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Ashwar's road to 3 plate bench training log
Ashwar's road to 3 plate bench training log
03-06-2018, 11:52 PM
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#31
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Originally Posted By AshWar⏩
Ok I guess. You just look "off".wtf those are full reps, every single rep touches the chest. It's the low angle. Couldn't lift the bar if I wasn't using stretch reflex and not touching the chest
You have arn though and he should take care of you. Best of luck.
03-06-2018, 11:52 PM
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#32
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Your set up can be tighter and you'll get even more leg drive
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03-07-2018, 12:00 AM
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#33
03-07-2018, 12:00 AM
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#34
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ayyy lmfao OP.
jakes on you, pretty sure with some form adjustments you can already hit 3 plates.
As others said
1 leg drive: Plant the toes of your feet feet further back and lock your toes in place. They should never move from the place you plant them, imagine they are now bolted to the ground. The proper placement should be you can just barely touch your heels to the floor or they are mm's off the ground at most. The act of driving the heels through the floor will send power through your feet / lower body into the bar.
2 retract scapula and keep it locked in tight
3 overall body tightness. Essentially, once you're in position to bench and you have the bar above over your chest you should now be a brickchithouse locked into place. Nothing moves only the movements necessary to press. Your feet should not be bouncing moving around, your head or anything other than your elbows and shoulders. Everything in your entire body should be flexed and tight locking itself into place.
Imagine jumping off of a soft surface. You will not jump as high as you would off a solid surface because the force will be absorbed into the soft surface but the hard surface will reflect it all back.
You just need to study the mechanics of benching and you will hit it.
btw wtf is that head bobbing thing you are doing? stahp it op, stahp.
jakes on you, pretty sure with some form adjustments you can already hit 3 plates.
As others said
1 leg drive: Plant the toes of your feet feet further back and lock your toes in place. They should never move from the place you plant them, imagine they are now bolted to the ground. The proper placement should be you can just barely touch your heels to the floor or they are mm's off the ground at most. The act of driving the heels through the floor will send power through your feet / lower body into the bar.
2 retract scapula and keep it locked in tight
3 overall body tightness. Essentially, once you're in position to bench and you have the bar above over your chest you should now be a brickchithouse locked into place. Nothing moves only the movements necessary to press. Your feet should not be bouncing moving around, your head or anything other than your elbows and shoulders. Everything in your entire body should be flexed and tight locking itself into place.
Imagine jumping off of a soft surface. You will not jump as high as you would off a solid surface because the force will be absorbed into the soft surface but the hard surface will reflect it all back.
You just need to study the mechanics of benching and you will hit it.
btw wtf is that head bobbing thing you are doing? stahp it op, stahp.
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03-07-2018, 12:03 AM
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#35
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Originally Posted By AshWar⏩
Yea when I bench my feet barely move and I saw you shuffle yours. Sheiko really hammered form for me, benching 3x a week was godsend for my progression and even just technique. Also helped me get a bit wider and flare safely on the way upwill work on that, maybe arch more and plant my feet even further back
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03-07-2018, 12:34 AM
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#36
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Form wasn't bad. Definitely need more scapular retraction though. Wouldn't worry about the head raising thing it won't be an issue. I used to do it, but compete USAPL so I have to keep it down.
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03-07-2018, 12:46 AM
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#37
Originally Posted By Joseph1990⏩
Damn thats solid info, will rep on rcayyy lmfao OP.
jakes on you, pretty sure with some form adjustments you can already hit 3 plates.
As others said
1 leg drive: Plant the toes of your feet feet further back and lock your toes in place. They should never move from the place you plant them, imagine they are now bolted to the ground. The proper placement should be you can just barely touch your heels to the floor or they are mm's off the ground at most. The act of driving the heels through the floor will send power through your feet / lower body into the bar.
2 retract scapula and keep it locked in tight
3 overall body tightness. Essentially, once you're in position to bench and you have the bar above over your chest you should now be a brickchithouse locked into place. Nothing moves only the movements necessary to press. Your feet should not be bouncing moving around, your head or anything other than your elbows and shoulders. Everything in your entire body should be flexed and tight locking itself into place.
Imagine jumping off of a soft surface. You will not jump as high as you would off a solid surface because the force will be absorbed into the soft surface but the hard surface will reflect it all back.
You just need to study the mechanics of benching and you will hit it.
btw wtf is that head bobbing thing you are doing? stahp it op, stahp.
jakes on you, pretty sure with some form adjustments you can already hit 3 plates.
