295x1 Paused Bench

Just seein what I can do with a long pause. No spotter so I didn't want to go too heavy but I think I could hit 300+ for a pause easy in a meet. Critique away...

Looked solid to me.You could definitely go 300+.IMO leave the clamps off when alone.

Thanks man, I should have 320 soon on touch n go but I'm sure I'm good for a 300+ paused.  Also, it is hard to see but I have some safety rods in on the bottom pin holes in case I miss the lift.

 Yeah, makes it easier to dump the weight off when there is no spotter.  Solid looking press there.

Thanks man, either way I have a concrete floor so I wouldn't dump the weight anyway.  I've had 275 or so stuck on my chest before and it isn't fun rolling it down your abs to sit up lol.  These ghetto pins are doing the trick for now though.

Nice job but

A) where was a spotter?
B) looked to me like you raised your butt off the bench, that would be a call right there

thanks and

A) don't need one
B) My butt comes up but never off the bench, it starts completely smashed into the bench and ends up just barely touching the bench, but still touching.

K, just don't want you accidently dropping it on yourself, and just being honest.

yea i was worried about your rising there too but you said its touching.

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

Speed is just as important as strength.  This doesn't always pertain to how fast the weight actually moves though, it is the intent.  You must be willing yourself to push the weight fast, so even though it looks to be moving slow, if it was half the weight it would shoot through the ceiling.  I used to have a lifting partner who would yellow boom as soon as I touched my chest and it helped me imagine the weight exploding upwards. 

I usually do train without a spotter, I have safety bars set up in case I need to bail and I know that it is just me and the weight, no interference. 

are u guys saying its bad to arc your back, cuz thats when your butt comes off the bench. isnt that part of benching form, when you arc your back and drive your heels into the floor? it helps me lift like 10 extra pounds at least having proper form. your not supposed to just stay flat on the bench when your pushing yourself for that last rep.

Traz


are u guys saying its bad to arc your back, cuz thats when your butt comes off the bench. isnt that part of benching form, when you arc your back and drive your heels into the floor? it helps me lift like 10 extra pounds at least having proper form. your not supposed to just stay flat on the bench when your pushing yourself for that last rep.

Arching your back and having leg drive are fine.  Your butt, however, is supposed to remain on the bench at all times.  In this vid, my ass goes from being smashed onto the bench to just touching it when I drive with my legs, it does rise, but it still contacts the bench.  The leg drive should focus on driving your traps back into the bench, not driving your hips "up."

Nice lift! I don't know much about the rules of benching when it comes to PLing, so I wouldn't have even noticed the butt thing.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

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