Kat and Puccah's Strong is the new sexy log

Thanks! Feel free to give me pointers as this is my first attempt to video...I did notice I did not get near as deep as I thought. Need to make sure and touch my chest more. Also, my negatives were a bit too fast.

Benching is another one of those where it's different for everyone. You just have to find where you're strongest while still being pain free.

You definitely want to touch chest and ******* each rep. That said, some programs (like MountainDog) call for 3/4 reps for constant tension on the pecs.

If you think it needs adjusting you could increase or decrease your arch, tuck your elbows in more, bend the bar, play with grip placement, etc. Ss long as you are making progress, you're doing something right already.
 
Thanks Thomas! I'll keep working! I did have to decrease my arch a while back and found that just the slight arch felt better.
 
Thanks Thomas! I'll keep working! I did have to decrease my arch a while back and found that just the slight arch felt better.

The less the arch the better I feel as well. However, over time, I've realized the more I arch the stronger I am.
 
The less the arch the better I feel as well. However, over time, I've realized the more I arch the stronger I am.

I prefer arching my back while benching.
 
Arching would slightly change the angle into a more decline position which should be a stronger position so that makes sense. And powerlifters arch so that the distance the bar has to travel is decreased.
 
Arching would slightly change the angle into a more decline position which should be a stronger position so that makes sense. And powerlifters arch so that the distance the bar has to travel is decreased.

I don't lose a whole lot of distance from ******* to cheat with my arch, but I do notice less shoulder strain. Switching to powerlifting has allowed me to flat bench again. Something I couldn't do for years, hence my low bench numbers.
 
I don't lose a whole lot of distance from ******* to cheat with my arch, but I do notice less shoulder strain. Switching to powerlifting has allowed me to flat bench again. Something I couldn't do for years, hence my low bench numbers.

Your bench numbers are only "low" in consideration to your other huge lifts! I find the arching does help the shoulders too, I have tweaked my back a few times arching though (don't know how really lol). I also find I can engage the lats more when arching.
 
I'm gonna keep playing with position/form. Also thinking about going to a PL gym here in town a few Friday's here and there to learn from them! It's too far to be able to train there every day but maybe on my off days.
 
I feel the lats a lot more with an arch and the shoulders feel much more comfortable! I had struggled with bench for years with a flat back and elbows straight out- like I thought was right.
 
I feel the lats a lot more with an arch and the shoulders feel much more comfortable! I had struggled with bench for years with a flat back and elbows straight out- like I thought was right.

I could be wrong (I have been on many occasions lol) but I think the idea of "bending" the bar while you bench helps to engage the lats and pulls the elbows down slightly. I have difficulty doing this, but am continuing to practice the "bending" the bar.
 
I could be wrong (I have been on many occasions lol) but I think the idea of "bending" the bar while you bench helps to engage the lats and pulls the elbows down slightly. I have difficulty doing this, but am continuing to practice the "bending" the bar.

Bending the bar with elbows in on an arch are 80% of my bench
 
I've never felt the need to touch the bar to my chest. But my posture is where my shoulders are slightly rolled forward so I think it puts more strain on them when I try to lower the bar that far. I feel that as long as my elbows/upper arms are parallel or a little further to the floor that I'm getting plenty of ROM. of course I also don't lock out each rep because I feel it takes all the tension off the pecs. For those of you following my log you can see what I mean by not going clear to my chest.
 
I'm gonna keep playing with position/form. Also thinking about going to a PL gym here in town a few Friday's here and there to learn from them! It's too far to be able to train there every day but maybe on my off days.

Yay! This is exciting news! Great people to learn from out there. Everyone arrives at their own style on benching. A fast negative is good for moving more weight, But you sacrifice a little time under tension.

As far as arch, as long as you're getting up on your traps and putting your shoulder blades in the opposite back pocket, you're doing enough to bench safely. I have a big arch because I compete and many years of wrestler's bridges gave me excellent spinal extension, but the take home point is that you must arch some in the upper back at least for maximum shoulder safety.
 
I'm gonna keep playing with position/form. Also thinking about going to a PL gym here in town a few Friday's here and there to learn from them! It's too far to be able to train there every day but maybe on my off days.

If you are trying to get your numbers up, this is a very good idea!
 
That's how I bench....for now.

