J. M. Romeo said:
Glad to see you back! And as you can see, shit sort of hit the fan. Me, personally, still starting small with the free weights and combining it with machines. Next week I will probably move on to bigger weights if I feel comfortable with it and take out some machines for lifting.
Nice, glad to hear you're going for the free weights! Keep us updated and remember to stick with the compound exercises.
reilo said:
I am getting a lot more comfortable in all of my exercises especially squatting. Moved up a weight today and did all my sets just fine. Made sure to focus [a couple of my reps were still kinda iffy in form, but most of them I felt were good, so just takes more experience] and everything went smoothly.
However, I have not been able to make any real gains my bench press. Maybe because I wasn't that strong to begin with at it, but moved up a weight today and it just wasn't working. So, next session I'm going to drop down to my previous weight and focus on perfecting that, then try again in a week or so to move up again.
Btw, I'm up to 181.5lbs now. Last week I was at 179. Progress!
Glad squats are going well--my favorite exercise. Bench is going to be harder to progress than squats. Most people think that benching is just laying down and moving the bar, but its really not that simple. Check your form:
The Setup
-Feet should be firmly planted on the floor.
-Lower back should have a strong arch--someone's fist should be able to slip between your lower back and the bench
-Upper back should be "flexed" as well--think about pinching your shoulder blades together. Tight scapula!
-Hand position should be inside the rings but not "straight up". Depending on arm length, you want your forearms to be perpendicular to the bar when the bar has touched your chest. This is a general guideline but a good one--it will change depending on arm length, chest height, and desired bench style (close grip, wide grip, standard, etc.)
-The bar should NOT be placed on the joints below your fingers. It should fit across the meatier part of your hands. It should be lined up with the bones of your forearm, to support the weight
The Descent
-Again, anthropometry will determine exactly what you need to do. But do not lower the bar directly down to your chest. This encourages the elbows to flare out away from the body and this is a more injury-prone method, although some get away with it just fine
-Lower the bar under control. I lower the bar below the pecs slightly (think just below the nipples), if not farther, sometimes to my sternum (I am still playing with this). I have longer arms and I get more power out of lowering it lower on my chest. Your mileage may vary
-As you lower, stay TIGHT. Feet planted, ready to push; tight abs and lower back; squeeze the bar; squeeze your shoulder blades together
-Do not bounce--visualize just touching the fabric of your shirt. Do not pause at the bottom--a good cue from Rippetoe's Starting Strength book is while you lower the bar, always be thinking, "Up, up, up" and you'll be ready to blast it up.
The Ascent
-Push with your feet. Do NOT let your ass come up off the bench and do NOT let you shoulder blades loosen. Staying tight is safer as a platform and as "protection" for your shoulders. Do not lose any of the tightness you've maintained: tight feet, abs, back, shoulders, grip.
-Do not raise the bar over your head. I get more power out of thinking that I am pushing the bar down, toward my feet. The bar path for this is my own power path, where I get the best recruitment of my muscles. Yours may be slightly different (I have long arms, and long arms are not good for pressing)
-Do not look at the bar--look at the point on the ceiling that you want the bar to cover, and it will help lead the bar there. Obviously, you should establish this point in your warm ups
-Press and finish!
Those are my tips, and that's what works for me. Let me know if you have any questions.
