Post by toolpod on Jul 31, 2006 12:10:38 GMT -5
Ok...finally bumped my bench training PR yesterday
I hit 450 at 199 bwt. (201 before me and my copy of Popular Mechanics hit the John for a long download ;D )
I had done 455 some time back, but I never really felt comfortable with that because the spotter put his hands on the bar. He swore he didn't give me anything, but that didn't matter.
This time nobody touched the bar but me.
This was the third Sunday in a row that I tried 450, third time was the charm...ended up being late for Church.
Started with some rotator cuff prehab, ramped up as follows:
10X135
8X225
5X315
1X405
1X420
After that I went on to miss on my first attempt at 450...I don't normally have much of an arch, but what I did have sorta collapsed during the push (DOH!)...I ended up stalling about 2-3 inches from lockout...right on the edge of closing my elbows in...fought it for about 4 seconds before the spotters took it.
I was not happy.
I waited about 10 minutes and then went for a second try...not really expecting to get it...last week my second attempt went much worse than the first...but I got pissed and set up tight for another shot.
My spotters were screaming at my head to "leave it all here!" I grabbed the bar and brought it down, it felt lighter somehow and then I threw in the kitchen sink. Got it up to the sticking point, struggled for about a half second, and then I felt my elbows start to move in, and I knew I had it then! Locked out and put it back in the rack! Duckies but that felt good.
After that I was pretty much useless for the rest of the day.
Granted, there was no long pause...pretty much a touch and go, but that will come in time I suppose.
I try to keep fairly good form in the gym, I'm good for a competition pause at 430 - 440. I just figured I get it first, then make it pretty!
Forgot one thing: Thank you Lord!
I hit 450 at 199 bwt. (201 before me and my copy of Popular Mechanics hit the John for a long download ;D )
I had done 455 some time back, but I never really felt comfortable with that because the spotter put his hands on the bar. He swore he didn't give me anything, but that didn't matter.
This time nobody touched the bar but me.
This was the third Sunday in a row that I tried 450, third time was the charm...ended up being late for Church.
Started with some rotator cuff prehab, ramped up as follows:
10X135
8X225
5X315
1X405
1X420
After that I went on to miss on my first attempt at 450...I don't normally have much of an arch, but what I did have sorta collapsed during the push (DOH!)...I ended up stalling about 2-3 inches from lockout...right on the edge of closing my elbows in...fought it for about 4 seconds before the spotters took it.
I was not happy.
I waited about 10 minutes and then went for a second try...not really expecting to get it...last week my second attempt went much worse than the first...but I got pissed and set up tight for another shot.
My spotters were screaming at my head to "leave it all here!" I grabbed the bar and brought it down, it felt lighter somehow and then I threw in the kitchen sink. Got it up to the sticking point, struggled for about a half second, and then I felt my elbows start to move in, and I knew I had it then! Locked out and put it back in the rack! Duckies but that felt good.
After that I was pretty much useless for the rest of the day.
Granted, there was no long pause...pretty much a touch and go, but that will come in time I suppose.
I try to keep fairly good form in the gym, I'm good for a competition pause at 430 - 440. I just figured I get it first, then make it pretty!
Forgot one thing: Thank you Lord!