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465# Dl, +30 PR
200kg / 440lbs deadlift. Lifetime PR by 2.5kg.
Not only a great milestone, but your gym has atmosphere to spare. Nice!
Bench pressing 140 kg was my "lifetime goal", since starting lifting 7 years ago. Since my teens I've had shoulder issues and, until very recently, never in my life was I able to bench pain-free. I've had countless impingement issues, rotator cuff tears, SLAP tears, AC joint injuries and chronic bicipital tendonitis on both shoulders across a span of close to two decades. I've had X-Rays, MRIs and injections done, seriously considered surgery, and I've done literally hundreds of physiotherapy sessions for my shoulders in my life. Specifically when it comes to bicipital tendonitis, which is the main pathology that flared up whenever I tried to bench heavy, I've had persistent pain for a good 15 years; for most of those years I couldn't even do push-ups pain-free. A couple of years ago I really thought I would never bench 140 because my shoulders would just never be able to structurally cope with that load. Well, it wasn't a good looking rep, but today I benched 140 and I had zero shoulder pain despite it being the longest bench grind I've ever done. I am happy with this.
Thanks, OT. What do you have in mind?Great work miaou, not to piss on your parade but there is more there if you invest some time into your setup brah. I know bench isn't a super high priority for you but a few tweaks and you will have 150kg on there in no time.
Thanks, OT. What do you have in mind?
@Obscure Terror Thanks for those pointers. I actually like keeping my feet flat on the ground and I wouldn't like to use a very big lower-back arch (I definitely don't want to arch more than I did on that 140 rep). And, since I don't care about competing, the weight I put up is secondary to having a form I like.
I'm with you on the shoulder retraction. Maybe I'm not going a great job at it but I'm definitely doing my best to maintain a good retraction throughout the rep.
As for spending a few weeks working with lighter weight and long pauses, that might actually be a good idea for me right now.
Thanks for the suggestions.