Some Pressing for presser :) Bench 4 Days

I may or may not be sticking around, ironing out details.

Your name inspired me to post my bench video, plus I wanted to test embedded videos.
I seem to be having a problem posting more than one video.

A lot of informative threads on this board. I like that.

470lbs RAW bench

Please stick around we need more strength guys here! Very impressive! What's your bodyweight?

As a fellow powerlifter that is impressive hell @ any bw weight 470 is a load! Nice!

Bodyweight for that compeition was 216 so 220lbs weight class.
Currently training to qualify for the Arnold Classic XPC bench bash

ckcrown84 said:

Bodyweight for that compeition was 216 so 220lbs weight class.
Currently training to qualify for the Arnold Classic XPC bench bash

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Have you always been a good bencher?

Sick brotha! Thanks for sharing!!

fstr03svtcobra said:

Have you always been a good bencher?

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My training history has mostly been "working out"
I worked out growing up mostly just upper body 7 years all natural
then I lifted for a good 2 years with basic supplementation and did very little lower body exercises.

Trained--notice "trained" I have been training for 2 years now PL. I am no longer natural, but my lower body is significantly farther behind then my upper body.
It will take years for my lower body to be where it should. My bench is exactly where it should be for someone who has worked that area for a decade and then found PL.

When I first started benching I could only bench 135... approximately. I could not get 185. This was after several months of just doing pushups and dips./
So no... I have not always been a good bencher. My bench is the result of 10 years of upper body concentration.

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315 rep work. Old video I have bench tonight... against bands. Gonna be a fun ride.


315 rep work

I don't think it will take years at all for your lower body to catch up. I took my deadlift naturally from 455 to 625 in about 15 months and in the same time my squat from 425 to 500+.

fstr03svtcobra said:

I don't think it will take years at all for your lower body to catch up. I took my deadlift naturally from 455 to 625 in about 15 months and in the same time my squat from 425 to 500+.

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I should rephrase "catchup"

I have a professionaly ranked bench press and will be competing in a qualifier for the XPC Arnold Classic for march 2015...
My squat and deadlift to catch up to the equiv of a professional squat and deadlift will probably take me well into 2016...
I will need a 550 / 600 + squat / deadlift (one or other)

This will take time, in this game I have learned to take time, patience, its not a race...

I am having a hard time posting more videos it keeps saying I can't... any tips? What am I doing wrong lol. I was gonna post a squat video from Tuesday

nice push bro, that damn pause at the bottom is crazy.. very nice work

How are you uploading the videos? You can just embed the video code in a post and do as many as you like, theirs no limit embedding videos!

Presser said:

How are you uploading the videos? You can just embed the video code in a post and do as many as you like, theirs no limit embedding videos!

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I will PM you

test

damn solid lift bro, great pause thats impressive.

Today got some nice lifts in.

Hit max effort on the bands for bench. used the black mini bands.
Stopped a bit shy of my max--not allowed to risk missing the set!


After this I did 3 sets with hanging kettlebells to work on stabilizers

Then I jumped in on some Push Press.

Got some nice lift

Link to the Push Press - won't let me embed, and if I press "reply to thread" and try to embed I get an error saying i've exceeded video limit.
http://youtu.be/yU59Hm73byI

Damn Solid Benchin Brother!! Stick around with us....

ckcrown84 said:

I should rephrase "catchup"

I have a professionaly ranked bench press and will be competing in a qualifier for the XPC Arnold Classic for march 2015...
My squat and deadlift to catch up to the equiv of a professional squat and deadlift will probably take me well into 2016...
I will need a 550 / 600 + squat / deadlift (one or other)

This will take time, in this game I have learned to take time, patience, its not a race...

I am having a hard time posting more videos it keeps saying I can't... any tips? What am I doing wrong lol. I was gonna post a squat video from Tuesday

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Ehh man honestly those are "professonal level" squat and dead numbers for the 181 class. I'm not trying to be a dick, but for the 220 you need 700+ minimum on both to be competitive (and I'm talking top ten level).

