flat bench is the worst exercise ever created
- 02-15-2006, 12:07 PM
Along with everyone else, I offer my condolences. But I don't think you should give up benching just yet, because I think you have a lot of potential as a PLer. I know at this stage of the game while you're injured it's tough to see the light at the end of the tunnel, however, with your lifts, it's still there. If anything I think you can learn from this and come back stronger. First, I don't think I would ever bench that heavy (355) for 10 reps. That time under tension for the muscle and tendons is brutal and you really don't need it since you're training for a 1 RM. Second, depending on your relative tricep strength, you may actually want to consider bringing your grip in a little bit in case your pecs are genetically predisposed to tearing. The tris can be an extremely powerful force on the bench and even more important than your pec strength. Third, the lower part of the bench is brutal on the shoulders, and while that currently doesn't sound like a problem spot for you, I think you should incorporate some pre-hab RC and scapular exercises into your routine to prevent future injury. Moreover, these make you a lot stronger at the bottom of your lift.
Regardless of what you choose to do, I wish you the best in recovery.
- 02-15-2006, 03:18 PM
I knew I stopped by this site for some reason... most of the guys I work out with don't do raw lifts with more than 355, for 4-5, and thats as high as they go (even with a 640lb bench). My suggestion to you would be to stop doing such damned heavy raw lifts, cram your ass into a fairly snug fury or f6 if your elbows are properly tucked, a karen's xtreme if you wanna get freaky, or a ragex if your form is weaksauce, and work up with that. You could even get a slightly looser "training" shirt, that will lighten the load at the bottom a good amount, prevent you from injuring yourself, and also help teach you proper form.
We have the shirts for a reason home slice
- 02-15-2006, 04:37 PM
for me anyway. another pec injury tonight. with my good pec. i don't understand it at all. there was no warning sign, not even a hint. i had been climbing by 10lbs each week using progressive overload. nothing crazy, was supposed to hit 355 x 10, and at the bottom of 8, i could feel something separate in my upper right pec. i had a good arch, feet tucked, elbows tucked, etc. so ****ing frustrating. this is the 3rd goddamn time that flat bench has screwed me over. it's the only exercise i've ever been injured on. i'm done with it. ain't worth it anymore. if i compete, it'll have to be in deads or squats and that's it. i think some guys just aren't made for flat bench, and i am one of them.
02-15-2006, 04:41 PM
there's the man i was hoping would say something.Originally Posted by exnihilo
ok, first off, it's been 24 hours and there's no bruising so it must be just a pull....again. so, nothing too serious but just another notch on the 'oh ****' belt. as a few of you have suggested and with good reason, i will immediately stop going heavier than 315 raw on flat. ex, i have a double rage-x 52 ready to roll but i was just waiting to hit 405 raw for a few before throwing it on. apparently, that was stupid and i'm taking your advice to heart. i had a bencher examine my form and he said it's golden. i must say that i've got that arch and elbows in down to a science, lol. damn near turn it into a decline i'm thinking that double rage-x ain't the best shirt for me right now so i'm gonna hold on to it for later and maybe get a single ply something for the time being until i get used to it and more comfortable with bigger numbers, maybe just a single ply rage (no x). although, i've heard good things about fury and F6 also. which do you recommend for arched benchers (single ply)?
02-15-2006, 04:42 PM
thanks for that kelsey. lol, i can't imagine calling louie up. "yo, it's beez, wtf is up with my bench?"Originally Posted by kelsey
02-15-2006, 04:46 PM
thanks all for the comments and support, means a lot. although i'm pissed, i already know i'll be back on flat again. when it comes right down to it, i'll never be satisifed unless i'm lifting heavy weight, on any lift. like a moth to a flame, i must return to flat bench
02-15-2006, 05:57 PM
Yeah, that 145x14 on DB's is pretty ridiculous. I will never outgrow dumbells; but you already have. Unless you just focus on "pump" trainingOriginally Posted by Beelzebub
I'm guessing you'll have to get back on the bar. Unless you can track down a gym with some 200+lb. dumbells.
02-15-2006, 06:00 PM
lol, funny you mention that. talked to the gym owner into getting 155's, 175's, and 205's, should be arriving in 2 weeks. and because a lot of **** talk goes on in the boards, i've got a vid of the 145's on MMI. beez don't lie
02-15-2006, 07:10 PM
Must be nice. Some of the members at my gym went as far as sending a petition around to get bigger DBs and the owner didn't buy any.Originally Posted by Beelzebub
02-15-2006, 07:17 PM
the owner is a former PL'er (bench only) so he sympathizes. it's not a commercialized gym by any means, i imagine those would be much worse to convince or persuade. it helps having a national competitive bb'er there too, who the gym sponsors. he's talking about getting a monolift in the near future
02-15-2006, 07:18 PM
Since you tuck your elbows and have a good arch (supposedly ) I would suggest you get a F6. As for sizing, when I was hossed out, I wore a 56 and I could JUST BARELY get it on myself, but I needed someone to help adjust the seams and what not. Depending on how big your arms and chest are (the arms were the really tight thing for me) you should go probably 54, unless your arms are >20" then you should get a 56.Originally Posted by Beelzebub
Heck, I will probably never use my 56 fury again, if you're interested I could cut you a good deal on it man. Otherwise go with www.plgearonline, they're fast and the service is good. Definately go single ply as a snug fitting dual ply F6 or fury can take >600lbs to touch.
