2 problems..stubborn bench, and stubborn squat

**ironaddict69** · 02-23-2007, 05:35 PM

well guys, im just looking for advice on ways to skyrocket my lifts. ive been squating for a few weeks now(never used to do them) and my numbers arent too great, theire just like 60 lbs above my bench. i was wondering if i should do anything "special" that youd all recmmend. and for the bench issue, im not gunna do boards or anything like that, but maybe rack bench?

**ITripMidgets** · 02-23-2007, 07:32 PM

Um....boards are ****ing great for your bench. Kennelly swears by them. and the lightest guy to ever revese bench 500 does too. =)

**ironaddict69** · 02-24-2007, 01:04 AM

Originally Posted by ITripMidgets

Um....boards are ****ing great for your bench. Kennelly swears by them. and the lightest guy to ever revese bench 500 does too. =)

oh dude i know, its just i workout at 24 hour fitness. what am i gunna do, go in there with planks?

***Doc.Sust*** · 02-24-2007, 10:58 AM

Originally Posted by ironaddict69

oh dude i know, its just i workout at 24 hour fitness. what am i gunna do, go in there with planks?

um,,,YES!!!! either that or join another gym! dont let your gym dictate the possibility of you getting stronger, YOU DO WHATEVER IT TAKES TO GET STRONGER,no excuses!!!!!! if this isnt how you fell weel i guess it is simple answer. obviously, you dont want to get stronger if you arent willing to make sacrifices. i used to drag wooden boxes, , chains,giant rubberbands, boards, i once even brought my own deadlift helper and my own deadlift bar to a gym!!! whatever it takes, all the time!!! it is a passion, either you have it or you dont. you shouldnt give a damn about what other people in the gym think of you for doing different exercises.if you know of better ways to train, and you choose to not do this because of public opinion, than maybe you should considernot doing powerlifting

**ironaddict69** · 02-24-2007, 12:25 PM

edited:double post

**ironaddict69** · 02-24-2007, 12:26 PM

Originally Posted by Doc.Sust

um,,,YES!!!! either that or join another gym! dont let your gym dictate the possibility of you getting stronger, YOU DO WHATEVER IT TAKES TO GET STRONGER,no excuses!!!!!! if this isnt how you fell weel i guess it is simple answer. obviously, you dont want to get stronger if you arent willing to make sacrifices. i used to drag wooden boxes, , chains,giant rubberbands, boards, i once even brought my own deadlift helper and my own deadlift bar to a gym!!! whatever it takes, all the time!!! it is a passion, either you have it or you dont. you shouldnt give a damn about what other people in the gym think of you for doing different exercises.if you know of better ways to train, and you choose to not do this because of public opinion, than maybe you should considernot doing powerlifting

in all reality i shud join another gym 24 hour sucks. what are good powerlifting gyms in OC, California? i could care less what people think in there bro, im rude enough as it is!

I would just rather do a regular bench technique or do it on the rack (not sure of proper way to maximise gains with that though) than use boards, bands, and all that

**ITripMidgets** · 02-24-2007, 01:53 PM

Originally Posted by ironaddict69

oh dude i know, its just i workout at 24 hour fitness. what am i gunna do, go in there with planks?

thats what I do.

You can either make progress or you can make excuses, but you can never make both.

***Doc.Sust*** · 02-24-2007, 02:52 PM

Originally Posted by ironaddict69

in all reality i shud join another gym 24 hour sucks. what are good powerlifting gyms in OC, California? i could care less what people think in there bro, im rude enough as it is!

I would just rather do a regular bench technique or do it on the rack (not sure of proper way to maximise gains with that though) than use boards, bands, and all that

i used to live in NO cal, so cal, i dont know about, you have to do some research, let me see if i can find out anything. give me your exact pin point location.how close to anaheim?

***Doc.Sust*** · 02-24-2007, 02:55 PM

fck 24 hour fittness!!!

**lene28** · 02-24-2007, 08:21 PM

I feel ya doc, i mad a box with wheels to put all my chains in and would push it into the YMCA i worked out in. Everybody would stair, but i didn't care. My gains went through the roof.

***Doc.Sust*** · 02-25-2007, 03:41 PM

Originally Posted by lene28

I feel ya doc, i mad a box with wheels to put all my chains in and would push it into the YMCA i worked out in. Everybody would stair, but i didn't care. My gains went through the roof.

exactly! i like to hear that. to be better than the next guy, you have to up the anti and do whatever it takes. public opinion means nothing to me as long as i keep winning. ihavent lost a meet since 1999. sure i am beatable, who isnt? but if you do everything in your power to stay ahead of the competition, you will be that much harder to beat and wont lose often if at all. big idea is to stay ahead of the game and your competion. anyone who can beat you is your competitition

**ironaddict69** · 02-26-2007, 03:35 AM

Originally Posted by Doc.Sust

i used to live in NO cal, so cal, i dont know about, you have to do some research, let me see if i can find out anything. give me your exact pin point location.how close to anaheim?

im in mission viejo, CA. i could get to anaheim in probably 40 minutes.
and why do chains skyrocket ur bench as opposed to just puting on 10 more lbs?