I'm going to correct myself. Apparently, I naturally arch a bit & tuck my shoulders in properly. Hubby said, as we were talking last night, that I've always done it & my bench form comes very natural. Hmmm....who knew? Maybe cheerleading & dance, & doing all those back bends for years is coming in handy.
 
I'm going to correct myself. Apparently, I naturally arch a bit & tuck my shoulders in properly. Hubby said, as we were talking last night, that I've always done it & my bench form comes very natural. Hmmm....who knew? Maybe cheerleading & dance, & doing all those back bends for years is coming in handy.

Like this?

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If I'm not aiming for PR's & powerlifting, what are the benefits of arching more? Just curious. I'm still doing lower weight high reps concentrating on muscle endurance & hypertrophy. I do flat, incline, & decline bench...typically. So, how would arching more benefit me, at this point?
 
If I'm not aiming for PR's & powerlifting, what are the benefits of arching more? Just curious. I'm still doing lower weight high reps concentrating on muscle endurance & hypertrophy. I do flat, incline, & decline bench...typically. So, how would arching more benefit me, at this point?

Arching some takes stress off your shoulders. Arching like the above photo makes your range of motion shorter, making it easier to move bigger weight.

In your case your current 'natural' arch will likely suffice. I wouldn't worry about trying a larger arch unless you just want to.
 
Arching some takes stress off your shoulders. Arching like the above photo makes your range of motion shorter, making it easier to move bigger weight.

In your case your current 'natural' arch will likely suffice. I wouldn't worry about trying a larger arch unless you just want to.

Ok. I may see how much of one I can get without pushing myself too much, just out of curiosity, for a set! I do know I need to work on not flaring my elbows as much though. That is something that doesn't come natural with my bench work.
 
Ok. I may see how much of one I can get without pushing myself too much, just out of curiosity, for a set! I do know I need to work on not flaring my elbows as much though. That is something that doesn't come natural with my bench work.

I think he talks about bending the bar here, which helps to keep the elbows in a little more.

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Good morning. Did my remedial work today and shoulders. Chest is nice and sore from yesterday so I decided to swap arms and the remedial day. I was surprised how much I was sweating today!

Triple set:
No real rests- just walking from one area to the next.

Klokov Press - 3010 tempo
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
Set 4 : 45x10
Set 5 : 45x10
Set 6 : 45x10
Set 7 : 45x10
Set 8 : 45x10
Set 9 : 45x9
Set 10 : 45x8
*up from 40 lbs last week. Used full barbell today.

Hack Calf Raise - 22X0 tempo
Set 1 : 240x10
Set 2 : 240x10
Set 3 : 240x10
Set 4 : 240x10
Set 5 : 240x10

DB External rotation on knee - 5010 tempo
Set 1 : 10x10
Set 2 : 10x10
Set 3 : 10x10
Set 4 : 10x10
Set 5 : 10x10

Triple set 2: (Klokov press done with these as well)

Seated calf press - 3110
Set 1 : 270x10
Set 2 : 270x10
Set 3 : 270x10
Set 4 : 270x10
Set 5 : 270x10

Dumbbell Alternate Bent Over Reverse Fly
tempo 3010
Set 1 : 12.5x10
Set 2 : 12.5x10
Set 3 : 12.5x10
Set 4 : 12.5x10
Set 5 : 12.5x10

Garhammer 3010 tempo
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 10 Lap/Rep
Set 5 : 10 Lap/Rep

Oblique Crunches with leg 3010 tempo
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 10 Lap/Rep
Set 5 : 10 Lap/Rep

Finished up with incline walking 30 mins

Post workout sweaty mess
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SMH you aren't right lol. got me falling of my work chair. Awesome routine though Kat! Glad you had a good weekend.
 
I cringe everytime I see someone set up like that :shocked1:

I watch in anticipation of the mess that is about to follow ha. yes, I might be a bit sick, but if you're gonna look like an idiot and get hurt, I'm going to watch and laugh.
 
Your bench numbers are only "low" in consideration to your other huge lifts! I find the arching does help the shoulders too, I have tweaked my back a few times arching though (don't know how really lol). I also find I can engage the lats more when arching.
When you are arching you are contracting the hell out of your back. Add in the leg drive during the maximal contraction, and any small movement not in line with everything else can, on top of that if you have to fight to complete the rep any deviation in form can cause sheering.
I've never felt the need to touch the bar to my chest. But my posture is where my shoulders are slightly rolled forward so I think it puts more strain on them when I try to lower the bar that far. I feel that as long as my elbows/upper arms are parallel or a little further to the floor that I'm getting plenty of ROM. of course I also don't lock out each rep because I feel it takes all the tension off the pecs. For those of you following my log you can see what I mean by not going clear to my chest.

