Internal rotation. Exactly the opposite of what we want. Please oh please do not do this

The rest is ok though I definitely would not wear a stringer but that's more of a personal thing for me

I'm not concerned with your head movement either. I used to lift my head. Don't any more. Really don't notice a difference either way. The only thing I'll say about it is that it leads me to believe you can get up on to your scaps and traps more which we talked about already. My head is pretty pinned in by that along with driving hard into the bench

Ash seems to bring the bar quite low and has absolutely no flare, internal rotation becomes a problem when the bar path is on the upper chest and there is absolutely no tuck and the elbows are flared at all times. Because of this Ash is actually losing power and has the space to do this, with a slight flare on his push he will get a mechanical advantage. Lol at thinking if he flares and puts the bar up half an inch hes going to internally rotate to a point of any risk.

https://www.youtube.com/watch?v=ReaIfedUlkk

Omarisuf and Mark bell both very knowledgeable when it comes to benching and talk about the flare that you're lacking here.

I know where you're going with this. I'm not saying that you're wrong. I'm saying that I don't want him focusing on that now in this context. I should have made that more clear. We're working on his form and addressing this most important things first.

I'm not really concerned about the value you put on my opinion or the value you put on others

All good mate, didn't know there was a coaching situation going on, information overload can be harmful i understand.

GL Ash

in 4 results

Misk training log?


When do we give unsolicited advice? We taking turns or ??

I am here to backseat coach.

Help out bro. All constructive comments welcome

I wanted Ash to keep his log here as kind of an experiment for the misc. He never really programmed or periodized he workouts before. I'm helping him with that.

Hopefully, miscers will learn to set long term goals for themselves, formulate a plan to do accomplish those goals and not grind themselves into the ground every day expecting progress to come out of nowhere.

Well it's pretty obvious from the videos. . .You have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper...you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body... No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.

In on this thread, stuck at the same weight as you. Will be interesting to see how you progress with proper programming. Have a feeling you'll smash 315 in the not so distant future, good luck!

In on this. I swear its been years since we've had a quality lifting thread on here. That officials natty thread was the last one that I remember.

You're going to make it Ash. Other than your biceps of course lmao

what gym you train at? looks familiar

^^ty menUBC Rec, you go there too??

no but i live and train in richmond. should train sometime

i train at a gym with a combo rack and ohio power bar, so comp spec equipment

Great idea!

Would love to man, let’s get a session in sometime

I think the bar path looks solid, right amount of elbow tuckage, hard to say without being there in person.

I would recommend more lat and upper back work as well, juicy lats act as a brace against your arm, can give a bit of a pop out of the hole too. Bigger back lifts you off the bench more, gets you closer to that bar.

Shoulder injuries from bench seem common when the lifter chicken wings his bench, and when the elbow travels far below the bench (Gets closer to the floor) by touching the bar further down your body, close/around the peak of your arch (sternum-ish) and tucking your elbows, it helps eliminate the amount of distance your elbow goes below the bench. - Same idea as dips, you don't want your chest to touch, that is excessive ROM, you want to stop when your upper arm is parallel with the floor.

I would stray away from raising your head and try to keep it on the bench, not saying you can't bench well while doing so, but the less movement of body parts not directly engaged in moving the weight, the better.

Your overall tightness looks a bit loose brah, you can see good explosiveness and full-body push while you're pushing the weight up, but ideally your body is the same tightness throughout the whole movement, everytime you lock out and relax, you lose tightness, no one likes a loose bitch, keep it clean, keep it tight.

Not sure what your breathing is exactly, it looks like you take a breath, de-rack then breathe again before pressing. Where a 1RM is concerned, you should try to take a deep breath before you de-rack and maintain that atleast until your first rep is finished. I'm a fan of maintaining that pressure for the duration of the set, or as far as one can comfortably get without passing out. I'll typically hold my breath for the full 4/5 reps or 8/10 reps before breathing and finishing the set.

Should go without saying but take that deep breath before you lower the weight, not during the lowering phase.

What is your set-up like? Film your bench/bar approach from standing.

Since you're not competing I wouldn't worry about your foot being fully down, I think you could bring those toes further back, at the expensive of a more elevated heel, helps me keep tighter and gives more drive for me anyways. Can you move your legs side to side easily? I put my legs at their maximum width, which isn't very much, but pushing out with my knees like a slut opening her legs, helps stabilize my lower body, I'm not very flexible and pushing against my own limitations helps stabilize me, like your lats and your arm I described earlier. A guy in my gym can practically do the splits, so it does nothing for him, I have him squeeze the bench with his knees like a Catholic school girl instead, the idea is just to have something to push against to give you stability. (You push against the floor for stability, without the floor you have no stability in the Up/Down or Z plane. Knees in/out just gives you X-Y or lateral stability is all)

Mirin your lack of wrist wraps, most people bench with practically a 90 degree angle between the back of the hand and the forearm. You're looking juicy and tight there bro.

You do look like you could have more of an upper back pinch, and arch.

Have you given the slingshot a try? I had a good deal of success with it when programmed in, rather than just dicking around with it.


Things look better with each video, so some of the comments may have been addressed. Listen to your coach over me, just my 2 cents.

^^ thanks a lot man!


Here’s week 1 session 3: (from yesterday)

Incline press: 135x8, 185x3, 205x5, (max set) 155x12, 8, 8, 7

Pec dec: 4x12
Reverse pec dec: 4x 12
Tricep pushdowns

Here’s the max set with 205:



Think I had a couple more, but I’ve almost never done incline Bb pressing before so didn’t push it


This is the third bench session this week (Tuesday, thur and sat) and I’m not sore at all, no pec tendon inflammation etc. Loving the high frequency approach

You can incline press more than me lmao. Feels bad.

lolwot srs? How is that even possible with a 370 flat bench?

Most I've done was 225x2 and it was hard as FUK. I'm a very specific lifter. I barely do secondary movements that aren't very close to the competition lifts. Very barebones approach to lifting.

Damn would've never guessed, thought the carryover from comp bench would be enough to get you to a ~3 plate incline bench

good luck bro

Good luck fellow BC’er. When I was 47 , I did my best bench of 225-9 on flat bench .
I thought for sure I’d do 3 plates, but I burnt myself out with that set and failed.
I never have anyone help as I prefer to feel the weight, and I couldn’t get over how heavy 315 felt just taking it off the rack.
The guy spotting me was in disbelief that I didn’t get it back up again , as I took it down so easily lol .
Never tried again ,and am to old imo . Especially seeing as I get terrible tendonitis in my elbows and forearms after benching heavy unless I use dumbbells .

Looking forward to seeing you pull it off though

can any experienced lifter help me out?

i can incline 235 x 5 x 5 but cant even flat bench press 275.

flat bench press has never felt natural for me and i cant seem to grind through sticking points.

i've personally seen people flat bench 100+ more pounds than me but struggle to overhead press weights that I can rep multiple times.

am i just shoulder dominant and have shyt chest strength?

I’d start with creating a new thread instead of hijacking OP’s

You kinda answered your own question. You don't flat bench enough clearly. Getting stronger can easily be done by periodizing your workouts and just doing the lift more often. That's really what a lot of people lack.

Incline is kind of hard to compare though, depends upon how steep the bench is set and also wether or not you bring the bar to your nipples or to your neck. I always bring the bar to my neck because I feel it the most in the upper chest this way, but I know I can do atleast 25 lbs more if I bring the bar lower down on my chest.

Wtf? Brah you should be inclining 3 plates

I know, feels weird man.Yeah I've done both. Still hard as chit and it's super heavy in my hands. Put 225 on the bar on flat and it's practically a feather lol.