Sean's Powerlifting Journey

Bench Press
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Bench
45x10
95x8
135x5
185x5
195x5
205x5
215x5
215x5
215x5

Close-Grip 2-Board
215x5
215x5
215x5

Standing Dumbell OHP
60x8
65x8
70x8

Banded Pressdowns
EFS Light x 100

I had quite a bit of volume with pullaparts during the benching for upper back work. Plus it's toasted from the SSB.

Well....**** ya. I feel incredible.
 
Sean1332 said:
Thanks, man. That grip change was a life changer for me. Setup is easy and painless now, too. Looking forward to a fat PR, finally.
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You and me both. It feels so much more natural and is pretty damn close to my geared/Ram groove as well (I go a finger wide, but that's it).
 
Rodja said:
You and me both. It feels so much more natural and is pretty damn close to my geared/Ram groove as well (I go a finger wide, but that's it).
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I think before with this grip, I could never engage my back right. I always tried touching too low so my shoulders would roll. Fixed that though. This grip is where my previous close grip 2-board training was lol
 
Bench looked fast and easy. Thanks for the scrnshots btw.
 
Sean1332 said:
Anytime.
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Did you see my reply? I needed the raw bench and total srnshot, you gave me raw wrapped...

But you just sold me on going single ply for my March meet, top 10 squat and deadlift/
 
Been there, done that. The doritos that is.

Sean that bench is locked in. Should see the numbers climb nicely now.
 
Hey hey now, lemme get my 500 wrapless before I put em on already! Should only need one more training cycle if things go my way :)

Sean, are your feet flat on the ground or are the heels up? I have my heels up and my setup lately feels extremely stable, but I don't think I'm getting optimal leg drive. I have a big arch, I"m stable as ever, but I think I'm missing the boat on drive.
 
Hyde said:
Hey hey now, lemme get my 500 wrapless before I put em on already! Should only need one more training cycle if things go my way :) Sean, are your feet flat on the ground or are the heels up? I have my heels up and my setup lately feels extremely stable, but I don't think I'm getting optimal leg drive. I have a big arch, I"m stable as ever, but I think I'm missing the boat on drive.
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On toes when I'm getting my traps set into the bench, then I push my heels down and it locks my legs and glutes in. So, flat.
 
Noticed that as well. You used to stay up on your toes and now the feet are planted. Gets that crazy strong posterior chain into the lift now.
 
nice benching man! Im trying to get flat feet on bench myself. im almost there, I used to be way up on my toes. now I point my toes way out and externally rotate the hips and im pretty close to flat. its locking in my lower half a lot better, and get some more drive into the bar.
 
capo180 said:
nice benching man! Im trying to get flat feet on bench myself. im almost there, I used to be way up on my toes. now I point my toes way out and externally rotate the hips and im pretty close to flat. its locking in my lower half a lot better, and get some more drive into the bar.
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I hear this from everyone i know that benchs on their toes, it must be how i set up bc i have zero leg drive issues high on my toes.
 
SweetLou321 said:
I hear this from everyone i know that benchs on their toes, it must be how i set up bc i have zero leg drive issues high on my toes.
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Different strokes for different folks. It's whatever locks you in best man. Me on my toes is a lot better than how I used to bench with my feet out front of the bench.
 
When you squat and DL where do you push from with your feet? Through the heels. It pulls the posterior chain into the lift better when benching.
 
yeah I went to youtube and was just watching some pros bench and realized that pretty much none of them are on there toes lol. so I was wondering why I spent so much time there. I like a wide base with the feet pointed out and externally rotated at the hips, just started putting this into practice but hopefully it will pay off.
 
AZMIDLYF said:
When you squat and DL where do you push from with your feet? Through the heels. It pulls the posterior chain into the lift better when benching.
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I push on the outside of my feet and with a wide stance. I can't get sufficient leg drive or a good arch with the same setup on bench.
 
When you're benching on the balls of your feet you're still driving your heels down, not pushing with your toes. So it's the same deal just if you're flexible enough to keep your butt and heels down at the same time or not. If you're not able to wide enough, you squeeze your glutes and bridge up, and your butt comes off the bench. Going up on the ball of your foot lets you get your glutes tight for some guys without coming off the bench and still holding an arch. I know I have trouble with it, but if I practice flat foot for a few weeks I can get it down. Honestly it doesn't make a big difference for me either way but it is easier for me to get my arch and keep my butt down on the balls of my feet vs flat feet, especially on a low bench.
 
Rodja said:
I push on the outside of my feet and with a wide stance. I can't get sufficient leg drive or a good arch with the same setup on bench.
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So are you up on the balls of your feet when benching? For me it doesn't give a solid base. I'm bouncing up and down on my calf muscles.
 
I practiced one set tonight doing the whole feet up on the bench to set my traps and then lower one foot straight down at a time. Was the only set in the whole workout that felt locked in, noticeable leg drive, and didn't move like dogsh*t. But don't think I'm committed enough to set up every set like that lol, so I'm gonna try to get my feet flat and keep pulling through under the bar to set my traps.
 
AZMIDLYF said:
So are you up on the balls of your feet when benching? For me it doesn't give a solid base. I'm bouncing up and down on my calf muscles.
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I'm on the balls with slight external rotation of the foot. When I'm geared, I have to drive down the entire time for a greater arch and tighter lats. When raw, I slightly take the pressure off and then drive them down as hard as possible once I touch.
 
Who would have thought that Pac Man would lead to this? Lol
 
Like everybody has stated: Figure out what works for you and go with it. Sean seems to have finally found a home with his set up.
 
Deadlifts

4" Conventional Block Pull
135x15
225x10
315x5
385x2
405x2
435x2
455x2
455x2
455x2

Conventional Deadlift from floor
405x2
405x2
405x2
405x2
405x2

Barbell Row
225x3x8

Lat Pulldown
205x3x8

Standing Banded Crunches
Strong x3x10
 
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