As others said
1 leg drive: Plant the toes of your feet feet further back and lock your toes in place. They should never move from the place you plant them, imagine they are now bolted to the ground. The proper placement should be you can just barely touch your heels to the floor or they are mm's off the ground at most. The act of driving the heels through the floor will send power through your feet / lower body into the bar.
2 retract scapula and keep it locked in tight
3 overall body tightness. Essentially, once you're in position to bench and you have the bar above over your chest you should now be a brickchithouse locked into place. Nothing moves only the movements necessary to press. Your feet should not be bouncing moving around, your head or anything other than your elbows and shoulders. Everything in your entire body should be flexed and tight locking itself into place.
Imagine jumping off of a soft surface. You will not jump as high as you would off a solid surface because the force will be absorbed into the soft surface but the hard surface will reflect it all back.
You just need to study the mechanics of benching and you will hit it.
btw wtf is that head bobbing thing you are doing? stahp it op, stahp.
03-07-2018, 02:56 AM
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#38
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Good luck with your goal. 3 plates either side, I can't even imagine. After months out of the gym I am just hopeful I'll one day be able to get 100kg for reps!
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03-07-2018, 03:05 AM
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#39
03-07-2018, 03:28 AM
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#40
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Originally Posted By AshWar⏩
Did you want it moved? And listen to your coach. He'll get you to 315.sup bros, gonna be posting my bench progress here, goal is to get to a natty 315 lbs bench while staying <190 lbs. Last bench session I grinded out 275x3, and current bw is 178 lbs
Arn710 was kind enough to offer to do the bench programming for me, really appreciate his help. Gonna be updating every bench workout, and post video of a set or two here.
idk if this will be moved to the training journal section
Arn710 was kind enough to offer to do the bench programming for me, really appreciate his help. Gonna be updating every bench workout, and post video of a set or two here.
idk if this will be moved to the training journal section
03-07-2018, 04:09 AM
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#41
Originally Posted By Iceman1800⏩
I would prefer it get left here if possible. I'd like to see the misc learn a little bit about proper programming for a goal instead of the typical "how's my split"Did you want it moved? And listen to your coach. He'll get you to 315.
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
03-07-2018, 04:16 AM
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#42
Originally Posted By Joseph1990⏩
This is all good stuff and OP should definitely try to incorporate thisayyy lmfao OP.
jakes on you, pretty sure with some form adjustments you can already hit 3 plates.
As others said
1 leg drive: Plant the toes of your feet feet further back and lock your toes in place. They should never move from the place you plant them, imagine they are now bolted to the ground. The proper placement should be you can just barely touch your heels to the floor or they are mm's off the ground at most. The act of driving the heels through the floor will send power through your feet / lower body into the bar.
2 retract scapula and keep it locked in tight
3 overall body tightness. Essentially, once you're in position to bench and you have the bar above over your chest you should now be a brickchithouse locked into place. Nothing moves only the movements necessary to press. Your feet should not be bouncing moving around, your head or anything other than your elbows and shoulders. Everything in your entire body should be flexed and tight locking itself into place.
Imagine jumping off of a soft surface. You will not jump as high as you would off a solid surface because the force will be absorbed into the soft surface but the hard surface will reflect it all back.
You just need to study the mechanics of benching and you will hit it.
btw wtf is that head bobbing thing you are doing? stahp it op, stahp.
jakes on you, pretty sure with some form adjustments you can already hit 3 plates.
As others said
1 leg drive: Plant the toes of your feet feet further back and lock your toes in place. They should never move from the place you plant them, imagine they are now bolted to the ground. The proper placement should be you can just barely touch your heels to the floor or they are mm's off the ground at most. The act of driving the heels through the floor will send power through your feet / lower body into the bar.
2 retract scapula and keep it locked in tight
3 overall body tightness. Essentially, once you're in position to bench and you have the bar above over your chest you should now be a brickchithouse locked into place. Nothing moves only the movements necessary to press. Your feet should not be bouncing moving around, your head or anything other than your elbows and shoulders. Everything in your entire body should be flexed and tight locking itself into place.
Imagine jumping off of a soft surface. You will not jump as high as you would off a solid surface because the force will be absorbed into the soft surface but the hard surface will reflect it all back.
You just need to study the mechanics of benching and you will hit it.
btw wtf is that head bobbing thing you are doing? stahp it op, stahp.
He's a little loose in the lower body but nothing I'm overly concerned about
Bar path and elbow tracking look great. Actually surprised me how good it looked
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
03-07-2018, 04:19 AM
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#43
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Good luck!
