Raising Mike's 1 rep max

[miked96]

Nice overhead pr and good idea on the belt with the bench press. I press my belly into it and it helps me stay tighter.

[MikeM]

BtB, son is 6 and daughter is 3. They are a handful, but definitly fun to play with.

Mike, you are right. Belt did help in the sense that it reminded me to stay tight. And thanks!

Well, I missed benching yesterday as I just couldn't make it to gym. So, I benched today and it went well, but not great. I did hit all 5 250s, but the bar was all over the place. Seems like some days are like that with bench. CHeck out the videos and see if you can tell me where I'm going wrong. Still, on the good side, plenty of strength as I hit the pin on one of the 250's and still got it up.

Tuesday, week 16
Morning: 15 rep circuit, calf was fine.

Warmups: 5 min rowing, 15 rep circuit, arm and shoulder stuff.
Hang Cleans to front squat to press: up to 5x 95

Bench:
2x 10x bar
8x 95
5x 135, 155, 185
2x 205
1x 225

5x 1x 250 (PR, but some of my ugliest reps ever.)
1x 225 (paused)

5x 5x 190
ss w/ 5x 3x BW pullups

Cable Rows: 5x 10x 10th pin
ss w/ 5x 10 close grip pushups

Shoulder stuff and stretching

Cardio: 15 min elliptical

First 250

MVI 5669 - YouTube

MVI 5669 - YouTube

and third 250, spotter didn't touch it I don't think.

MVI 5670 - YouTube

MVI 5670 - YouTube

The paused 225

MVI 5671 - YouTube

MVI 5671 - YouTube

OK, so the paused one was weird in that I just lost breath at the start and had to take a quick breath before I lowered, and I still got the lift, even after all those 250s too. So, I'm thinking I can hit this under almost any conditions.

However, was that pause long enough? I thought so at the time, it felt like 2 sec. under the bar, but obviously it wasn't. Still, hopefully it wasn't too short.

There you go. Squats tomorrow, and since I'm going away Saturday, I'll have to do Push Press and Deadlifts Thursday and Fri, with no day off in between. Should be interesting.

[Fazc]

Nice one Mike. From what I could tell, you may have been flaring your elbows too much. This looked like it causes two issues:

1) Your arms were 'loose' meaning they weren't really connected to your lats and as such they really looked unsupported and shaky.

2) Bar was too high. Looks like the bar touched you too high on the chest (closer to your chin) than it needed to. Again this would cause weakness and instability.

So concentrate on bringing the elbows in and bar lowish. Not exaggerated but to hit the solar plexus would be fine.

[MikeM]

Interesting information, Fazc! That would explain why I've been having a bit of shoulder pain lately too. Check out this video of a 250 rep from a couple weeks ago. Same problem?

MVI 5634 - YouTube

MVI 5634 - YouTube

Also, I know I keep my elbows tucked pretty well doing lower weights, but for some reason, when the weight goes way up, and I get into trouble, I throw my elbows out to save myself. I do this because I feel the bar creeping over my face, and I want to get my arms back under it before it falls on my chin or something.

So, is this all a tucking problem, or might I need to be setting up differently, too? Maybe bar over my eyes instead of my chin? Or something like that?

Also, I don't push straight up, it's more like a gradual angle back to the pins. Do I need to work on going more straight up? Or is that OK?

OH, and thanks for the help!!!

[Fazc]

Actually my brother had the same issue and sometimes when he's tired he still resorts to elbows out and bar flying over his face into the rack! I've been trying to train him out of the habit as it's his last major lifting flaw, now his SQ and DL form and weight is looking very good. The reason you both do this is that it is your dominant bar path, and by continuing to Bench in this manner you will only reinforce that.

Let's see how it goes for the next week, the problem with persisting with bad form is that you are strengthening and reinforcing a bad groove. If this problem persists then we are going to need to change the rep scheme or drop the weight temporarily to accommodate the correct form and then build back up.

You're right, straight up is preferred.

[MikeM]

You're not the first person to say I need to fix my bar path. There's a former powerlifter at my gym too, and I think it has been in the back of my mind ever since I've started getting some shoulder twinges lately that I shouldn't be getting. That was the start of my impingement a couple years ago, btw.

Now, I do have a meet coming up in almost exactly a month, so I don't want to lose all my edge, but I'm willing to drop back and work on form. Let's face it, I'm not going to do much more than 225-235 paused at the meet no matter what. So as long as I can stay near that number, I say we work on fixing this.

OK, so what do we do to fix this? You want some video of me using lower weights?

Also, the bar path you describe is like how I do decline bench, so perhaps my setting up higher on my traps like Ryano said will help? However, that is a difficult position for me to get into. I don't arch enough. I can work on that of course, but seems to me if I scrap everything I'm going to still be a mess a month from now, and I don't want to embarrass myself. Also, that is a lot more tricep and my triceps are perhaps not as strong as they should be (are they ever?)

Also, maybe we should scrap OHP for the next month and bench twice a week?

Let me know what you think professor!

[BendtheBar]

Just want to interject with a congrats!

[MikeM]

Originally Posted by BendtheBar

Just want to interject with a congrats!

! Thanks!!! I do get wrapped up and miss the forest for the trees sometimes. Or more accurately miss the trees for the forest.

[J_Byrd]

The elbow flare may be a little quick, but I think it was a better rep than the 250. I would get the bar out just a little farther before you start the decent. Overall though, soild work!!!!

[miked96]

Congrats on the PR.