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- Apr 12, 2012
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Well damn..........I need to get some videos out there too if you get free feedback from Pillar and DYS lol
Thanks for the feedback. Im wearing chucks. I just pulled my sleeves down and theyre at my ankles. Not boots
I won't fukk with those chains anymore. Thats all the gym had...
My feet were just outside shoulder width. Toes pointed slightly out also to help keep my knees out. Ive always had trouble with my knees stsrting to cave, so thats why i assumed my hips are weak.
Get me some footage directly from behind at floor height. I want to see of your arches collapse. That's more common in squatters than weak hips from my observations.
Will do. I'll squat again Thursday and get one for you.
Arches as in feet positioning?
Arches as in the arch of your foot, like between the ball of your foot and heel. Try and touch the ground with the inside of your foot and watch what your knee does.
Yep knee caves. Which means I'm probably not pushing out when I'm coming out of the squat?
Well I need the new vid to be sure. But hypothetically speaking, if your arch is collapsing, I will have to teach you to flex the arch.
Word. Sounds good.
Doing bench today. Any certain angles you would prefer to see?
Bench
95x8x2sets
135x5x2sets
185x5
225x4
255x3x2sets
295x3x5sets
Speed
255x5x3sets
DB Incline
90x15
100x13
Lat PD
120x15
150x12
180x12
Pullups
Abs
Your bench is probably the best of your powerlifts. It only needs some tweaks. But these tweaks are like the finishing touches, so they can be the hardest to learn to implement consistently.
Before every unrack, and this goes for squats as well as deads except there is no unrack lol. Run thru your mind, thinking about where your body is and what it should be doing.
Start at the feet and work up or the other way around. Here are my comments and suggestions:
1. The upper back needs to be kept under control. Your elbows keep flaring out more and more and earlier and earlier as the set of 295 went on. When you warm up, wrap a band around your wrists and grab the bar and bench. This forces you to "pull the bar apart." This will help guide you to keeping the upper back tight and the shoulder blades closer to their original position, longer.
2. Look at the position of the wrist and where the bar sits in the hand when you press. You want the bar inline with the forearm as much as possible without dumping it onto the chest. So flex your wrists a bit.
3. If you are going to wear wrist wraps (and it's fine that you do) then put then on your wrists. You are wearing them on your forearms. That's not helping.
4. The whole time from unrack to rack you need to shove your toes thru the front of your shoes and squeeze your ass hard. Don't let up. It's a full body lift and leg drive matters.
5. You labeled the vid of 255lbs as speed bench. It's not. Speed benching 255 for 5 reps would require like a 600lb max bench. Also typically speed reps are done no more than a triple but opinions vary here. Bottom line is, speed work is not about adapting to weight, it's about becoming faster. So don't worry too much about what's on the bar.
Just copied all that, thanks