I am learning so much lately when it comes to my training. I feel like a kid again that is just starting out, getting stronger every week, learning about how my body adapts and changes every week. Strange, I seem to be responding better to training at age 30 then I did at age 18.
Yesterday was one of the best bench sessions I have ever had. I have been so damn hesitant to push my bench up for a number of reasons. Even more so in a shirt, especially 4 months after surgery to replace my pacemaker. As far as I know, NO ONE else is doing this with a pacer. It is a little intimidating to say the least. The pressure from the shirt makes the scar stand up and get bright purple, almost like a boil that is ready to pop. I know it has to be putting crazy pressure on the machine itself, but I figure if it was going to fuck it up, it would have already. So far so good, we just have to be very careful of where we put the neck of the shirt. It is nice having training partners that are aware of this and take caution when pulling the front down and adjusting the shirt's neck. I have decided to just go for it and stop being so damn paranoid. If it is going to happen, it will happen. If not, then I am going to bench some damn heavy weight!
475 and 495 did not feel bad in my hands. When Cullen handed it off, I held it for a couple seconds before lowering the weight. This is one of the hardest things to get used to, that overwhelming feeling of the weight getting ready to crush you. Once I become more solid under the bar I am going to be able to handle more and more weight. I will getting a couple more shirts, specifically a Phenom and either a Metal King X or a Katana. I am more then happy with the Rage-X I have now, but I want to explore other options.
I am starting to wonder how lifters are struggling to get weight to their chests. It isn't rocket science people, and there is a reason big time benchers like Kennelly either smoke a weight or dump a weight. It will take some time to get used to, but if you really tuck those arms and take the bar low, you are going to touch. Will you touch before you dump the bar? That is the question!! I am going to work on getting some video of my new bench form that has me putting PRs up every week. I start out with the bar lined up with my lower chest, hands underhand in the middle of the bar, both feet on the bench. Then I pull myself under and do almost a wrestling bridge on the bench, driving my traps and neck into the bench. I tuck my shoulder blades together hard. In this position, I set my hands at the widest point legal, then I take my feet of the bench, one at a time, and tuck them under me. At this point my ass is still off the bench. My spotter adjusts me belt, then I lower my ass down to the bench all the while maintaining as much of an arch as possible. The bar is handed off, I hold it for a second, then I start my tuck. Basically, my arms remain nearly straight until the bar passes my lower chest, then I bend my elbow just enough to get the bar to my belly. The whole time I am driving my heals down into the ground and pushing my belly up as far as possible. Once I touch, I just reverse the motion. I don't flare like most, my elbows, for the most part, stay turned in and tucked the whole time. As with Kennelly, I either push the bar up fast to lockout, regardless of weight, or I dump it just before I touch and the spotters have to save me. This takes balls and not a lot of brains, but it works. And, I can touch 405 pretty easily.
The trick is hitting the groove just right to smoke it. Have you ever seen Kennelly grind out a big bench press? I mean, touch, then just come up slow and grinding? No. Why? Well, his technique doesn't allow for it. It allows you to either move huge weights fast, or dump the bar. Competent spotters are a MUST for his style of benching.
You can't do this raw, as I have said before, but if you perfect it, and learn the shirt, the sky is the limit. I am excited to get 500 this fall. 150 pounds more then June 2007. CRAZY.
I am very sore today. Still getting used to working out at night instead of early morning. It will take a few weeks but after a while I am sure I will be a lot stronger. Today my lats, hips, triceps, and traps are sore as hell. Go figure. Kind of glad today was a "de-load" day. Gives me a little extra rest.
I guess that was enough rambling on for one day. My wife is cooking up a storm, 2 whole chickens, scalloped potatoes with Pepper Jack, home made noodles, chocolate cake, the works! 5 am tomorrow, first day fully in charge. The manager I took the place of will be officially a Counselor tomorrow on a cell block. Lots of changes to be made, but I am confident I will excel. Chest and back tomorrow night at the "gym".
If you are having nice weather like we are, sunny but a bit cold, enjoy it! Summer is right around the corner...
-Rick
