Today I did some straight weight bench doubles and tried to focus on setting my lats better. I've been watching some more videos from Chris Duffin, and reading different articles on the site trying to work on my bench technique. I haven't been setting my lats tight enough and then in turn I've been getting loose at the bottom and not pushing back into the groove quick enough. You can see in the videos below I've improved my first reps but then my second reps I was reverting back to my old habits and being too hesitant. It'll be a work in progress but at least I can feel (and see) the tangible difference between when I do it right and when I don't. When I lock my lats tight at the bottom of my bench the weight flies up, when I get loose it dies half-way up every time. I also need to work on my leg drive (which has been non-existent), and am playing around with some different foot positions. My pressing strength has been improving a lot lately, now it's a matter of tying some of these things together without over-thinking it. Patience.. Patience..
Today was max effort upper @ Ohio University:
A1. Wide Grip Lat Pulldown - 3x15
A2. Straight Bar Triceps Pushdown - 3x15
A3. Hip Airplane - 3x10 each side
B. Bench Press
[youtube=https://www.youtube.com/watch?v=VmgPp0C79cs]
135x8x2
185x5
225x5
275x3
315x3
350x2x3
down set 315x5
C1. Kettlebell Chaos Bench - 4x8 w/ 50lb & 35lb Kettlebells on each side
*These got really tough with 4 kettlebells, but I think these will help with keeping my lat tightness for when I bench.
C2. Wide Grip Cable Row - 5x15
More from Joe Schillero:
