11/17 ME bench (video)

[musc2002pa]

Board Presses w/Karin Denim
225/1
315/1, 405/1, 475/1 (2-board)
500/1, 515/miss (1-board)
525/miss (2-board)

Rolling DB Extensions
55/8 x2sets
85/6, 75/6, 65/6

One-arm Low Pulley Rows
80/10 x 2sets
100/8 x 3sets

Face Pulls
30/30 x 3sets

Notes:
Well, I think its safe to say that my bench is around 500! The 500 fell out the groove slightly, but I still felt it went up pretty easily. 515 off one board went about half way up, and floated back towards my head. Instead of completing the lift (at the risk of hurting my shoulder), I aborted. I need to focus more on pushing the bar towards my feet. I know to do this, but sometimes is easy to forget simple things when under the weight. Meet is 3 weeks away. Things are looking pretty good. The groove felt different with 1 board vs 3 board last week. I want to thank Irish for recommending the 1-board.

[Vice]

fucking beast.

[Ocnorb36]

Do you normally bring the bar down at that speed or did the shirt force it?? Just curious if you are burning too much on the down causing you to fall out of your groove or is it your shoulder injury and just trying to take it slow?

Oc

[musc2002pa]

If I bring it down too fast it dislocates my shoulder, so I try to control it coming down.....I don't have much of a choice.

[Cubanito17]

Good job bro your progressing FAST, faster than me I think. I just gotta find out what the hell is up.

[k1401]

great job musc2002pa!
I agree that you should try and take it down faster (if at all possible)
I was at the IPA's this Sun and my friend john m, (who posts here)
got 600, but he was slow bringing it down as well. I have video once I get a chance to post it. He tried 620 but again was slow and had some trouble touching, very strong none the less!

[thetank]

holy fuck man, that would probably snap my arms. inspiring bro.
i noticed you bench with a huge arch in yoru back, my bro was trained by a canadien champion powerlifter and uses the same technique...if you dont mind, could you possibly explain how you set up, kind of a tutorial on how its done safely?
thanks bro,
tank

[musc2002pa]

Tank, its kind of hard to explain the arch. I just focus on getting most of bodyweight onto my upperback/shoulders. You really have to dig your upper back into the bench. Then you arch your lowwer back. Your butt will be touching the bench....but there will not be a lot weight at that point...

I also drive through my heels. SOme people prefer the tips of their toes. Sorry I couldnt exlplain it better.

[IrishPower]

good job! i like the board setup.

What exactly did you use? Since I am only going to have one partner, I need to do the same.

/irish

[musc2002pa]

Thanks Irish. I took a piece of green theraband tubing and just tied around my waist. I know some people also uses bungee cords. It works pretty good.