I watched your squat and deadlift videos on your channel. I think the strength is there you just need to work on technique. The squat is very technical. If you squat in wraps your form will be different than squatting in just sleeves. I think you'd benefit from a lower bar position and wider stance. It seemed like the weight was crushing you a little. For you deadlift, maybe try sumo. I pull conventional, but if you just don't have the speed off the floor for pulling conventional, sumo might be the way to go.

Another reason I don't think you have much "catch up time" is that you have such a good musculature foundation. There's no way you should be out benching your squat. It's impossible with your muscle development. Just work on your technique and you'll have to find what's most comfortable for you and your leverages.

fstr03svtcobra said:

Ehh man honestly those are "professonal level" squat and dead numbers for the 181 class. I'm not trying to be a dick, but for the 220 you need 700+ minimum on both to be competitive (and I'm talking top ten level).

I watched your squat and deadlift videos on your channel. I think the strength is there you just need to work on technique. The squat is very technical. If you squat in wraps your form will be different than squatting in just sleeves. I think you'd benefit from a lower bar position and wider stance. It seemed like the weight was crushing you a little. For you deadlift, maybe try sumo. I pull conventional, but if you just don't have the speed off the floor for pulling conventional, sumo might be the way to go.

Another reason I don't think you have much "catch up time" is that you have such a good musculature foundation. There's no way you should be out benching your squat. It's impossible with your muscle development. Just work on your technique and you'll have to find what's most comfortable for you and your leverages.

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I won't disagree on most of what you say, however having 10 years experience upper body and 1 solid year experience lower body leaves quite a bit of discrepancy.

I won't disagree there is lots of room for technique improvement, and we have played with a low and high bar squat. For where I am right now high is much needed and if I do go lower it will be one of those things I slowly lower with time, inch that girl down.

Wide stance is much better for people who are geared lifters, I won't agree with you on that one.

I really am fortunate with musculture foundation, however my legs are pretty small. Fuck my biceps are bigger than my legs around the knee just saying... suck but true. However we will see where I am come the end of this year.

A pro total at 198 is 1675... we will get there, but as I said it won't come quick and that is perfectly fine.

As for Sumo or Conventional I am equally strong with either and alternate the two.

As far as my coaches. all three have pro totals and are well known in the PL community.

Also, I won't be competing at 220. I will be 198. I just did my last competition at 220 because right now I am concentrating on just getting stronger. But, now that I am going for an XPC Qualifier for the bench I will be dropping to the 198 class.

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Austin311 said:

Damn Solid Benchin Brother!! Stick around with us....

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Am considering it,
I try not to be on too many boards at once. The company i am working with is considering advertising here, if that happens I will definitely be here quite a bit.
However I must admit, so far I like the community... I might stick around anyway

ckcrown84 said:

I won't disagree on most of what you say, however having 10 years experience upper body and 1 solid year experience lower body leaves quite a bit of discrepancy.

I won't disagree there is lots of room for technique improvement, and we have played with a low and high bar squat. For where I am right now high is much needed and if I do go lower it will be one of those things I slowly lower with time, inch that girl down.

Wide stance is much better for people who are geared lifters, I won't agree with you on that one.

I really am fortunate with musculture foundation, however my legs are pretty small. Fuck my biceps are bigger than my legs around the knee just saying... suck but true. However we will see where I am come the end of this year.

A pro total at 198 is 1675... we will get there, but as I said it won't come quick and that is perfectly fine.

As for Sumo or Conventional I am equally strong with either and alternate the two.

As far as my coaches. all three have pro totals and are well known in the PL community.

Also, I won't be competing at 220. I will be 198. I just did my last competition at 220 because right now I am concentrating on just getting stronger. But, now that I am going for an XPC Qualifier for the bench I will be dropping to the 198 class.

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What's causing you to have to use a higher bar position?

Also, Jamie Lewis (650@181), Sam Byrd (lots of records raw and geared), Stan Efferding (850@275 just belt, 905@275 w/ wraps), Chris Duffin (860@220 w/ wraps - all time record), Ben Puccio (630@181), Brantley Thornton (650@181 and 805 w/ wraps in training), and a ton of other lifters all use wide stances for their raw squats. Just saying man. Everyone is different and you have to find what works for you.

