Elbow position can kill a bench, but it’s rarely the elbows you have to fix but rather the tightness at the bottom position before you initiate the press. Long pauses and some body awareness can highlight the problem and fix it long term. @masca.fitness fixed it in a week. Swipe right to see the set he failed a week earlier and watch the elbow drift. Miles is winning at technique adjustments lately.
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After failing these triples the previous week, I was really happy with how these moved. 3x3 long pauses @ 117.5kg. @barbell_samurai_coach_steve had spotted some instability in my elbows while I was pausing which was compromising my press. During this session I was focussed on staying tight and holding my position, and the sets were a lot cleaner as a result
Um erro comum é pensar que quem prática desportos de força não se preocupa com estética, são seres retidos que comem apenas em função de ganhar força! ERRADO!! Cada um com a sua filosofia!
Treina e alimenta o teu corpo em em função do teu desporto, e para ser saudável, a boa estética será SEMPRE um reflexo todos os teus hábitos👍
First time sticking to an actual progressive workout instead of shooting for a PR lol.. current 1RM, paused ofc, is 275lbs gona test it after this 3 week Smolov Bench program😮wish me luck😤
Pause bench 6x6 @ 70%/195lbs #lightweight +90lb Weighted dips 5xFailure
For this block I decided to switch to some paused bench. I'd be lying if I said there wasn't a bit of an adjustment period, but overall I like to think things went pretty well. I finished the block with a reasonable 305 for 1. Shout out to all the spotters.
New 🎥angle...Let’s just say it didn’t work out how I imagined hence the screen shot. Plus, the dude walking by staring was too funny not to capture🤣 T’was #BenchArch 🌈 dayyyy!!! Did lots but here’s 100lbs DBLs for some solid #pausebench 😉👌🏼Y’know I counted to 5 cuz I was programmed 3seconds🙄 @tcperformance_training
Yesterday’s bench session. 205lbs/93.9kg for a set of 7 at an RPE6-7. Officially 12 weeks from competing again and I’m looking forward to stepping back on the platform.
Aquela pergunta frequente, sobre como potenciar os ganhos de força?💪
(Treino, alimentação e suplementação)
-- Estou a terminar um tema para publicar em breve no blog, e como de costume sem grandes complicações👍 já sabem o link está na bio!!
Top set of deadlift being 405 (at was supposed to be an 8 RPE but got too aggressive) for 1 rep at 9. And did some back off volume work 6 sets of 5 reps with 295. Still have a little yank but working on pulling the slack out of the bar better. Top set of 2 ct pause bench being 245@8 then volume working at 230 and 217.5 for 4 reps
Top Sets - 120kg x 5 x 4 - Pause Bench - @ 82.5kg/180lb weight class
Carrying on working on technique with ‘on toes’ bench. These felt better and looked more stable and controlled.
19/03/18 - Medium Bench
Maybe Smolov Jr. actually did work for my bench🤔
This is 235x2 which is definitely my best double and it felt smooth with good pauses🤷♂️
We will see how the meet performance this Saturday goes!
Ya girl went 9 for 9 for the first time ever today😊 286.6 (130kg) on squats⚪️⚪️🔴 and 159.8 (72.5kg) on bench⚪️⚪️⚪️ Weighed in at 134.7lbs (61.1kg) and totaled 826lbs (375kg) with a wilks score of 412😃 Finally broke that 4 hundo wilks🎉
One of my goals this offseason is to improve my bench press. 🏋🏼♂️ Last month in competition I hit 232lbs for an easy single on my second attempt. Tried a 20 pound jump on my third attempt because 232 felt so smooth, but I couldn’t lock it out. Needless to say, I’ll be focusing a lot on close grip bench, pause bench, and overall increasing my volume on a weekly basis. I’ll keep you guys posted over the next coming weeks on bench progress!