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Quick Navigation Bottom Misc
Forum » 345 x 3 Bench press
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Thread: 345 x 3 Bench press

post 1682466953 05-10-2023, 08:45 PM
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#1
  1. Jacobcapra
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345 x 3 Bench press

I know I know kind of sloppy. But the weight was moving hella fast today. Still weighing in at about 178-180 in the mornings.

Been trying pretty hard to maximize my leg drive, but still get issues with my butt leaving the bench. First rep may have left the bench, second and third definitely did by a couple inches.

The most annoying part is that amount of butt lift is honestly not even helping me in the way lifting your butt traditionally does. All it's doing is causing it to be a failed lift in a meet.



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Current - 181.4 lb. (1/23/18)
post 1682466993 05-10-2023, 08:46 PM
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#2
  1. BigGuyTruth
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Very impressive
post 1682467083 05-10-2023, 08:48 PM
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#3
  1. GaryRidgway
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The butt coming up is an easy fix. Before you unrack lift your butt and bring it as far back as you can and put it back on the bench but keep the tension in your legs.

That looked fast though.
Beer is my brush and the road is my canvas
post 1682467193 05-10-2023, 08:50 PM
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#4
  1. Deutschlandbrah
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Repping almost 2x bw, good stuff.
post 1682467383 05-10-2023, 08:53 PM
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#5
  1. SpeakethTruth
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Sick lift.
post 1682467833 05-10-2023, 08:59 PM
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#6
  1. Jacobcapra
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Originally Posted By GaryRidgway⏩
The butt coming up is an easy fix. Before you unrack lift your butt and bring it as far back as you can and put it back on the bench but keep the tension in your legs.

That looked fast though.
TY mate yeah that's easily the fastest 345 has ever moved for me.

Yeah I try to do that but my lower back is super inflexible. I have some X-rays back from when I herniated my L5/S1 that show my lumbar spine is straight as a board, though there's supposed to be some curvature. Supposedly it can be a natural response by your body to try to protect the area where the hernia occurred.

Basically an excuse, but I can't seem to get my butt into a position where it isn't capable of coming off the bench.
**Georgia Crew**
**Mechanical Engineering Crew**
**2018 Aesthetics Crew**

01/02/2018 - 202.2 lb.
Current - 181.4 lb. (1/23/18)
post 1682468023 05-10-2023, 09:03 PM
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#7
  1. DuracellBunny
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Your right foot isn't turned out as far as your left.

When you set up and move your hips towards you shoulders to create the arch, then set your feet, turn your feet out as far as you can (both of them further than your left foot is in that video). The tension in your hips makes it very difficult to lift them.

You will still be able to use leg drive horizontally (which is what you want), but it greatly reduces any vertical tendency.
Screw nature; my body will do what I DAMN WELL tell it to do!

The only dangerous thing about an exercise is the person doing it.

They had the technology to rebuild me. They made me better, stronger, faster......
post 1682468043 05-10-2023, 09:03 PM
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#8
  1. GaryRidgway
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Originally Posted By Jacobcapra⏩
TY mate yeah that's easily the fastest 345 has ever moved for me.

Yeah I try to do that but my lower back is super inflexible. I have some X-rays back from when I herniated my L5/S1 that show my lumbar spine is straight as a board, though there's supposed to be some curvature. Supposedly it can be a natural response by your body to try to protect the area where the hernia occurred.

Basically an excuse, but I can't seem to get my butt into a position where it isn't capable of coming off the bench.
I'm probably not explaining it the best but basically if you can your butt on the bench with your hips already fully extended it can't possibly come up. I wanna say I heard a guy named Jay Nera explain it along time ago. You won't even lose any strength once you figure it out.
Beer is my brush and the road is my canvas
post 1682472363 05-10-2023, 10:44 PM
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#9
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That chit moved fast, damn brah mirin hard, strong AF
post 1682484433 05-11-2023, 06:07 AM
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#10
  1. Jacobcapra
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Originally Posted By DuracellBunny⏩
Your right foot isn't turned out as far as your left.

When you set up and move your hips towards you shoulders to create the arch, then set your feet, turn your feet out as far as you can (both of them further than your left foot is in that video). The tension in your hips makes it very difficult to lift them.

You will still be able to use leg drive horizontally (which is what you want), but it greatly reduces any vertical tendency.
I've seen some big benchers doing this (though most have their feet forward) I never really think too much about the angle of the feet. Will need to try this out as well
**Georgia Crew**
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**2018 Aesthetics Crew**

01/02/2018 - 202.2 lb.
Current - 181.4 lb. (1/23/18)
post 1682485033 05-11-2023, 06:23 AM
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#11
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Originally Posted By Jacobcapra⏩
I know I know kind of sloppy. But the weight was moving hella fast today. Still weighing in at about 178-180 in the mornings.

Been trying pretty hard to maximize my leg drive, but still get issues with my butt leaving the bench. First rep may have left the bench, second and third definitely did by a couple inches.

The most annoying part is that amount of butt lift is honestly not even helping me in the way lifting your butt traditionally does. All it's doing is causing it to be a failed lift in a meet.



Ass is a mile off the bench. 3 red lights. Not impressed.
post 1682485053 05-11-2023, 06:24 AM
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#12
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Mirin srs
Gjdm
Sloots Gon Sloot.
post 1682485183 05-11-2023, 06:27 AM
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#13
  1. AdvancedDreamer
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Originally Posted By Khumatmibro⏩
Ass is a mile off the bench. 3 red lights. Not impressed.
It wasn’t that bad. Still very impressive.
post 1682485723 05-11-2023, 06:40 AM
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#14
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Keep hustling, twink.
post 1682485823 05-11-2023, 06:42 AM
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#15
  1. Jacobcapra
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Originally Posted By Khumatmibro⏩
Ass is a mile off the bench. 3 red lights. Not impressed.
Post your bench
**Georgia Crew**
**Mechanical Engineering Crew**
**2018 Aesthetics Crew**

01/02/2018 - 202.2 lb.
Current - 181.4 lb. (1/23/18)
post 1682486183 05-11-2023, 06:49 AM
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#16
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Mirin brah gjdm
You can't fight fate
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