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Old 09-28-2009, 05:27 PM   #1761
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I'm not really sure but what is proper practice for bench concerning the head lifting off the bench?

IW
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Old 09-28-2009, 05:34 PM   #1762
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he can't help it after 40+ years of benching that way....







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Old 09-28-2009, 09:03 PM   #1763
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Dub

Some powerlifting feds allow it, others dont.I do it cos when I follow the bar down with my eyes I tend to get a more controlled negative and hence a better bar path.It just feels comfy for me.

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Old 09-29-2009, 01:09 PM   #1764
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ME Squat Day

Hit the GMs today, hit a PR triple which was ok, I was losing my arch on my last rep so I canned it there and did 2 more clean reps after a rest.Moved to banded Sumos using 2 orange bands, these were extremely heavy at the top, wow my upper back really had to work overtime to keep me in good form.Finished with planks and then 2 sets of band curls.

ME Squat Day 28/9/09

GMs Squat Stance
1x3 105kg
1x3 112.5kg
1x2 112.5kg

Sumos +2 Orange Bands
4x1 130kg
1xM 140kg

Bastard Planks
4 x40,37,37,37 secs BW+20kg

Yellow Band Leg Curl
2x20
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Old 09-29-2009, 01:45 PM   #1765
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Quote:
Originally Posted by HIThopper View Post
Dub

Some powerlifting feds allow it, others dont.I do it cos when I follow the bar down with my eyes I tend to get a more controlled negative and hence a better bar path.It just feels comfy for me.

Pitski Blow me : - )
haha...

nice triple big boy.
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Old 09-29-2009, 04:27 PM   #1766
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I see I see.

Anatomically, is there any difference? I mean as far as effects of the lift.

IW
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Old 09-30-2009, 01:10 PM   #1767
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Dub

This is straight from Louies Book of Methods.

Take the bar out of the rack by yourself, pulling the shoulder blades together and
gripping the bar as tight as possible. Next, pull the bar out of the rack as if you were doing a pullover.
This activates the lats properly. Pull the bar straight above the point on the chest where you
want to lower it. Lower the bar quickly in a straight line.

Hold your breath for up to five reps. Holding the breath defines heavy training. Take as much
air in as possible before lifting the bar from the rack. Lower the bar as fast as possible. Stop the
bar as fast as possible and reverse to the concentric phase as fast as possible. When training, raise
your head as the bar is lowered and keep your eyes on the bar throughout the movement.

Your technique during competition should be the same as in training with one exception. Use a
maximum wide grip with a thumb grip and use a lift off. As the bar is lowered, raise the head fi rst
and then the shoulders as if you were doing a sit-up. This will enable you to bring the bar lower
on the body without rolling it out of your hands.
Once the press command is given, slam your head and shoulders back down on the bench for
stability. Keep the feet out in front of the knees and press down on the heels to ensure that your
butt stays on the bench. A longer torso is more advantageous for bench pressing. Therefore, avoid
shortening the torso by arching the lower back. In addition, an extreme arch can cause an injury.
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Old 09-30-2009, 01:30 PM   #1768
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ME Bench Day

Did some floor pressing today, went pretty well, hit a PR close grip of 107.5kg on the bar.Not bad, the lift felt more awkward than heavy if that makes sense.Did some push pressing next, kicked ass the widowmakers are becoming HARD!! finished with tris and some heavy ass rowing.

ME Bench Day 30/9/09

CG Floor Press
2x1 100kg
1x1 107.5kg (PR)
1x6 80kg

Push Press
3x3 52.5kg
1x12+4 RP 38.5kg

DB Skullcrusher
3x7 12.5kg ea 20 secs rest betweeen sets
3x7,7,5 12.5kg ea 25 secs rest between sets

DB Rows
1x5 50kg
2x5 55kg
1x15 40kg

Coulda done 20+ on that last set but I was totally spent.Good day.

Last edited by HIThopper; 09-30-2009 at 02:25 PM..
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Old 09-30-2009, 03:12 PM   #1769
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Quote:
Originally Posted by HIThopper View Post
This is straight from Louies Book of Methods.

Take the bar out of the rack by yourself, pulling the shoulder blades together and
gripping the bar as tight as possible. Next, pull the bar out of the rack as if you were doing a pullover.
This activates the lats properly. Pull the bar straight above the point on the chest where you
want to lower it. Lower the bar quickly in a straight line.

Hold your breath for up to five reps. Holding the breath defines heavy training. Take as much
air in as possible before lifting the bar from the rack. Lower the bar as fast as possible. Stop the
bar as fast as possible and reverse to the concentric phase as fast as possible. When training, raise
your head as the bar is lowered and keep your eyes on the bar throughout the movement.

Your technique during competition should be the same as in training with one exception. Use a
maximum wide grip with a thumb grip and use a lift off. As the bar is lowered, raise the head fi rst
and then the shoulders as if you were doing a sit-up. This will enable you to bring the bar lower
on the body without rolling it out of your hands.
Once the press command is given, slam your head and shoulders back down on the bench for
stability. Keep the feet out in front of the knees and press down on the heels to ensure that your
butt stays on the bench. A longer torso is more advantageous for bench pressing. Therefore, avoid
shortening the torso by arching the lower back. In addition, an extreme arch can cause an injury.
If I have to hold my breath, lower the bar as fast as possible and slam my head and shoulders back in order to get a good bench press...I'll stick with my shitty bench pressing.

Kane's Sig:"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Old 09-30-2009, 03:15 PM   #1770
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i can hold my breath for a triple....but there's no way for five reps if it's fairly heavy
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