He makes some very good points. I need to work on some of these things, my arch have been a little sloppy lately after getting heavier.

My point is that you can get a tighter setup if you lower ass after unracking, and if you lower your ass towards you head you should get a higher arch also.

@kidcolin, it is legal in IPF, so I think it is legal i all feds.

How is it tighter if it necessitates looseness, by definition? If your ass is off the bench on the unrack, that means your lower body has some slack, and when you do bench, it will be physically possible to lift your ass off the bench.

Also, just in general, I'm not in favor of training with such a large arch and short stroke. But whatevs.

This^

I watched the video until about 4:30 and then shut it off. It started out ok, then it started going downhill about halfway to that point. Then with the butt off the bench setup, it got very stupid and I couldnt take it anymore.

If you lift your butt off the bench and then set it down after receiving a handoff as he shows, your setup is terrible. You have a lot of slack. If you have that slack and are trying to use any leg drive at all, one of two things will happen:

1 - If your butt stays on the bench, it will require other parts of your body to loosen up to absorb the leg drive, which totally eliminates getting any benefit of leg drive.

2 - your butt will come off the bench and you get three red lights.

If you get a competent lift off, isn't this a non-issue?

Agreed.

And like I said, if you compete with a sick arch, fine, but you're better off doing most of your training with just a moderate arch for muscular and strength development, then hitting your competition form hard for the 12 or whatever weeks leading up.

In general, the difficulty in grooving form is really overrated.

I guess the argument appears to be that getting your shoulders in a better position and then getting as tight overall yields a better position, and that if its very difficult to get your shoulders in the right position anatomically by reaching for the bar, then a handoff is not going to help.

Eh, I think you an handle the muscular development with other accessories, but what do I know as I mostly only have time for comp lifts. At least I have well developed pecs!

Ehhhhhhhhh well of course I have the benefit of near perfect genetics, but people ask me what I did to develop -insert body part-, and I shrug and say almost nothing beyond comp lifts. My accessories are rope curls and weighted chin ups once a week.

9th October:

Sumo Deadlift
200x5
200x5
200x5

Bench Press
115x3
115x3
115x3
115x3

Pull Ups
20x5
20x4
20x4

DB Flies
20x10
20x10
20x10

Decent session. Bit of a shaky bar path on the last rep of the first set of bench, but did mjuch better from there on. Crazy how much easier it is when I get it right. Pretty spent after those.

Oh, and I bought a 24kg kb to start doing some GPP. My conditioning is such a joke that I am actually embarrassed by it. I will probably challenge myself to get a certain number of swings in per week a la JonFon.

What's a good number? What sort of rep scheme?

Its a very stupid argument. Its impossible to set up as well without a good handoff.

No ideas here. Curious how it will work for you.

I am in need of doing something too. Been thinking of buying a sled that I would push up and down the drive after work at our warehouse. Adding weight and laps every week...there's a crossfit place in the next building down, so this would not be as out of place as it might sound.

What's wrong with the good old treadmill, exercise bike or rower?

I would just start with 3x20 short rest a few times a week and go from there for the kb swings

I don't want to buy any of that equipment, nor do I have anywhere to put it. I wanted something to do in off days or busy days

I've heard biking and walking are good and fun. They can even take you to places you'd otherwise drive to!
Or even to places you cannot drive to.

Treadmills don't have wheels you idiot

11th October:

Bench Press
120x2
120x2
120x2
120x2
120x2

TnG Bench Press
100x10

Cable Row
62.5x12
62.5x12
62.5x12

db curls
25x12
25x12
25x12

Pretty solid, feel like I'm getting a little more consistent in my setup. Still have a slight roll forward of the bar as it reaches my chest which I 'd like to sort out - I feel like it's getting slightly out of position at that point.

Its going to be hard to do much better without getting a good handoff.

Aidan,

I have the same problem. Setting up closer to the rack and touching higher on the chest makes a huge difference for me.

12th October:

Squat
180x1
190x1
200x1
180x3
180x3

Slingshot Bench Press
135x1
145x1

Facepull
15
15

Didnt go too badly overall. 200 felt heavy but moved fast enough. I signed up for the competition on 5th November for ****s and giggles. Not expecting much out of it but it'll be good to have a run out. 210-135-245 maybe?



That's good, right??

I agree, I think touching too low is the culprit. I'll give it a try next raw session.

What weight class are you competing in?

200 looks easy in the video.

200 looks super easy.

83's, but I'll be substantially underweight I think. I'd like to get back to that 220 region at some point and push on, but I'll see how I do. 400 Wilks is taunting me.

13th October

200 swings in 18:04

Too bad we live in the dark ages, I would love to know how many calories that burnt. There was a study where 20 minutes of swings burnt 400 cals. That's legit! I guess I should look at the study and see how it compares, probably going to be more volume but they probably used a babyKB.