A key factor in strength athletics or any endeavor for that matter is to have a vision, a long term goal of what you want to become and a road map of how to get there. The problem I see is a lack of patience and planning. Lifters what it now or in the next 8 weeks and if not than screw it they'll try again in 6 weeks or just quit. The best guys have put in years upon years in the weight room and have consistently busted their ass with lifting, recovery, and nutrition to get there. There are no genetic freaks in powerlifting those guys play on Sundays and get paid millions, powerlifters that are great are hard working do whatever it takes kinda people with a plan and a vision in place to get them there.

Continuing on with more ways to help improve your bench press. I went from benching 405lbs in comp to benching 473lbs and in pursuit of 500lbs on Nov 8th. This will all be done 30lbs lighter and only a year and 3 months since my first meet. These 3 exercises I use as accessory work has helped catapult my bench to what it is today. Try them out in your program and see how they work for you.

What's up guys, just bringing you week 3 highlights of training. Sitting at 10 weeks and bodyweight is at 230lbs so everything is on point!! Also in this video I go over some basic concepts of nutrient timing. I go in depth a bit on peri-workout nutrition. I'm working on a website as we speak and once it's up i will be doing some detailed articles on all the topics I cover plus any questions you guys may have so feel free to ask any all questions.
 

After last weeks video we received a bunch of emails and the majority of them pertained to pain in the shoulder and pain trying to get set up. So we put together 3 great mobility drills for you to do to loosen you up so you can get in proper position and to stay healthy so you can bench more often.
 

I get a lot of questions on proper set up for low bar squatting, so we had to make you a video for big guys with poor flexibility and smaller guys who can actually move a bit. Keep in mind everybody will have a different looking squat based on anatomical features these are just a few things to help you get in a better position and better bar placement.