Help a getbigger out :)

[burn2live]

Hey guys, my training has been on and off recently as I've been hit with some frequent chest infections. I'm getting over this one now and my first bench shirt, a super katana arrived yesterday. This will be kind of hard to explain.

Basically. I can touch in the shirt with a weight that's reasonably heavy for me. Problem is, I have to touch really low to do so, so low I know I will be failed and it's also hit and miss at whether I can press the weight from that point.

Really what I want is to be touching higher where I get the most out of the shirt and also in the line that suits me. The problem is, in order to touch at this higher point I need more weight on the bar. At the moment I don't have the strength to handle this sort of weight. So....how should I approach my training in order to build up this strength, but at the same time not atrophy in the bottom portion of the lift?

I was thinking boards. Starting with a heavy-ish off a 2 inch then the next few heavier sets off a four.
Next workout would be the same weights, but with one more set off a 2 inch etc

Something like
#1
180kg x2 2inch
185kg x2 4 inch
190kg x2 4 inch
195kg x2 4 inch
200kg x2 4 inch

#2
180kg x2 2 inch
185kg x2 2 inch
190kg x2 4 inch
195kg x2 4 inch
200kg x2 4 inch

#3
180kg x2 2 inch
185kg x2 2 inch
190kg x2 2 inch
195kg x2 4 inch
200kg x2 4 inch

By keeping at least one set always off 2 inches I'm never really staying too far away from the bottom portion of the lift. This pattern would continue until all sets are off a 2 inch. Then it would be a matter of progressing the distance and weight and developing my strength to a point where I can handle a weight that allows me to touch where I want. I don't know what this weight will be, but I'm guessing around 190-200kg. Hopefully all of this makes at least a grain of sense? lol. Any thoughts? I'm sure some of the equipped guys here have had some experience with this.

[thewickedtruth]

best place to ask this questions is on wannabebig.com...the atlarge nutrition forum. Place has more pro benchers and constant bench shirt questions that will far and exceed anything you will get here. Not bashing get big..but this place is more for bodybuilding and bullshitting than productive work in THIS area. Give it a shot I promise you won't be disappointed.

www.wannabebig.com

[burn2live]

best place to ask this questions is on wannabebig.com...the atlarge nutrition forum. Place has more pro benchers and constant bench shirt questions that will far and exceed anything you will get here. Not bashing get big..but this place is more for bodybuilding and bullshitting than productive work in THIS area. Give it a shot I promise you won't be disappointed.

www.wannabebig.com

Cool, going to post it over there right now 

[Hedgehog]

What you should do is basically do lots of air turns.

With the Super Katana you need to be a bit careful not trying to touch too often, that will stress the shoulders too much.

Also, just like you describe, when you're bringing it down ATM you're not strong enough to bring it down in the correct path.

So what you need to do is to avoid full lifts for now.

Shift between air turns and Board presses.

Air turns are the way to go for a proper path.

While (high) boards will help you get that lockout power.

Try doing close grip benchpresses on your second benchpress day. Perhaps work your way up to 6 sets of 3 reps for around 70-80% of your 1RM.

You really need to get strong in the delts so you're able to hold the shoulders locked into the bench.

[burn2live]

What you should do is basically do lots of air turns.

With the Super Katana you need to be a bit careful not trying to touch too often, that will stress the shoulders too much.

Also, just like you describe, when you're bringing it down ATM you're not strong enough to bring it down in the correct path.

So what you need to do is to avoid full lifts for now.

Shift between air turns and Board presses.

Air turns are the way to go for a proper path.

While (high) boards will help you get that lockout power.

Try doing close grip benchpresses on your second benchpress day. Perhaps work your way up to 6 sets of 3 reps for around 70-80% of your 1RM.

You really need to get strong in the delts so you're able to hold the shoulders locked into the bench.

Ok this is the most helpful advice I have received so far. Most of the rest of the advice I got kind of ignored the problem I'm actually describing - a lack of strength to take the bar down in the right path.

What exactly are air turns? Just partial presses? Thanks for this

[Hedgehog]

Ok this is the most helpful advice I have received so far. Most of the rest of the advice I got kind of ignored the problem I'm actually describing - a lack of strength to take the bar down in the right path.

What exactly are air turns? Just partial presses? Thanks for this

Partial presses - exactly.

Just focus on the right path.

Everything else is secondary.

JMO.

[ripitupbaby]

Hedge knows his shit and he's right.   

I broke in a Super Katana last year...it was challenging and quite frustrating at times.  I didn't get the bar to touch in the proper place until about 2 weeks before the meet, and then I still got called for belly benching on one lift at the meet. 

AIR TURNS all the way.  I did a million of them last year.  I didn't hardly use boards at all... air turns were the best way for me to find the groove and get comfortable under the heavier weight.  Take it down until you feel like you are coming out of the groove.  You should be able to work your way down and figure out the appropriate weight over the course of a few weeks.  Focus on finding the right path and also strengthening your shoulders and tris so that you can do the heavier weight when it's time to touch. 

[burn2live]

Hedge knows his shit and he's right.   

I broke in a Super Katana last year...it was challenging and quite frustrating at times.  I didn't get the bar to touch in the proper place until about 2 weeks before the meet, and then I still got called for belly benching on one lift at the meet. 

AIR TURNS all the way.  I did a million of them last year.  I didn't hardly use boards at all... air turns were the best way for me to find the groove and get comfortable under the heavier weight.  Take it down until you feel like you are coming out of the groove.  You should be able to work your way down and figure out the appropriate weight over the course of a few weeks.  Focus on finding the right path and also strengthening your shoulders and tris so that you can do the heavier weight when it's time to touch. 

Nice. I will take this on board. I might even be able to get a video or two on Saturday

[ripitupbaby]

Nice. I will take this on board. I might even be able to get a video or two on Saturday

Vids are always welcome.   

I have a bunch of clips of me doing air turns in that shirt from last year on youtube... I think you have my youtube account name, but let me know if you don't, and I'll link you.

[burn2live]

Vids are always welcome.   

I have a bunch of clips of me doing air turns in that shirt from last year on youtube... I think you have my youtube account name, but let me know if you don't, and I'll link you.

Didn't actually manage to get any videos today, but I got the shirt to touch. I touched and pressed 240kg, but I think my friend may have given it a touch on the way up. I asked him a load of times, but he denies giving me any help. lol