So as I said I have been working on bench set up, I read this article here http://www.elitefts.com/documents/step_up.htm and I am trying to get my feet underneath and behind me and drive on to my toes, problem is my lower back is FRIED, not sure if its DOMS or just the fact that I need to work my lower back more effectively.Anyone got any thoughts on that? alos anyone got ant tips on how to stretch out and get a bigger tighter more secure arch for benching?

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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