Currently wouldnt mind a touch and go above 430lbs and a pause rep of 405lbs. I think its doable but as most things sticking to a strict training regime is something I need to really buckle down on. I bench without any true arch and I am sure I could stand to drive more with my heels.
[video=youtube;5HuV7JROEsM]https://www.youtube.com/watch?v=5HuV7JROEsM&feature=youtu.be[/video]
[video=youtube;s5D0FXHOZxI]https://www.youtube.com/watch?v=s5D0FXHOZxI&feature=youtu.be[/video]
Todays max effort attempts, got up to 415 then some fool stepped in the way...Only at the Y, but tried 425 and failed. Been periodized on down to this max effort and was at 395 before starting. Ive put on 10lbs in the last 3 months and am still looking to push higher. What ya guys think?
Okay as you said, you know the problem with the arch and heels so fix the problems you know first:
Get under the bar and raise up under the bar and dig your traps and back into the bench... Feet up dig in and then put a foot down so it's behind you and then your next foot. Boom you have your arch. Watch my setup and in some of max effort lifts.
Next your hand placement. You have long arms so it's hard for me to gauge optimal placement but let's look at a raw bench like this.
Ever throw a punch ?
Look at the force you can generate with your elbows tucked and a vicious jab...
Try to generate that same force with your elbows flared out and arms out wide... Hah you can't. Period.
When you are a raw bencher you need to mimic that force production. Find your optimal hand placement based on the above point. Try a lighter weight and play with your hands a little closer in and find where you can generate the most force with a lighter weight, say 135lbs
I would say let's try the arch and feet behind you and play with that grip just a tad and throw in another video on a sub max weight and see how it looks