|
2006/05/06, 07:17 AM
Scott demonstrates key points to a good powerlifting bench technique....I copied his style of benching about 2 years ago and have since been trying to improve it....it's really helped me move more weight...so check it out
only difference I have with him is that I keep feet flat ..this is actually very specific to the federation you're in...I think IPF states that feet must be flat on the ground wheres some others like APF allows lifters to have feet on their toes(which is what mendelson does)....
What surprised me is how condensed his routine is...similar to what I have been trying to do...
only thing I question is him doing reverse pec deck machine for rear delts....and t-rows or sitted cable rows...I wonder why he doesnt pick exercises like BOR or chin ups...or some freeweight variation for rear delt...i guess it takes a lot of energy to bench 1015 in practice and follow it up with close grip bench...
He also states he rests up to 10 min between bench sets....if you're not out for the count during those 10 min is you're not going hard enough to paraphrase him...
man consumes 12,000 calories...LOL...dave tate has nothing on him with his mere 10,000....LOL....
anywayz hope you guys get a chance to browse the article at a bookstore or newstand...
|
|
|
|
2006/05/06, 07:19 AM
(Just so i dont get misunderstood...i dont compete so the planting of the feet for me is not that important but it becomes an issue if you are competing....)
|
|
2006/05/08, 12:54 PM
I don't have the mag, so I'll just go with what I know:
You're right about the feet. In the ADFPA, we were never allowed to move your feet; they had to go in flat, and stay in flat. The same thing with our head - had to stay flat, and couldn't come off the bench. Basically, once you got your position set, and the bar came off the rack, your body couldn't move. Now, other federations allow some movement.
As far as the back/shoulder exercies go, most benchers won't do exercises that are perpendicular to the ground, like chins or pull downs. Since the lats are used to lower the weight to the chest, lifts that are on the same plane as the bench, but opposite in direction, are used, i.e., rows. As far as the rear delts, the same concept applies, that's why exercises like rope pulls to the face are popular.
And 10 minutes? Sounds about right, especially for this level. People like Kaz and Anderson were known for breaks of anywhere between 10 and 20. Not only is it necessary for completely recup'ing for the next heavy set, but it also conditions your body for a meet.
--------------
Michael
Powerlifters -
We eat raw meat, and sleep naked in the snow...
|
|
2006/05/08, 02:06 PM
HAve to agree witht he rows thing....I started doing those more, and my bench is much more stable. I tried for a week or so doing close grip pull ups....loss some stability. So I can see why he does those.
Plus he's what 350? Might not be able to do a pull up..
--------------
Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
|
|
2006/05/08, 02:21 PM
i would love to bench more weight what tecknique do you think i sould use the way i bench now is just lay dowm flat
|
|
2006/05/08, 02:49 PM
don't we all..
whats your question SPECIFICLY?
--------------
Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
|
|
2006/05/08, 06:15 PM
I wasnt specifically saying Scot should use chin ups...but BORs over Sitting Cable Rows/R-Rows....
I started to like doing chin ups on bench day...I guess it's an individual thing...
Pitbull like said pick up the M&F magazine...and browse through it....there's a page where Scot Mendeslon shows the key points to his technique....
It says he does bench twice a week and 'legs' once in between...but it didnt seem like he was doing any Wetside dynamic days or any deadlifts...
Nothing about being 350 that prevents him from being able to do chin ups/pull ups...
|
|
2006/05/09, 05:08 PM
his lats prolly not strong enough to do a pull up...or he just don't think they are worth while for his goals.
--------------
Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
|
|
2006/05/09, 09:30 PM
Well, it seems to me that the guy is using TONS of energy on his bench routine alone. I mean he's the strongest bench presser alive, takes a lot to press in the quadruple digits. I know BOR are a great exercise for strength, but like Rev said, his main concern for his lats is to stabilize the weight on the way down. I don't know about you guys, but when I do BOR, my lats are not nearly as isolated because it is such a compound movement. There is so much more energy used and so much more stabilization in doing those. Like Andrew pointed out, Mendy is probably just being very specific to his goals.
--------------
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
|
|
2006/05/09, 10:12 PM
Ok, the guy has a raw bench of over 700 lbs. What numbers do you think hes going to need to row to get that kind of lat work? Im gunna say around 500+. For a bench specialist, even one with a monster squat like mendy, thats a lot of extra stress that he just doesn't need. Aron is right on the money.
--------------
Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
|
|
2006/05/10, 04:27 AM
No question he's a beast on the bench..but I am thinking that even a set of a heavy BOR or Chin Ups could be more beneficial than T/Cable ROws...
I am wondering how he's able to bench twice a week with the amount of stress he puts on his body....i dont believe he does DE...so then 2 days of ME work is pretty insane esp with poundages he uses....on top of his squat day....
I am just wondering how does he keep his body in balance with such a huge bench...say deadlift, overhead pressing, etc...wouldn't such huge differences in lifts set him up for injury?
|
|
2006/05/10, 11:59 AM
He does a massive amount of prehab from what I've read online... As do most bench specialists.
What I mean, is that he is pressing in the 900's on any given upper body day. Do you really think he would recover better by doing BOR with 500+ lbs? I think that would be a lot of added stress he doesnt need. Instead, he can do cable rows, put all the work on his lats, rather than using all the extra energy required for a bent row. It is specific to his goals. He is not training lower back, hamstring, glute, lat and bicep strength with a bent over row. He is building his stabilizers with cable rows so he can press more.
--------------
Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
|
|
2006/05/10, 02:16 PM
besides lowering 700-900lbs...a workout....it prolly a pretty good lat workout.
Plus I alwaysheard...best way to get better at something....is to do that "somthing" alot.
--------------
Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
|
