Progress video. 140kg/308# bench press speed comparison. ~2 years apart.

Progress video. 140kg/308# bench press speed comparison. ~2 years apart.Here's a comparison of me benching three plates today vs. just over two years ago. We see plenty of posts showing progress of weight loss, gaining muscle etc. What I wanted to show in this post is the progress in technique/bar speed over a two-year period. My form on the bench press has changed drastically in the last two years, however this was the result of a long series of small adjustments. Just like with weight loss, it's sometimes hard to see the change until you put two photos side by side. Height: ~5"5 Stats Age: 19 -> 21 Bodyweight: 85kg/187lbs -> 83.5kg/184lbs Bench 1RM: 140 kg/308lbs -> 170kg/374lbs (Outdated, haven't tested since) To give some background, in the old clip I had been training for ~8 months, just messing around in the gym, having fun and training with a modified 5x5. And now I compete in powerlifting :D, with a routine that has much more thought behind it. My bench programming is largely based off what /u/mdisbrow recommends. If you'd like more information on it, he made a post outlining the base of his program here on reddit. Briefly, it's 10 sets of 3 very specific movements one day, and high rep/less specific on the other day. My bodyweight has been as low as 78 kg and as high as 90 kg throughout this whole period, with my nutrition constantly changing. Where I am now, I generally eat 2500-3000 calories/day, but I don't track anything. Regardless of the point in the journey or the program I've run, I've found I've made the most progress when I trained consistently. Feel free to offer advice on form or to ask questions :) Note: I didn't train consistently throughout these two clips, there were definitely periods spanning 2-3 months where I didn't set foot in the gym. Last February (2015) is where I'd say I started training seriously. submitted by /u/Chadlynx [link] [comments]

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