For hypertrophy there really is no need for a full ROM. Resistance and TUT and just enough movement to get the fibers to lengthen and shorten so the filaments fire it off are all that is required. If your goals are hypertophy based you are better off in the long run using slightly truncated ROM when using heavy weights, and saving the FULL ROM for lighter weights or calisthenics type stuff. It will benefit your joints. Full ROM for the bench press is only important for measuring strength levels on that specific lift. In my opinion, the only time someone should claim a max on bench is if they can lift it from the chest. Any other training variation is excellent for training but not for measuring the strength of the movement. So for a beast like you who does not lift from his chest my answer if someone asked me my max is I don't know i don't perform bench for strength assessment but I train with 315.

Yay! This is exciting news! Great people to learn from out there. Everyone arrives at their own style on benching. A fast negative is good for moving more weight, But you sacrifice a little time under tension.

As far as arch, as long as you're getting up on your traps and putting your shoulder blades in the opposite back pocket, you're doing enough to bench safely. I have a big arch because I compete and many years of wrestler's bridges gave me excellent spinal extension, but the take home point is that you must arch some in the upper back at least for maximum shoulder safety.
BOOM!

If I'm not aiming for PR's & powerlifting, what are the benefits of arching more? Just curious. I'm still doing lower weight high reps concentrating on muscle endurance & hypertrophy. I do flat, incline, & decline bench...typically. So, how would arching more benefit me, at this point?
Less chance for injury to the shoulders is the biggest benefit.
Ok. I may see how much of one I can get without pushing myself too much, just out of curiosity, for a set! I do know I need to work on not flaring my elbows as much though. That is something that doesn't come natural with my bench work.
This was what i was going to mention, if anything out of what you are doing with conventional BB style benching is to bring the elbows in closer.
I cringe everytime I see someone set up like that :shocked1:
Some of them are extremely flexible but with the tightness in the back and the 1/2 rep decline bench ROM that results injury is not any more likely than someone who lifts their head when benching.
I watch in anticipation of the mess that is about to follow ha. yes, I might be a bit sick, but if you're gonna look like an idiot and get hurt, I'm going to watch and laugh.

Not really sure that it is as dangerous as it looks.. I personally would not try for that large of an arch. Don't get me wrong I have an arch when I bench and even when I exaggerated it is not extreme. At the highest point my back is probably 3 inches off the bench.
 
I watch in anticipation of the mess that is about to follow ha. yes, I might be a bit sick, but if you're gonna look like an idiot and get hurt, I'm going to watch and laugh.

You should learn how to bench properly. I have a hell of an arch especially for my size and I've never hurt myself benching.
 
You should learn how to bench properly. I have a hell of an arch especially for my size and I've never hurt myself benching.

Theres a big difference between someone with a big arch who knows what they're doing and someone who is just cheating. Its not hard to tell the difference either.

Im not saying a big arch means a mess, but usually when you see someone at any commercial gym with an unrealistically large arch, you're in for a show.
 
Theres a big difference between someone with a big arch who knows what they're doing and someone who is just cheating. Its not hard to tell the difference either.

Im not saying a big arch means a mess, but usually when you see someone at any commercial gym with an unrealistically large arch, you're in for a show.

This particular picture I posted was of a powerlifter in a powerlifting gym. That's one of the largest arches I've seen, but I still don't think she's in any danger.
 
Shoulders back and down will cause a slight arch in the back which is good if you are using more chest.
 
Today was a rest day! I've been having a lot of trouble with headaches lately so I ended up in bed before 10 last night. It's usually after 11! Then I managed to sleep through my alarm for 35 mins! Thankfully heard it about 30 mins before I had to be at work!

After work, I met a friend at the gym. He has just recently lost 75+ lbs and joined the gym a couple of weeks ago. I'm trying to get him into lifting, so I showed him several lifts. After that, we ran some sprints! It was fun! I'm really excited for him and to see his transformation!
 
What's causing the headaches?
 
I have no clue! I've had trouble sporadically for years where I'll have one every day for months and then go weeks without them!
 
