mush more helpful in determining what areas you are truely weak in.

Here is a video of me doing 277.5 x 4 reps from earlier this month. I have terrible form - elbow flare and all.

http://216.171.173.34/misc/Rojas278x4.wmv

 

[Lord_Suston]

a big tool I use for benching 315 was not to use 45lbs plates, something about seeing 3 plates for a long time irked me. so I used 35's and 25's, I blasted right through it. go slowly and take louden's advice, it is a solid program

 

[BigWh1tey]

Well on that video you slowed at lockout. Are you trying to set up arched or flatbacked ?

 

[Mike_Rojas]

Well on that video you slowed at lockout. Are you trying to set up arched or flatbacked ?

I'm trying to train myself to tuck my elbows and arch. In that old video I didn't do either.

I always used to have problems locking out. I've added in boards and lockouts to help that.

I think I need to lower the weights for a while and work on my form.

Thanks for the comments, BigWhitey

 

[Becoming]

Yep- 3 plates is a mental thing... the first time I tried it, I got stapled for no apparent reason... The senior in HS just laughed at me....

Next time you hit 275 for four- get pumped up and give 315 a whack...

 

[BigWh1tey]

1) you aren't pressing your arch at all. Your feet should be underneath you. Basically you should be ass and traps on the bench, there should be plenty of daylight between your low back and the bench. You quads should be pushing your traps into the bench. Pulll your shoulder blades togther so tight that it hurts. A real arch is a painful thing.
2) You have to bring the bar lower, on your choke vid w/315 the bar is slighlty behind your elbows. No good. If you brought the bar a little lower you might have at least budged it a few inches. The more you drive your elbows into your lats the lower the bar path.
3) the bar shouldn't start and finish in the same position. Its should starts over your chest and end up over your chin . Its okay to flare your elbows as your approaching lockout (They teach this at Naz). If you don't swing your elbows back as your heaving the weight then your not taking advantage of the momentum you've generated at the start of the press. Fuck the straight line bench it puts you at a mechanical disadnvantage.

www.nazarethbarbell.com

 

[Mike_Rojas]

1) you aren't pressing your arch at all. Your feet should be underneath you. Basically you should be ass and traps on the bench, there should be plenty of daylight between your low back and the bench. You quads should be pushing your traps into the bench. Pulll your shoulder blades togther so tight that it hurts. A real arch is a painful thing.
2) You have to bring the bar lower, on your choke vid w/315 the bar is slighlty behind your elbows. No good. If you brought the bar a little lower you might have at least budged it a few inches. The more you drive your elbows into your lats the lower the bar path.
3) the bar shouldn't start and finish in the same position. Its should starts over your chest and end up over your chin . Its okay to flare your elbows as your approaching lockout (They teach this at Naz). If you don't swing your elbows back as your heaving the weight then your not taking advantage of the momentum you've generated at the start of the press. Fuck the straight line bench it puts you at a mechanical disadnvantage.

www.nazarethbarbell.com

Thanks for the tips, BigWh1tey. I brought my warm up sets to my upper ab area, but when I took up 315 I was nervous and took it higher up on my pecs. Got a lot of things to work on. Thanks for taking the time to point these things out.

 

[mekannik]

Just be patient and give yourself time. No sense rushing and risking injury for your bench. It took me till 8 years of random, haphazard training to reach 315. In just two "organized" years I'm chasing 405. Stay the course and focus.

Oh and by the way - - please warn us about your video clips next time. I distinctly heard some cuss words at the very end there. Next time just yell out "FUDGE". The people at my gym just shake their heads and think I'm dieting.

 

[Mike_Rojas]

At least I didn't shoot at my power rack