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Christian Anto: wk14 day2 (4 weeks out) SPF Nationals

Bench training had pros and cons today, the pros definitely outweighed the cons. I have been rehabbing my triceps for MONTHS! I was able to bench with minimal pain (more of an annoying pinch) and also hit may last bench PR as my 2nd attempt! the cons were that my butt rose during all my presses today. So how is one to go about correcting this, we had a lifters “pow-wow” and came up with ideas for me to try the next two weeks to fix this. Our ideas consisted of a few things to try:
-Turn Heels out, point toes in
-Set up with feet planted first
-Lessen thoracic arc and focus on arching lumbar more
-Squeeze bench with knees (get more mobile)
-compared feet and leg setup to last meet and saw I may need to untuck my feet, by a few feet (did you get that?)

These ideas will hopefully allow me to put together a bench PR for me (which I was not planning on). Great training with Brian and having the rest of the team around for the support as well, Especially when head coach David is there to cue me! Things are looking good after a rough training cycle.

Bench: barx5 – 95×5 – 135×5 – 185×5 – 225×3 – 275×3 – 315×1 – 345×1 – 360×1 (all singles done with commands “press” and rack”)
extended pause bench: 2×3 @300
Seated behind the neck tricep ext.: to relieve tricep tightness/”pain”

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