Ryan's Journal

I remember being taught how to use legs and core on bench with heels down, the difficult part is definitely gluing the glutes to the bench, get nasty red lights for not doing it too.

How did you do good mornings on a Smith's? I am guessing there must have been some very Time Warp pelvic thrusting going on there.
 
Oh, no, GM's were freeweight in the squat rack; it was just the calf raises that were done in the smith.

I think the fact that I've learned to use leg drive with my heels down is really helping now that I'm trying it on my toes. Back in the day, I remember trying to use a massive arch and my feet back and on my toes, but this was before I had incrementally learned how to get tension in my traps; then how to progressively arch more; then how to pull the bar apart; then how to use leg drive on my heels. Without all that formative work, my attempts at a huge arch and benching on my toes were....less than desirable. No point trying to make a pretzel without the right dough.
 
That's what power racks are for. Means when I fail at bench the bar is supported on catchers and I slide out sideways. It's far from glamorous but avoids you getting sprinkles (crushed nuts).
 
Mmm, unfortunately without a bench designed to go into a power rack, I encounter a lot of trouble setting up consistent technique, and at this gym the safeties don't go in evenly anyway.
 
Not good. I line my bench up with the bolts for the high low pulley to get it even and in contact for consistency. Of course I am consistently rubbish at bench anyway.
 
Technique work is good. I think the high bar and pause squats do good things for my squat technique; CGBP does good things for my BP technique; and all things posterior chain do good things for my deadlift technique. Gott keep hammering those SLDLs and GMs.
 
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