Precisely the same goal here, I'm at 127.5(kg) for sets of four at the moment, so probably close for a single at 3 plates but not quite
Hitting bench 3x a week for a bit, been stuck in a rut just doing chest heavy once a week
Precisely the same goal here, I'm at 127.5(kg) for sets of four at the moment, so probably close for a single at 3 plates but not quite
Hitting bench 3x a week for a bit, been stuck in a rut just doing chest heavy once a week
03-07-2018, 04:32 AM
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#44
Originally Posted By Furybox⏩
3 general piece of advice for improving your bench:Good luck!
Precisely the same goal here, I'm at 127.5(kg) for sets of four at the moment, so probably close for a single at 3 plates but not quite
Hitting bench 3x a week for a bit, been stuck in a rut just doing chest heavy once a week
Precisely the same goal here, I'm at 127.5(kg) for sets of four at the moment, so probably close for a single at 3 plates but not quite
Hitting bench 3x a week for a bit, been stuck in a rut just doing chest heavy once a week
1. Do a lot of close grip bench instead of comp grip. Close grip really hammers the power aspect and speed off the chest. That's where most people are weakest.
2. Most people just don't have enough volume in their programs. I constantly see multiple sets of 3 and 5 through out the week. That's good if you're getting close a meet or your goal but you're not developing the mass you need in that rep range. You're not stimulating the base you need to build the strength
3. Your form can always be better. I never stop critiquing the way I do things. Try to get better every time. Don't get complacent
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
03-09-2018, 06:44 PM
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#45
Just did a prep bench workout for the program I'll be running from next week
Did 225 for sets of 8, 8, 6, 5
then paused 225 for 4, 4
For those saying the reps weren't full, here's a better angle (paused bench, last set):
Trying my best to move my feet closer to directly below the bar, felt a lot more stable. Just felt a little strain on my lower back-hip joint, but I can feel my legs activating throughout the lift. Like even before the bar hits the chest, I can feel the leg drive kicking in
Did 225 for sets of 8, 8, 6, 5
then paused 225 for 4, 4
For those saying the reps weren't full, here's a better angle (paused bench, last set):
Trying my best to move my feet closer to directly below the bar, felt a lot more stable. Just felt a little strain on my lower back-hip joint, but I can feel my legs activating throughout the lift. Like even before the bar hits the chest, I can feel the leg drive kicking in
03-13-2018, 10:09 PM
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#46
Week 1 session 1:
Close grip bench: bar x 10, 135 x 10, 185 x 6 (Warmups)
225 x 5 (max set)
185 x 10, 7, 6, 5
Pec Deck 4 sets ~12 reps
Rear delt flys 4x12
Skullcrushers 4x10
Here's the max set with 225:
Grip is inside the inner knurling (just outside of shoulder width)
Had at least a couple more I think
Close grip bench: bar x 10, 135 x 10, 185 x 6 (Warmups)
225 x 5 (max set)
185 x 10, 7, 6, 5
Pec Deck 4 sets ~12 reps
Rear delt flys 4x12
Skullcrushers 4x10
Here's the max set with 225:
Grip is inside the inner knurling (just outside of shoulder width)
Had at least a couple more I think
03-13-2018, 10:14 PM
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#47
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Nice lifts oppie.
mirin the haircut and shave gains
look way better in the video you just posted
nohomo
mirin the haircut and shave gains
look way better in the video you just posted
nohomo
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03-13-2018, 10:32 PM
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#48
Originally Posted By areyoucereal⏩
ty men, went to the barber to get it trimmed "by" 1 cm, mfker trimmed "to" 1 cm. ended up shaving it completelyNice lifts oppie.
