There’s a “right time” to flare your elbows, depends on the shirt and how it fits you. Keep in mind that once you flare your elbows, you essentially lose the stretch of the chest plate. This is tough because the chest plate can almost force your elbows out. That looks like a Titan. I’ve never used a Titan so maybe someone who has can chime in.
As far as how to structure your training –
We go in our shirts every other week this far out from the meet. Don’t be scared to take smaller jumps to get some work in the shirt. Maybe once every 2-3 sessions we’ll work off 1-3 boards just to feel some heavy weight. As others have mentioned, this is not a replacement for learning to touch because there is a huge disparity between the two.
Right now, you should spend sometime learning the the groove of the shirt. As many as 6 working sets of 1-3 reps and you’ll start to feel the groove and know where you need to put the bar to get the most out of it. I would have done something like:
405 x3, 455x3, 495x3, 535x3, 565x2, 585x1
The reason I asked about the federation is that some Feds require a ‘start’ command – I don’t believe the SPF does.[/quote]
No the SPF does not require a start command. You can start the decent the second you bring it off the rack.
But the rest sounds good!
So I don’t need to be in it every week? Everybody seems to just have different opinions on that. I’ve been told every other week, 2 weeks in one week out, once every 3 weeks, and every week once your 12 weeks out. So I don’t know. When it comes to that I guess I’ll just go by feel.
Do you think I can make 500 something touch? That 585 was hard to touch to a one board, but then again I had the shirt jacked. So who knows. I’m a 500 raw bencher, and still want to gain 25 pounds body weight between now and the meet. So if I can learn the shirt the sky’s the limit