02-15-2006, 07:20 PM
20 1/4" (chest ain't 56 though, more like 53)
just looking for a little help off the bottom (the danger area)
02-15-2006, 07:23 PM
Hey when do you guys recommend getting into a benching shirt? (like around what max?)
o and btw whats a monolift?
02-15-2006, 07:25 PM
before i would have suggested a 405 raw max. but like they said, unless you compete raw, it's a waste of time and effort. now, i'd say 315 raw, then try a shirt. ex is definately more qualified to answer this though.
a monolift is what is used in competition for squats. no walkout is required. you get under the weight, stand up, the hooks move and you squat right where you stand.
02-15-2006, 07:27 PM
o yea I have seen those just didn't know the name.... Also if you don't mind me hijacking the thread how about wraps for your knees?
02-15-2006, 07:30 PM
Yeah, the tricky thing about the fury is that unlike most inzer shirts, if you are loose on the bench and your form is bad you will get **** out of it... But if you are tight on the bench and you keep your arch and bring your arms down with elbows in, it rocks. One thing I've noticed about the inzer shirts I've tried is that they start to pull tight at the top of the bench so the weight feels lighter in your hands, whereas the fury feels heavy in your hands and you need to have the strength to stabilize it near lockout, but the shirt kicks in like a mofo about halfway down the lift.Originally Posted by Beelzebub
Do you still have my email address holmes? we can work something out. You need a wide belt when you use the fury too, because you need to pull the front of the shirt WAY down then cinch it in place in order to get the full effect out of it, if you have a narrow (bb style) belt the shirt tends to slide out. The fury isn't the easiest shirt but I'll be happy to help you squeeze it dry man. Just be thankful you're not trying to learn a Karin's Denim, those things are ridiculously hard to use.
02-15-2006, 07:32 PM
My group has several 600+ benchers, we usually work up to 355 raw for no more than 4 reps (depending on the lifter) then shirt up, and go up to 405 with 4 boards, and increase weight while decreasing the number of boards, until either a 2 board or full range lift, depending on what we're trying to do.Originally Posted by dunimous
02-15-2006, 07:35 PM
dunimous......what about wraps? yeah, i use em on my last set of squats.
anyhoo, ex, i haven't even used a shirt yet or put one on for that matter. i was just waiting for the raw strength to peak again, then add it but **** didn't work out. but i definately think starting with a double rage-x is a bad idea. most can't even touch with anything less than 600. would you agree? as for a belt, i have the 13mm lever belt from inzer, and that mofo is tight, have bruises the next day. i've got your email somewhere in my account. incoming
02-15-2006, 07:36 PM
friggin 2 and 4 boards, still haven't gotten those yet.
02-15-2006, 07:38 PM
What is MMI.com
02-15-2006, 07:40 PM
Last edited by Beelzebub; 02-15-2006 at 10:39 PM.
02-15-2006, 08:05 PM
ex, did you get that email? machine something or another @hotmail
02-15-2006, 08:11 PM
I made a 2,3, and 4 board with boards bought from Home Depot. I believe Elite sells a pre-made 2 and 3 board. I'm not a fan of the 4 board (I say this as I'm about to do it tomorrow). I would definitely make a 2 and 3. I esp. love the 3 as it's a nice confidence booster.Originally Posted by Beelzebub
02-15-2006, 09:16 PM
got and got back. Your belt should work perfectly mang, and the Fury, while tricky, can be mastered without too much trouble (and it's definately worthwhile to do so).Originally Posted by Beelzebub
02-15-2006, 09:54 PM
sweet. i hit ya back. thanks for the info and great deal brutha.
02-15-2006, 09:55 PM
2 and 3 boards enough, ya think? i'm all new to do using that ****. i'm one of those bb'er turn pl'er guys.Originally Posted by ivydude
02-15-2006, 10:35 PM
4 Board is pretty much lockout range, so if that's a weak point and you need to save some cash you always just do rack lockouts in the power rack and save yourself some money.Originally Posted by Beelzebub
02-15-2006, 10:39 PM
good point. once that weight gets past the parallel mark, i'm golden. doesn't sound necessary at the moment. thanks for the info. elite, eh? **** it, i need more chalk anyway.
02-15-2006, 11:26 PM
Beez, give louie a call, he is a great guy and will definitely help you out.Originally Posted by Beelzebub
02-16-2006, 06:57 AM
we call these people pussiesOriginally Posted by Beelzebub
02-16-2006, 08:19 AM
I like the way you think bro, lol.Originally Posted by glenihan
02-16-2006, 08:22 AM
BURNOriginally Posted by glenihan
02-16-2006, 08:30 AM
02-16-2006, 08:37 AM
02-16-2006, 08:37 AM
02-16-2006, 08:38 AM
counter-attack with a misdirect to an unsuspecting nate burn, i love it
02-16-2006, 09:14 AM
02-16-2006, 09:19 AM
02-18-2006, 02:40 PM
Have you ever looked into Active Release Therapy? I haven't tried it yet myself, but some of my training partners have been swearing by it. I also know another guy who blew out his pec and had it surgically repaired, and he has been going through the ART therapy. When you call and talk to Louie, I think Amy there is certified in it so maybe you can ask about it.
02-18-2006, 05:07 PM
Do bench shirts prevent chest injuries? I remember when the only way to competition bench was raw. Then along came the shirts. Many frowned on using a shirt but switched over because their fellow competitors made the switch.
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