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The thing with a competition like that is you 1. need enough people that actually want to try and win 2. have people that don't mind losing 3. have weight classes
Maybe a combined Dead, Squat, Bench competition would be better...
What hasn't Killed me, has made me more tolerant of RS!
Join Date: Oct 2004
Location: vancouver
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o ya for sure - bc powerlifting association does that. but i was thinking something that would be.....maybe more casual - if that describes it. i actually compete in the bc powerlifting but its all guys who wear full gear (bench shirts, etc) including myself. so i was just seeing if there are people that would actually compete on a more casual level
um ya if youre repping 450 you should def have a solid single for comp
What hasn't Killed me, has made me more tolerant of RS!
Join Date: Oct 2004
Location: vancouver
Posts: 178
Thanked 13 Times in 9 Posts
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Quote:
Originally Posted by blkgsr
my bench is TERRIBLE...way lower compared to what i can do in other excercises
tips on getting my bench capability higher?
tough to give tips out without seeing how you're benching now. but for the majority i can suggest 3 things you want to try to keep in mind.
bench pressing is generally associated with the chest muscle but if you're training for power, it actually is a full body press. you actually get alot of power from your legs in the benchpress and when you learn to harness that power you will find it will dramatically increase your numbers pretty much overnight. a tip on doing this is pulling your feet back on the floor as far as you can. when you lower the bar to your chest, pretend you have a grape under your feet and when you do the upward press, press down with your feet at the same time like you were to squash the grape.
also when lowering the bar, lower to around the nipple line on your chest. this will engage the tricep more and release the strain on your shoulders.
those are two quick tips
not the best example but this is a vid of my training last year
What hasn't Killed me, has made me more tolerant of RS!
Join Date: Oct 2004
Location: vancouver
Posts: 178
Thanked 13 Times in 9 Posts
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i like the fact that he's talking about it in a no-nonsense way but the one thing to be aware of is that he is giving his training example based on what is termed 'belly benching' where the bar is being lowered to a point close to the sternum. also by ipf standards, your feet must be flat on the ground. only throwing that in there cause if anyone wanted to compete in bc or canada, all the organizations follow ipf rules and would disqualify the lifter for using this technique.
there is a 'new' federation in canada and its called '100 percent raw' i am in discussion the canadian head and was thinking about organizing and event for bc - wouldnt be til august next year. but it would an event where lifting apparatus wouldn't be allowed with the exception of a belt.
Yea his "style" isn't allowed anymore but with minor modification ie. flat feet its generally the same. I personally don't like that lift (to the sternum) as it seems that everything he is describing is in essence turning the flat bench into as much as decline bench with as short a stroke as possible. Sure you can lift more but... I'm not out for pure weight I'm out for size and definition. Coming from a guy with very long stroke, bench has always been very hard to get real heavy on for me. A shorter thick guy will always have an advantage over a tall guy.
I've been with some friends and I literally have to push the bar twice as far as they do lol
raw 4 life
before i left for NY i could do 2 plates for 19reps ( i am 205 now )
and when i was 280ish bulk mode 5 months ago i could do 3plates and 30 for one max rep
edit: after reading berz post, and him crying about being tall, i am 6'6
the short advantage really blows. instead of weight classes there should be height:weight ratio classes
3 plates is legit.
at 6' 180lbs, i was up to about 4 or 5 reps of 275lbs a couple times before summer. since then my bench has dropped off abit since i've been focussing on other exercises more..
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