Allergies?
 
No not that I can tell. I'm not having any sinus trouble. They're more like tension headaches. I've also been having a lot of pain in my neck recently. (What the dr's call fibromyalgia) Maybe it's related who knows
 
Opinions?!?

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Some true stuff!!
 
Good morning and happy Thursday! Woke up on time to my alarm today! Lol Got up and to the gym by 5! Struggled a little mentally at first but not too long! I also didn't do a very good job keeping up with my number of sets so I think I actually did 11 instead of 10. I wanted to make sure I got them all in so I did the extra to make sure I didn't skip any! Lol

Arm day:

SS 1:
Rest 1 min before repeating
Tempo 3010

Machine Assisted Dip
Set 1 : 90x10
Set 2 : 90x10
Set 3 : 90x10
Set 4 : 90x10
Set 5 : 90x10
Set 6 : 90x10
Set 7 : 90x10
Set 8 : 90x10
Set 9 : 90x10
Set 10 : 90x9
**set 10 or 11 I failed the last rep.

Dumbbell Alternate Hammer Curl
Set 1 : 25x10
Set 2 : 25x10
Set 3 : 25x10
Set 4 : 25x10
Set 5 : 25x10
Set 6 : 25x10
Set 7 : 25x10
Set 8 : 25x10
Set 9 : 25x10
Set 10 : 25x10
**these were rough! Really struggled on the last several sets/reps

SS 2:

Rest 30-45 seconds before repeating
Tempo 3010

EZ Bar Seated French Press
Set 1 : 40x10
Set 2 : 40x10
Set 3 : 40x10

Dumbbell Incline Curl
Set 1 : 20x10
Set 2 : 15x10
Set 3 : 15x10

Finished up with cardio...made it fun today with Tabata

10 seconds of each for 4 mins
Jump rope
Battle ropes
Leg/hip raises

1 min rest- then repeat 4x's

Walked on incline for 10 mins

Really enjoyed the tabata! It's been a while since I did that! Kicks my butt every time!
 
Opinions?!?

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Dumbass doesn't understand two things: what pound for pound means and when anyone says that an athlete is dominant, it's talking about respective to their field. Respective to what she does, she is the most dominant athlete in the world. I personally don't like her and want to see her lose, but you can't deny she's the best in the world at what she does. She's only been out of the first round once, FFS.
 
Opinions?!?

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I have a lot to say about this, but was wanting to hear some other points of view before I let my inner feminist come out too much. He makes some valid points, yes, but I feel like he takes a backdoor approach of appearing to be on the side of women. In reality I do not feel he is. He fails to realize that the reason there are women only leagues/divisions is because women had to start seperate divisions because, even today, women aren't "allowed" to play in the "mens'" divisions. It's hard to say that we, as women, aren't just as good or better in certain sports when there is no true realm where the talents can be compared side by side. Targeting Ronda as his example was a poor choice, in my opinion. Even Dana White has said she is one of the best fighters he's ever seen. Not best women fighter...but one of the best fighters, including men. She completely changed his view on women even being a part of the UFC. So, why not celebrate her for her talent? He argues for equality, yet feels a women can't be considered the best at what she does until she "proves" it to him....by beating a man. He says women are shadowed by men in our society. Well, arguments like his do not help matters. Let her have her moment without saying a man is still better until she proves otherwise. Then, she won't be in the shadow of men. I'm sure if there were more available platforms for women to compete against men their would be plenty of women competing against men. I struggle with this notion that a women can't be recognized & applauded for their accomplishments & talents unless they do it better than a man.....even if she was THE FIRST women to complete a course/race/event. If a women is the best in her field...let HER be recognized for it.

Oops....I let her come out anyway.
 
Dumbass doesn't understand two things: what pound for pound means and when anyone says that an athlete is dominant, it's talking about respective to their field. Respective to what she does, she is the most dominant athlete in the world. I personally don't like her and want to see her lose, but you can't deny she's the best in the world at what she does. She's only been out of the first round once, FFS.

Yeah, he's all over the place.
 
