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Post by Deleted on Mar 4, 2009 12:03:33 GMT -5
Hey everyone, Just thought I'd post this, as it was my 2nd bench competition, and I was pretty happy with how I did. In June, I weighed in at 191 and benched 303lbs at the "tender" age of 39. Saw photos of my lift afterwards and saw my grip looked more like a close-grip press.  Last week, I weighed in at 187 and benched 330lbs at the "ripe old" age of 40. I was pretty happy with that. I wanted 340, but got it stuck about six inches off the chest, so I better work on that.... Anyway, this post was prompted by the thread out there on gaining/maintaining as we age, and for now) I have a competition bench of 330, vs. a gym bench of 315 when I was in college about 20 years ago, so there's something to keep you motivated! My goal this year is to get 350 and keep my weight down below 190. ;D Kim |
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Post by chancey on Mar 4, 2009 12:33:08 GMT -5
Great job banger! But at 40 some may consider you to be about in your PL prime. It's not unusual to see raw benchers with grips inside the rings. Good luck to 350.
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Post by Deleted on Mar 4, 2009 17:24:58 GMT -5
Thanks Chancey. I agree w/ the prime age comment. When I see lifters in their 30's and 40's, I see them on a level playing field (maybe I'll "feel" differently about it in another five years, who knows?), but I do see some very strong lifters in their mid-forties that just keep getting better.
My grip problem was my own fault. It was my first comp, and I was used to seeing the rings on the standard gym bar, seeing two sets of rings on the inside threw me off, and I put the inside of my grip on the inside ring, instead of my pinkies on the 2nd set of rings, but I got that set straight this time around.
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jp
Full Member
Posts: 183
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Post by jp on Mar 5, 2009 16:11:09 GMT -5
"Saw photos of my lift afterwards and saw my grip looked more like a close-grip press."
Close grip benchers unite!!! LOL!!!
Good lifting!!
John
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Post by GustonPower on Mar 6, 2009 9:02:13 GMT -5
Sounds great. I find myself stronger now than I was 15 years ago. I am 42.
I'm going to go for 310 Sunday and I too have a close grip. My bar is a standard off the rack olympic. The center is knurled, then some smooth section then some more knurling then there is only one set of finished rings. Then knurling the rest of the way out.
I have my pinkies on the rings, so the rest of my hands are closer to the center.
I am more comfortable this way although it does increase stroke distance. I would have to train different with a lot lighter weights for my body to get use to a wider grip, hence the index finger and thumb connection on the ring.
Keep on keeping on.
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Post by Deleted on Mar 6, 2009 9:43:43 GMT -5
I am more comfortable this way although it does increase stroke distance. I would have to train different with a lot lighter weights for my body to get use to a wider grip, hence the index finger and thumb connection on the ring. . Well if you are scared of the long term gains. Like adding great weight to your bench. Then do not change. If you have a meet coming up in 30 days or less. Don't change your grip. If you widen your grip, just by one finger width. You will add 20lbs to your bench in two weeks. Example. I do a work out called illegals. I grab the bar as wide as I can with as much weight as I can. 225 is about tops. I do sets with this grip. It widens the chest and shocks the muscles in your chest. That is one of the things the chest needs to improve. If you keep the same grip all the time, you will get muscle memory. Muscle memory is one of the leading culprits in stagnate weight. When ever you have great changes to your grip or stances. You will lift less weight. At first. Your expanding the muscle. You get bigger and stronger, because your using your muscle in a different way. Bigger is better. Here is what I went through in the past 4 years. My first 100% RAW Federation meet was in December of 2005. BW 194 bench 385. Close grip. Went to the open grip. March 2006. BW 202.5 Opened with 405. Finished with 420. Stayed with that grip. Injured my rotator cuffs. Took the year off. March 2008 BW 214 Bench 430. Widened grip just a half of finger. September 2008 BW 214.2 Bench 455. Widened the grip 1/4 of a finger. Bench will find out the 7th of March 2009 Here is were I know I'm at. BW 220 working out with sets of 3. 500lbs We are thinking 525 or so. When I was in the 198's I wore a Medium shirt. Now in the 220's I were a large. It's to small! Look at my photo below. BW 215 shirt size large. Along with dedication and hard work. Contributed to a wider grip. You along with other close grip lifters can have this advantage too. You just can't fear change. Remember you will loose pounds on your bench at first. The long term gains are phenomenal! |
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Post by Deleted on Mar 6, 2009 10:55:50 GMT -5
Thanks for the information Blackstone. I was talking w/ another master lifter at the meet in his 50's, and he basically had the same approach that you took. Widening his grip seemed to help with the mechanics of the lift by utilizing the chest more in the lift.
I have another meet at the end of March, and I plan on having my ring fingers on the ring instead of my pinkies by that point. I'm hoping to find that point where I can find that I can still keep my elbows tucked at the bottom of the lift (keep the stress off of the shoulders) and keep them that way, but still use my back and chest to fire out of the hole, based on my frame. About the only time I adjust my grip is on DE days, so changing my grip for ME days makes perfect sense.
Good stuff guys! I appreciate the feedback and the information for hand placement.
BTW, that's some great lifting you got going on there, Blackstone! Keep it up!
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Post by DJ on Mar 6, 2009 11:24:29 GMT -5
Though I agree with most everything Blackstone has said (muscle memory, changing up grips and stances), you need to be very careful if you try those illegal(very wide grip) benches. Those can cause numerous shoulder problems and put alot of pressure on them.
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Post by Deleted on Mar 6, 2009 12:30:39 GMT -5
Thanks DJ. I'm very careful anymore about anything that'll rip up my shoulders (I wish I had started tucking my elbows in benchpressing years ago). My training with "wide"grip doesn't usually stray out to far from past the rings (maybe a few fingers outside). I'll defintely keep the weights light if I start getting out there aways (per Mr. Blackstone).
Oh yeah, and I'm looking forward to the March meet! Sounds like it'll be a lot of fun w/ a lot of lifters!
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Post by DJ on Mar 6, 2009 13:35:34 GMT -5
Look forward to seeing you there.
Yes, we filled up quicker than we ever have and unfortunately have had to turn away a large number of lifters.
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Post by Deleted on Mar 6, 2009 20:50:05 GMT -5
you need to be very careful if you try those illegal(very wide grip) benches. Those can cause numerous shoulder problems and put alot of pressure on them. Right you are. Just make sure you just do light sets periodically. To much is bad. Especially with illegals. |
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