mirin the haircut and shave gains
look way better in the video you just posted
nohomo
mirin the haircut and shave gains
look way better in the video you just posted
nohomo
03-15-2018, 12:44 PM
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#49
Week 1 session 2:
Floor press- 135x6, 185x5 (warmups) 205x8, 215x8, 215x7, 205x8
OHP- 135 x 3 x 5
db flys: 20 lbs, 4 sets of 12-15, full stretch at the bottom
Face pulls: 4x12
Floor press max set
First time doing these, trying not to use any leg drive
Got some strange looks from people in the gym, since all the benches were empty and I was benching off the floor. A personal trainer came up to me and started asking me why I wasn't using the bench lol
Floor press- 135x6, 185x5 (warmups) 205x8, 215x8, 215x7, 205x8
OHP- 135 x 3 x 5
db flys: 20 lbs, 4 sets of 12-15, full stretch at the bottom
Face pulls: 4x12
Floor press max set
First time doing these, trying not to use any leg drive
Got some strange looks from people in the gym, since all the benches were empty and I was benching off the floor. A personal trainer came up to me and started asking me why I wasn't using the bench lol
03-15-2018, 12:59 PM
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#50
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in on this! get it gurrrl
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03-15-2018, 01:04 PM
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#51
Floor presses look great. Just stick your legs straight out but don't neglect to set your shoulders properly
I want to see 215 4x8 next week. Better every week
I want to see 215 4x8 next week. Better every week
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
03-15-2018, 01:04 PM
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#52
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More interested in your biceps progress tbh
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03-15-2018, 01:10 PM
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#53
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Keep your head down
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03-15-2018, 01:13 PM
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#54
Originally Posted By arn710⏩
That's the goal for next week! Surprising how good my pec/shoulders feel and recover when I'm not sticking with heavy triples and low volume each sessionFloor presses look great. Just stick your legs straight out but don't neglect to set your shoulders properly
I want to see 215 4x8 next week. Better every week
I want to see 215 4x8 next week. Better every week
Originally Posted By CaliSuperSport⏩
15.2 for the last two years, don't think there's gonna be any progress there ;_;More interested in your biceps progress tbh
03-15-2018, 01:14 PM
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#55
Originally Posted By squirrell751⏩
Been lifting like this since I started benching. I'm not competing in PL, and my neck doesn't get strained at all.. Why do you think I should keep it down?Keep your head down
You'll wish you had done it sooner
You'll wish you had done it sooner
03-15-2018, 01:19 PM
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#56
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Vast amount of knowledge ITT so far. Gonna work on that bench form tonight. Looking good ashwarbrah
03-15-2018, 01:25 PM
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#57
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In on this. Great info to read up on. Maybe I'll get 3 plates soon
03-15-2018, 01:29 PM
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#58
03-15-2018, 01:32 PM
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#59
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Cant understate how important full body tension is with the bench press, imo more technical base lift than squat and deadlift.
From your videos my tips would be wearing some sort of stringer in which your back is in contact with the bench, skin to bench will help you keep tighter when creating scapula retraction and your arch.
I would play around with bringing your feet as far back as possible and using leg drive off your tippy toes instead of flat foot, bringing your legs back as far as possible helps with total body tension and even creates an easier arch for some lacking flexibility.
I'd suggest bring the bar the slightest bit higher on your chest and flaring your elbows after the initial push, will help use more of the shoulder and create a leverage advantage with a stronger bar path.
Get help with your lift off on max attempt efforts, helps soooo much with keeping tight, also remember, benching setup shouldn't feel comfortable, you should feel uncomfortable within the tension in your scapula and lats when you unrack.
Also, bench is related to bodyweight the most out of any lift I've experienced in the gym, put on weight and your bench will undoubtedly increase, overall mass creates leverage advantages and a shorter range of motion
From your videos my tips would be wearing some sort of stringer in which your back is in contact with the bench, skin to bench will help you keep tighter when creating scapula retraction and your arch.
I would play around with bringing your feet as far back as possible and using leg drive off your tippy toes instead of flat foot, bringing your legs back as far as possible helps with total body tension and even creates an easier arch for some lacking flexibility.
I'd suggest bring the bar the slightest bit higher on your chest and flaring your elbows after the initial push, will help use more of the shoulder and create a leverage advantage with a stronger bar path.
Get help with your lift off on max attempt efforts, helps soooo much with keeping tight, also remember, benching setup shouldn't feel comfortable, you should feel uncomfortable within the tension in your scapula and lats when you unrack.
Also, bench is related to bodyweight the most out of any lift I've experienced in the gym, put on weight and your bench will undoubtedly increase, overall mass creates leverage advantages and a shorter range of motion
03-15-2018, 01:46 PM
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#60
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Arn you mind posting his programming for the week with commentary on how you are planning the progression?
Also is your 315 plan taking a different approach than a 405 plan would?
Just asking because my journey to 315 was a lot different than my journey to 225 was. Then I just cheated and ran Smolov jr to get my 345. Learning advanced programming would be nice.
Also is your 315 plan taking a different approach than a 405 plan would?
Just asking because my journey to 315 was a lot different than my journey to 225 was. Then I just cheated and ran Smolov jr to get my 345. Learning advanced programming would be nice.
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