I think my bench plateu has something to do with me pressing too close and narrow, this is my Bench bow I’ve changed it, If someone can critique my form on the upper section, as I’m fairly sure my lower section is correct, I tend to bench with a belt it helps me get tight and this was Workout 3’s Bench, Usually I’d struggle hard with something like that but it looked a lot smoother in this vid
Quick question: Are you doing the T-ransformation challenge? If so, you’ll need to toss a Before pic up as soon as possible (here in your log is fine, not necessarily in the main thread). If not, do me a favor and edit your thread title to avoid confusion.
Me at 60KG after doing GOMAD and a general 5x5 programme at home with a barbell going from 50-55KG to 60KG around December 2016… Excuse the bloat it’s my IBS playing up.
Here I am at 65KG in January 2017
@RampantBadger what did you think of the form on my Bench, I’d changed my arm position so I think my chest is just weak as I haven’t had the correct arm position before it looked more narrow and tucked like a tricep press.
The banded bench presses are just purely for speed and power and form.
Looked pretty solid. Nothing really jumped out too much. I don’t get the idea of wearing a belt when benching. I mean, I “get it”, but I don’t agree with it. Especially at that kind of weight, you want to be able to stabilize your own core and get tight for benching unassisted. It’s not wrong, it’s just unnecessary. I’d try to wean off it.
Also, pretty sure you were moving your feet and/or hips after you unracked. Big nope on that. Lie down, plant your feet, unrack the bar, and don’t move from the waist down other than to drive with the legs. If you need to adjust your stance, do it before taking the bar out.
Last thing, not anything to do with you, but it looks like that rack is about an inch or two too high. Juuuuuuust high enough to get the bar out, but a smidge too high to stay totally tight. I hate benches like that. If the gym has a setup where you have to “press” the bar out just a little bit, I’d try using that one instead. It’ll keep you from losing upper back tightness at the start.
Absolutely smashed that plateu did 80KG x2 with this new plan, I said it was 80 in the past but only with the 1RM calculator and never had the confidence to do it, I also weighed in at 72.5kg this morning.
Form looks fine, however one vid you are taking the bar to chest, the other stopping a bit over an inch off. Either can work but pick one and be consistent, personally touch chest with very brief pause.
Finish this program and lets see the results, but if training three days a week Texas method or something like that would be preferable. -also from that vid you need to learn to grind more and build up your reflexes and that will help.
Actually think Thibs new “Best Damn version 2” would be good for you if want higher frequency/still itching to be in gym 5-6 days
To be honest I think one of my goals is to do a powerlifting meet so should I take it all the way to the bottom or do they allow an inch and I usually go to bottom it’s just that I was going 95% on it
Yeah I will probabaly go back to doing a 5/3/1 Template one of the altered ones by Jim, since it boosted my bench so much but I stood on the scales today at 74kg some of it will be food mass but not a lot of it, It’s probabaly better to do 3 or 4 days per week since I will be working for Deliveroo soon so I will be cycling alot and eating 6k cals minimum, But I think this programme has gave me a ticket to the gainz train again because eating now just seems so easy.
Ok I thought so, Usually I tend to get stronger if I cheat, Back when I was 15 I could barely curl the 10kg dumbells but I did a little swing dance cheating like crazy but that built me the strength to do them strict lol