EMBARRSSING board press moment
- 11-20-2009, 09:19 AM
EMBARRSSING board press moment
ok so i had to get up after only 4 hours of sleep and do Max effort upper body. i was doing 4 board press which is an awkward place for my low bench press to be stuck anyways..
i was doing going for 290 i hit 285 last week. i completely missed it. i unracked it i think unrolled my shoudlers and right when i hit the board i got stuck. my spotter was ****ty and couldnt get it up! so i just had to get the board pulled out bottom line ****ING sucked with 290 pushing a 4 board into my chest. thank god i got out quick. my chest kinda hurts tho..
any advice I dont think im injured just hurts a bit.
- 11-20-2009, 10:25 AM
How in world could your spotter not get the weight off of you? Did you quit pushing completely? A teenage girl should be able to spot you on that one as long you were still trying to push the bar.
- 11-20-2009, 10:36 AM
11-20-2009, 06:03 PM
only tip I could give you is stop unracking the weights yourself and let the spotter give you the lift-off. Once I start my worksets I get a lift-off on every one, allows me to stay tight and keep the blades pinched....
11-20-2009, 07:55 PM
Unless you're unusually tall, or doing shirt work, a 4 board isn't a great max effort exercise. I've done it; it's good leading into a meet, but it's not that great for building useful strength for full range or raw lifting. Again, if you're super tall this may not be the case.
Demand more from your spotters. Unless you're a doctor or waiting for an important call, leave your phone in your car/locker or shut it off.
11-20-2009, 08:35 PM
lol 4 board press is your ME bench movement?
SFW and GFH
11-21-2009, 11:16 AM
and yes its my max effort movement because thats where i get stuck, weird place to get stuck i know.. but ur trying to be a dbag about it i mean your numbers arent great at all for weighing 225 so i dont know why your trying to sound cool.
11-21-2009, 11:21 AM
but also its really weird i get 270-275 way of my chest way past mid way its literallly like the last 1-2 inches its that small of an area i get stuck in! so thats why i picked the 4 board this week.
11-21-2009, 12:17 PM
11-21-2009, 12:21 PM
11-21-2009, 12:24 PM
11-21-2009, 12:27 PM
11-21-2009, 12:48 PM
A general rule of thumb is to train board 1-2" below your sticking point. Your weakest point is typically just below where the bar stops. Remember the bar had some upward momentum before your weak point and thus the momentum will carry it up a little further than your actual weakest point. So if you stick at ~4 board level, add some 2 and 3 boards into your ME rotation.
I don't know exactly what board level your sticking point correlates to, but that gives you an idea of how to target it some. Also, if you're missing 290 off a 4-board don't get too caught up in weak points since everything is probably weak at this point. It's OK to target your weak points a little, but most of your focus should be on getting stronger at full range or near-full range movements.
11-21-2009, 12:58 PM
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