SO's quest for an 800 total

[CoopDawg]

Originally Posted by Fazc

A couple of minor points related to what BtB is pointing out:

1) Your arch is great when you set up however that quickly flattens out during the set. This needs to be corrected. A good spotter can help you keep an arch by providing a solid hand off. If you do not have that luxury then you'll just have to concentrate on keeping that arch throughout your set.

2) It doesn't appear that your shoulders are set correctly. They really need to be driven right into the bench as you take the bar out and maintained in that position. As you take the bar out, you shoulders should be pushed back into the bench and your lats support your arms.

Both of the above points are causing you to lose considerable tightness as you press back up. You can see how this effects your bar speed on the way up, you stall strongly in the middle. A little stall is inevitable but this can be improved on and will translate to a better press down the line.

I don't neccesarily agree with Co-Ops recommendations to have your feet that far back just yet. He is describing a relatively advanced technique which may not be neccesary yet while you're building a foundation and can actually retard progress long term. A solid foot position and arch is just fine for now and should allow balanced development rather than a short term boost in pressing power.

EDIT - Deads were fine, put some weight on the bar.

Great points, I did not know that was an advanced technique, im definetly no advanced so maybe ill have them more in front nextime, and maintain my arch/shoulders/back tightness

[BendtheBar]

Originally Posted by strkout35

I try to use leg drive but I'm not sure if I'm doing it right. Should I set up with my feet further under the bench? And yes I'm trying to keep the upper back tight but I'll focus more on pulling the bar down to my chest. Thanks BTB

I think your foot position looked pretty good. You just want to make sure you try and drive with the legs as much as possible.

[strkout35]

Originally Posted by BendtheBar

I think your foot position looked pretty good. You just want to make sure you try and drive with the legs as much as possible.

okay cool, thanks alot guys for all the tips, i'll let you know how it goes next time

[sleepingdog]

Day late and a dollar short, but I couldn't agree more on the foot position comment. I got some pointers from a very helpful lifter once upon a time, "You're not ready to worry about your feet". The rest is muddled and full of swearing, but basically it meant worry about the advanced once the basics are second nature.

[Carl1174]

Looking strong SO, a few minor tweaks from the advice the guys have given you and you are gonna be smashing PB's weekly

Carl.

[strkout35]

Squats-
217.5x5/4/3 hopefully i'll get 3x5 next session

Military Press-
106.25x4/3/3

Cleans-
116.25x3/3

then did some pendlay rows for fun with 95 and 105 lbs

[strkout35]

Did a john christy workout today, liked it a lot, but gym was so damn crowded so i just hit the big lifts and got out of there

Squats-
175x8/8

SLDL-
155x12

Bench-
115x8/8

Pendlay Row-
95x8/8


skipped the calf and forearm work since the gym was so crowded.


On another note- tried low bar squats today but failed miserably, couldn't get the bar position right and still keep the elbows in the right spot

[strkout35]

Seated BTN Press-
85x8
85x8
85x8

Forward Leaning Dips-
BWx8/8/6

BB Curls-
50x8
58x8
58x8

Calf Raises-
3 sets of 15-20

Wrist Curls-
30x15
40x20

good workout, skipped deads today since, my hamstrings were really sore, helped a friend move yesterday and lots of heavy couches and tables went up and down stairs