I have a lot to say about this, but was wanting to hear some other points of view before I let my inner feminist come out too much. He makes some valid points, yes, but I feel like he takes a backdoor approach of appearing to be on the side of women. In reality I do not feel he is. He fails to realize that the reason there are women only leagues/divisions is because women had to start seperate divisions because, even today, women aren't "allowed" to play in the "mens'" divisions. It's hard to say that we, as women, aren't just as good or better in certain sports when there is no true realm where the talents can be compared side by side. Targeting Ronda as his example was a poor choice, in my opinion. Even Dana White has said she is one of the best fighters he's ever seen. Not best women fighter...but one of the best fighters, including men. She completely changed his view on women even being a part of the UFC. So, why not celebrate her for her talent? He argues for equality, yet feels a women can't be considered the best at what she does until she "proves" it to him....by beating a man. He says women are shadowed by men in our society. Well, arguments like his do not help matters. Let her have her moment without saying a man is still better until she proves otherwise. Then, she won't be in the shadow of men. I'm sure if there were more available platforms for women to compete against men their would be plenty of women competing against men. I struggle with this notion that a women can't be recognized & applauded for their accomplishments & talents unless they do it better than a man.....even if she was THE FIRST women to complete a course/race/event. If a women is the best in her field...let HER be recognized for it.

Oops....I let her come out anyway.

In fairness, Dana says some ridiculous hyperbolic **** to sell his product. Just last year, he was saying Renan Barao was the best P4P fighter and he proceeded to get his ass handed to him the next fight. He's a promoter and promoters lie constantly. She's not nearly as big of a star as he makes us to believe and her PPV numbers indicate that. Brock was a star, GSP was a star, but Ronda, not nearly as much.
 
In fairness, Dana says some ridiculous hyperbolic **** to sell his product. Just last year, he was saying Renan Barao was the best P4P fighter and he proceeded to get his ass handed to him the next fight. He's a promoter and promoters lie constantly. She's not nearly as big of a star as he makes us to believe and her PPV numbers indicate that. Brock was a star, GSP was a star, but Ronda, not nearly as much.

He does, but this was in a recent interview. Her name is already out there. No need to really hype her up, to get a bigger fan base, too much at this point. Most people already like her or they don't. To me, it actually came across genuine...not just as promoting her. I've seen plenty of times where he has done that. Now, is she the absolute best fighter out there....no, but this guy's argument of her not being a dominant athlete because she has not fought & won against a man still is counterproductive. It's just the way he tries to argue & prove his point. For me...his argument didn't come across well received & in the manner I feel he was going for.
 
He does, but this was in a recent interview. Her name is already out there. No need to really hype her up, to get a bigger fan base, too much at this point. Most people already like her or they don't. To me, it actually came across genuine...not just as promoting her. I've seen plenty of times where he has done that. Now, is she the absolute best fighter out there....no, but this guy's argument of her not being a dominant athlete because she has not fought & won against a man still is counterproductive. It's just the way he tries to argue & prove his point. For me...his argument didn't come across well received & in the manner I feel he was going for.

The video has no argument whatsoever, but Dana is a lying ******* whose credibility is zero. He cares about one thing: Zuffa's bottom line. She's established, but that again doesn't mean as much as you think. There is something colloquially known as the UFC hype machine and it's in full force with Ronda. As a promoter, it is your job to hype up every fight. Brock didn't need any hype as he was well established as a star before signing with Zuffa, but holy **** did that machine get behind him. Does anyone else remember Brocktober?
 
The video has no argument whatsoever, but Dana is a lying ******* whose credibility is zero. He cares about one thing: Zuffa's bottom line. She's established, but that again doesn't mean as much as you think. There is something colloquially known as the UFC hype machine and it's in full force with Ronda. As a promoter, it is your job to hype up every fight. Brock didn't need any hype as he was well established as a star before signing with Zuffa, but holy **** did that machine get behind him. Does anyone else remember Brocktober?

He is trying to prove a point in the video....that women can't or shouldn't be considered the most dominant in a sport unless they are better than their male counterparts. That's the point of the video....at least from my perspective. However, his "argumentative" tactics fell short, in my eyes, because he's back & forth with his point of view & reasoning. Regardless of him using Ronda as his prime example. My point was...I don't fully agree with him or his point....on many levels. I don't closely follow the UFC...so not really looking to argue about who is or isn't better/best. My point is....if a women is good at what she does let her be recognized for it without comparing her to her male counterparts....that is a step towards equality (another perspective he tried to use) in sports & everything else. This is what I got from the video....everyone else's interpretation & what they got from it may be different.
 
I agree with the video and I also believe that if a woman hits a man, he can hit her a** back.
 
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