***Doc.Sust*** · 02-26-2007, 02:54 PM

Originally Posted by ironaddict69

im in mission viejo, CA. i could get to anaheim in probably 40 minutes.
and why do chains skyrocket ur bench as opposed to just puting on 10 more lbs?

or bands, bands work better, go to this site. www.elitefts.com alot of info to research there they can explain it better

**ironaddict69** · 02-27-2007, 01:36 AM

Originally Posted by Doc.Sust

or bands, bands work better, go to this site. www.elitefts.com alot of info to research there they can explain it better

well good news, i saw 2 power lifters in the gym today. guess what they were using? bands and boards. I talked to him and i'm working out with him next Monday. he said just by the way i bench and hand placing he could raise my bench a little! he was explaining how u pull your shoulder blades in, then down (something i didn't know) anyway nice guys, lookin forward to doing it. he also competes.

***Doc.Sust*** · 02-27-2007, 10:07 AM

Originally Posted by ironaddict69

well good news, i saw 2 power lifters in the gym today. guess what they were using? bands and boards. I talked to him and i'm working out with him next Monday. he said just by the way i bench and hand placing he could raise my bench a little! he was explaining how u pull your shoulder blades in, then down (something i didn't know) anyway nice guys, lookin forward to doing it. he also competes.

there you go, all you need is some one to show you the ropes. still keep doing your own research as well . the more you know the better you will be

**ITripMidgets** · 02-28-2007, 02:20 AM

Originally Posted by ironaddict69

well good news, i saw 2 power lifters in the gym today. guess what they were using? bands and boards. I talked to him and i'm working out with him next Monday. he said just by the way i bench and hand placing he could raise my bench a little! he was explaining how u pull your shoulder blades in, then down (something i didn't know) anyway nice guys, lookin forward to doing it. he also competes.

no need to go arching your back just yet...wait for competetion or the need to arch your back before you risk injuring yourself. Just little tip

***Doc.Sust*** · 03-01-2007, 10:55 AM

no arch away! the quicker you learn to arch he better, just dont let your ass come off the bench, arch takes along time tio get used to and learn, might as well start working on it asap IMO. hell i can even use to still work on my arch an i have been doing it for years, good way to et more of an arch is lay on top of a dumbell or basketball, it isnt comfortable, but it works

**dhriscerr** · 03-01-2007, 11:37 AM

Where does one find out about this board and band benching method??? Ive heard about chains so it gets heavier when you go father off the ground and pic up more chain but not the others? sorry for the slight hijack IRON

**ironaddict69** · 03-01-2007, 01:04 PM

Originally Posted by dhriscerr

Where does one find out about this board and band benching method??? Ive heard about chains so it gets heavier when you go father off the ground and pic up more chain but not the others? sorry for the slight hijack IRON

dude, not even a hijack, thats a great question im interested it too.

**dhriscerr** · 03-01-2007, 01:36 PM

Bump!!!

**RJstrong** · 03-01-2007, 07:40 PM

Originally Posted by dhriscerr

Where does one find out about this board and band benching method??? Ive heard about chains so it gets heavier when you go father off the ground and pic up more chain but not the others? sorry for the slight hijack IRON

bands are used in the same fashion as chains... imo bands are tougher. both are a more advanced lifting technique so amateurs be careful. the basic idea is to help improve bar speed and this goes for any lift however as a powerlifter the big three are what we're concerned with.

the board press should really be the staple of any powerlifters bench program and imo that goes for the raw lifter as well. you will find them typically range from 1 ~ 5 board (that's 2x6's nailed together). arm length and weak points should dictate what boards to use... personally i have found that the 3 board press works well for me however i like to change it up on occasion. the main reason i like to use boards is it allows me to go heavy more often all while lowering the risk of injury (most bench injuries happen at the transition eccentric to concentric right off the chest). check out this site... http://www.elitefts.com

**dhriscerr** · 03-01-2007, 09:21 PM

Its kind of like towel benching, we use to do that in highschool roll up a towel and put it under your shirt and go down and touch it then go up. But I see something about it pushing your chest in a bit to help with form??? Any instructional vids on the net that you guys know about??? Im really interested in increasing my bench, You know how it is, everyone always asks.

***Doc.Sust*** · 03-02-2007, 09:56 PM

Originally Posted by dhriscerr

Its kind of like towel benching, we use to do that in highschool roll up a towel and put it under your shirt and go down and touch it then go up. But I see something about it pushing your chest in a bit to help with form??? Any instructional vids on the net that you guys know about??? Im really interested in increasing my bench, You know how it is, everyone always asks.

like towel but not, with boards you let the bar free fall as quick as it can onto the board and than quickly thorw th e bar up and back. the metal militia website has videos for sale that show yo how to properly do this, google metal militia powerlifting