T Nation

Westside 3 - ME Day Flat Bench

This is me on ME Upper day, maxing out at 365, hard to see the weights but its all there; 3 wheels and a quarter on each side. needless to say this was from 3 weeks ago and a sad and unplanned attempt at cutting has left me with some pretty shitty strength losses. ps. this is done at a weight of 187. hopefully this uploads corectly.

the difference in my bench when i allow my butt to come off is roughly 40 pounds (385 vs 345). I’m interested to see what yours would be.

ive done this strict as well, this was my second set of 365, so i cheated. my first set was ass and shoulders to the bench, but i was fatigued and yes i know the form is shit, but take it for what its worth, just a video of me training.

What are you trying to prove? And, I would have to agree that it makes all the difference in the world with your ass on the bench. If you have a hard time keeping your butt on the bench, spread your feet out wide.

Nice bench! Are you planning on lifting in the CPU?

All2ez,

What has your progress been like while on WS4SB?

Ass up or not, 365 is nothing to scoff at raw and at that light of a bodyweight.

Nice lifting.

[quote] Matt wrote:
Ass up or not, 365 is nothing to scoff at raw and at that light of a bodyweight.

Nice lifting.[/quote]

Exactly.

[quote]Flow wrote:
All2ez,

What has your progress been like while on WS4SB?[/quote]

as long as im eating right progress has been great. i do WS4SB 3. i play rep soccer in the summer so progress is limited during those months because i play 3-4 times a week but from september to april i make huge gains as long as im eating right.

this was my best bench thus far
squat-455
DL- 525

these lifts have gone down considerably in the last month because i was trying to cut a bit of weight and i pulled my hamstring during a game so put those together and i have some brutal strength losses, hopefully they come back easy.

during the summer i follow the 3 day week play (ME upper, ME Lower and RE Upper) and once september rolls around ill continue with the the extra leg day and thats when progress goes well.

[quote]daraz wrote:
Nice bench! Are you planning on lifting in the CPU?[/quote]

actually i was i was planning on entering a couple of meets this summer but with my injury just now recovered im gonna have to wait till my numbers go back up in the squat and D/L. ill put up vids of those when they are back to shape.

im also only 21 so i’d be competing in the junior 181 class. do you compete in that fed?

You may have a raw state record in your grasp.

Nice lift.

[quote]Jakebambeeno wrote:
What are you trying to prove? And, I would have to agree that it makes all the difference in the world with your ass on the bench. If you have a hard time keeping your butt on the bench, spread your feet out wide.[/quote]

no impressing anyone on this site is there.

but thanks, ive since took some tips and fixed my form, so rather my legs lifting me ass up, ive adjusted to drive with my legs to improve my arch.

good lift-strong

work on keeping tight - get a spotter to lift bar too you -when done by self with maximal weights it will screw up your set-up and you tend to get loose on form.

Also it really messes up your shoulders lifting that way.

rick

I wish i could say i lost strength then benched 365. haha. someday…

Good lift, very nice for your BW.

Oh, and no spotter?

i had a spotter for my innitial set, then there was no one left in the gym worthy of spotting so i went solo…stupid? yes.

a spotter would be good, because thats why i lift my ass up in the first place; is so i can unrack the bar and it fucks me up,

thanks for the pointers

You should hit a meet soon while you’re still a junior. And if that was your second set you probaby have more in the tank. That should probably be close to a junior record in Ontario for 182, and maybe even 198.

I agree that is a good solid bench, especially for your bodyweight.

Good job.

nice work, i believe u did the first one without lifting your ass, second attempts are always much harder, even so strong ass lift for your weight

Almost 2xBW is very impressive, good work!