Where are you getting your pro total numbers? IMO the only numbers that count are the 1973 AAU Elite numbers for raw lifters.

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ckcrown84 said:

I won't disagree on most of what you say, however having 10 years experience upper body and 1 solid year experience lower body leaves quite a bit of discrepancy.

I won't disagree there is lots of room for technique improvement, and we have played with a low and high bar squat. For where I am right now high is much needed and if I do go lower it will be one of those things I slowly lower with time, inch that girl down.

Wide stance is much better for people who are geared lifters, I won't agree with you on that one.

I really am fortunate with musculture foundation, however my legs are pretty small. Fuck my biceps are bigger than my legs around the knee just saying... suck but true. However we will see where I am come the end of this year.

A pro total at 198 is 1675... we will get there, but as I said it won't come quick and that is perfectly fine.

As for Sumo or Conventional I am equally strong with either and alternate the two.

As far as my coaches. all three have pro totals and are well known in the PL community.

Also, I won't be competing at 220. I will be 198. I just did my last competition at 220 because right now I am concentrating on just getting stronger. But, now that I am going for an XPC Qualifier for the bench I will be dropping to the 198 class.

Click to expand...

What's causing you to have to use a higher bar position?

Also, Jamie Lewis (650@181), Sam Byrd (lots of records raw and geared), Stan Efferding (850@275 just belt, 905@275 w/ wraps), Chris Duffin (860@220 w/ wraps - all time record), Ben Puccio (630@181), Brantley Thornton (650@181 and 805 w/ wraps in training), and a ton of other lifters all use wide stances for their raw squats. Just saying man. Everyone is different and you have to find what works for you.

Where are you getting your pro total numbers? IMO the only numbers that count are the 1973 AAU Elite numbers for raw lifters.

My coaches:
Zac Whalen
Jim Phillips
Derek Wade
All have pro totals and thats who i get my advice from

I have also Benched with and had coaching from Brandon Lilly, Chad Wesley Smith, and Jimmie Pacifico (who I discuss training with regularly)

The federations that I have to worry about are: XPC, SPF, RPS, IPA. and again I am worried about a pro total (in general over the next two years) and currently getting my bench qualifier for the XPC Arnold Classic.

As for the world / all time records for squat and deadlift... not a concern of mine. My concern is beating my own PRs and working towards that PRO total.

fstr03svtcobra said:

What's causing you to have to use a higher bar position?

Also, Jamie Lewis (650@181), Sam Byrd (lots of records raw and geared), Stan Efferding (850@275 just belt, 905@275 w/ wraps), Chris Duffin (860@220 w/ wraps - all time record), Ben Puccio (630@181), Brantley Thornton (650@181 and 805 w/ wraps in training), and a ton of other lifters all use wide stances for their raw squats. Just saying man. Everyone is different and you have to find what works for you.

Where are you getting your pro total numbers? IMO the only numbers that count are the 1973 AAU Elite numbers for raw lifters.

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What's causing you to have to use a higher bar position?

Also, Jamie Lewis (650@181), Sam Byrd (lots of records raw and geared), Stan Efferding (850@275 just belt, 905@275 w/ wraps), Chris Duffin (860@220 w/ wraps - all time record), Ben Puccio (630@181), Brantley Thornton (650@181 and 805 w/ wraps in training), and a ton of other lifters all use wide stances for their raw squats. Just saying man. Everyone is different and you have to find what works for you.

Where are you getting your pro total numbers? IMO the only numbers that count are the 1973 AAU Elite numbers for raw lifters.

Click to expand...

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As for the high bar position. Even the Lilliebridges used a high bar squat for a long time, they just transitioned to the low bar squat recently if I am not mistaken (being that we are talking about the pros... its not unhread of. I am more comfertable there and have played with low and high bar. If I do go for a low bar squat, it would be something I slowly work towards.