Grip and stance… hrm, I’ve heard that before in another context.

Wendler 5/3/1 program, cycle 26, week 1

• Work Set – Bench Press (working max: 235#)
  • 45 x 5
  • 45 x 5
  • 95 x 5
  • 120 x 5
  • 145 x 3
  • 155 x 5
  • 180 x 5
  • 200 x 8
• Face Pulls (superset with the bench press warm-up sets)
  • 35 x 15 x 5
• Close-grip Bench Press
  • 125 x 10 x 4
  • 125 x 8
• T-Bar Rows (superset with the close-grip bench press)
  • 95 X 12 X 4
  • 95 x 10
• Seated cable rows
  • 95 x 10 x 3
• A bunch of light rope-handle pressdowns, and bb curls
• Foam Rolling

EliteFTS has been running a series of Friday Technique Videos. Recently they covered bench press grip and foot placement on bench press. Those have been rolling around in my head since I watched them, and they came into play today.

I’ve been struggling to find the right foot placement. While “out in front” feels comfortable and logical for me, and seems to give me some drive, it also becomes a fight to keep my butt on the bench. The “feet tucked” never felt right, but after watching the video well… just learn to live with uncomfortable. So I tried tucking like JL Holdsworth describes in his video, doing my setup that way. I did find “heel drive” wasn’t there… could be inexperience, but it also felt like the angle just didn’t allow for it. But, I could get drive. I also found I got more arch in my back, or at least it felt that way. Trouble was, I couldn’t keep it. I think that’s just inexperience — setup would be good, then I’d start pressing and eventually lose the arch, drive, and tightness. But I’m sure that will come with practice.

Really, while this felt odd, I do think it’s the route I should pursue. I certainly kept my butt on the bench, tho I did have to get a really good tuck to do so. But if I can do that, if I can keep tight and driving throughout, I should be really good to go.

I do know part of why I didn’t keep solid throughout was simply the novelty of the technique. But I also know it was because I was splitting my focus: 1. moving the weight, 2. the new foot position, 3. grip. I have noticed in my pressing that my hands are getting cocked back instead of straight wrists. JL had a good suggestion for setup, and I’ll keep playing with that approach. But regardless, I found myself still losing straightness. I think it was simply a matter of too many things to focus on and so I couldn’t focus on any.

But I am going to work on my grip — “clench” is the new cue. I have been slacking on my grip in all gripping activities. I’m not dangling by my fingertips, but think the difference between a closed-fist and a clenched-fist. I am closed, but I need to be clenched. This is on everything where gripping the bar matters… so squat, somewhat, but yes on bench, press, deadlift, rows, etc.. Two things. First, of course it should help my deadlift grip, which I think is becoming an issue. Second, this should help keep the wrists straight(er). What was interesting today was how clenching and forcing the straighter wrist during close-grips? Whoa… suddenly everything felt different. It was just a small change in angle, in muscle tension, whatever… but suddenly the close-grips felt tougher to do, and like my triceps were getting a lot more work. It was kinda cool.

Back to the stance. I did wonder how much my stroke was shortened by the improved arch. I mean, I worked up to 200 this time last cycle and ground out 6. Today it was 8 with some in the tank. Am I that much stronger? or was it due to a shorter stroke? I dunno, but there we go.

The t-bar rows continue to wow me. I just feel a pump in my back, I feel the back muscles tire before the arm muscles do. Really, I think t-bar rows are going to be quite useful for me for a while.

I am continuing to enjoy doing all my assistance work bodybuilder style: supersets, about 60 seconds between sets, stricter form, the eccentric takes at least as much time as the concentric did, etc.. I think it’s paying off, given some tape-measurements.

Anyways, pretty good day overall.