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bp455
11-18-13, 9:55 pm
http://www.dailymotion.com/video/x179z53_opener-bench

my opener usapl 303.1 at 175 bw thought had more in me but struggled
when was easy a month ago.

had lost 2 lbs at meet but still feel should be doing more,

Need to be much tighter on bench was and lost that tightness
need my arch back or at least better.
Possibly bring in grip width to get more triceps and work the triceps more as well.

Thanks any advice.

bp455
11-20-13, 7:50 pm
squats 1st time month sore already
things popping and felt ripping

4 light squat sets only to 225 felt good depth

benched tonight w/u 225 x 8 250 x 8 250 x 10 last set easiest sign need some higher rep workouts.
home and homework w/son.

corey_hayes
11-21-13, 12:13 am
To bench that wide you are really going to have to get that arch up and learn to press in a straight line. You also dont get much leg drive but theres a simple solution to both the leg drive and arch

When thinking about leg motion, push yourself back INTO your traps instead of pushing your hips up.

bp455
11-21-13, 7:47 pm
To bench that wide you are really going to have to get that arch up and learn to press in a straight line. You also dont get much leg drive but theres a simple solution to both the leg drive and arch

When thinking about leg motion, push yourself back INTO your traps instead of pushing your hips up.

yes thanks a lot appreciate it.
In looking at video did not realize how bad arch or lack there of one was.
About 2-3 months ago I was using a tube and was doing better of exactly what you are talking about
and somehow I think when preparing for this I was so worried about the pause.

I lost my arch, leg drive and was pushing straight up. All that cost me about 20 lbs.
Now just going to gym felt I am getting back to that set up yesterday.

Thanks again.

bp455
11-28-13, 12:28 pm
so starting over with both squat bench

benched last week max work set 250 x 10
this week 225 x 6 255 x 6 270 x8 no more left post 270

then some inclines real sore today I think right before meet was doing to many singles and doubles
and concentrating so much on pause lost all my leg drive.
It is great for chest building but not for a great bench.

Ernie Lilliebridge Sr
12-01-13, 10:38 pm
squats 1st time month sore already
things popping and felt ripping

4 light squat sets only to 225 felt good depth

benched tonight w/u 225 x 8 250 x 8 250 x 10 last set easiest sign need some higher rep workouts.
home and homework w/son.

Popping and ripping? What happened?

bp455
12-04-13, 12:15 am
Popping and ripping? What happened?

a lot of family stuff w/holiday/ etc etc did a push pull lifted very fair to bad and won overall best masters
not great comp but 2nd year in a row but did not squat for a few weeks
then started over and hard all kinds of sh** going on in upper back not sue why possibly not squatted in a while and no real warm up other than empty bar squat stupid me.

but feel ok now after 3rd week and getting good reps w/285 again pathetic still I bench more but it should come back now.

Found a good powerlifting gym finally great group of guys for support.

Also I am a nutritionist and they are letting me do nutrition plans for the 2 of the lifters for my membership.
So need to step up with my nutrition and training to show this old man can still do it for a 165-175 lb.

Benched tonight w/u to 255 x 3 275 x 3 285 x 3 295 x2 had 1-2 more on last
last week did 1 -2 sets to failure and see can not do failure sets on bench every week.

did speed squats w/285 x 2 5 sets and light pulls of block, well big 225 lb rubber plate 225 x 3 3 sets + 1 set 5 w/225 off floor didi that set 1st.

bp455
12-18-13, 12:56 am
back in single ply shirt titan 1st time in 2 years about shirt went on pretty easy only needed a little help considering it is a bench shirt
poly closed back single ply was told this shirt could be worn by 181+to 198 or I guess 205 lb new class my weight now 175-178

w/u to 225 then in shirt 315 lbs x 3 reps off 3 bd no bench belt was even choked by shirt some but maybe was easier to touch
then to 365 x 3 off 2 bd rpe 6-7
then 385 x 3 off 2 bd rpe still 6-7 felt great
then raw to 275 x5 rpe 9=9.5

home to family

bp455
12-23-13, 8:47 pm
w/u w/50 lb squat bar on bench to 140 floor press
then w/u to 225
then slight shot
275x 3 ez
315 x 5 1st 3 easy
then tough single w/365 was to tentative w/365 but now confident and prob should have only done 3 w/315 but feel good overall.

Ernie Lilliebridge Sr
12-29-13, 11:34 pm
Thank goodness no serious injuries! Keep killin' it!!

Alpha Bench
01-01-14, 12:53 pm
Keep it up man just tweek a few things on your form and things will come together. Keep working bud.

bp455
01-01-14, 10:12 pm
Keep it up man just tweek a few things on your form and things will come together. Keep working bud.


Thanks man
happy new year and congrats on your great bench!!!!

bp455
01-01-14, 10:15 pm
Thank goodness no serious injuries! Keep killin' it!!

Yes thanks happy new year!!
my body still can recover this holiday season has been hurting 1st time in gym since
last Thursday!!!!

bp455
01-02-14, 9:38 pm
limited time again
long work day and my wife's bday

bench off boards w/Raleigh barbell

135lb 205lb missed 10's meant to be 185 lb w/u then
225 x 6 275 x 3 315 x 4 2 bd 335 x 1 2 bd had poss 1 left but it was real tough
then 315 x =2 1 bd.

home to bday meal.