Nice lookin WO there beast :)

Bench feelin better with the extra volume??

Yeah its been good getting some more volume on the bench. Since watching that bench clip anuj posted, my shoulder blades are really close together for the first time. So Im adjusting to that. However now my back feels really arched and tight. I just hope im not over arching.

MaRvO.

Tuesday 5th feb
recovery day

Squat 122.5kg 2x4
Dynamic Press 35kg 10x3

Is your butt on the bench? What else has changed besides the shoulder blades. Oh, and I should point out to you and to Hithopper, that the shoulder blades (and shoulders) should also be somewhat depressed, not just pinched. So down, and in.

Yeah my butt is on the bench. I pull my shoulder blades back. I dont try and arch my back, but there is quite an arch.

Do you notice similar problems just laying in bed on your back? Like it's uncomfortable because your back is so arched, etc?

And, if you lay flat on your back and raise one leg straight up, while relaxing the down leg, are you unable to do that without the other one being pulled up with it?

No I dont have any problems like that.
I think I just figured out what I am doing though. I think when I have been pulling my shoulders back im lifting my chest. Trying to get my shoulders further back and this is causing me to arch my back.

Well then that is going to cause me to ask all knew questions :)

I can raise my leg 3/4 of the way to vertical, before the relaxed leg comes up. What does this mean?

Means you need to loosen up your hip flexors a bit. Tight flexors could contribute to that feeling of tightness in the arch. Especially the bench press position with your feet down and back a bit. You are stretching the hip flexors and they go all the way around to the back, thus pulling on it. It could also be that you lumbars are a bit tight too.

On this thing with the shoulders either you are just overdoing it or you are compensating by simply extending the upper back rather than actually bring the scapula down and in. You shouldn't be up on the top of your shoulders or anything like that. You should still have a nice flat and wide base of support.