Luke 🌞🗿📜 @LiveSuccessDail
Restoring order to the cosmos $TREN livesuccessdaily.ck.page Outside Joined May 2021-
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People Pron Places Pastimes All can produce a split self This is the enemy of man This duality, I mean One face for all occasions, soldier.
The absolute best thing that can happen to a man is the very thing he fears You pop out the other side to see it was never a big deal.
Couldn’t be more spot on. As you become more confident (attractive) in ur late 20s you see women lose all bargaining power to your mere biology. It’s really hard to control herself. AND these women in their late 20s/30s actually make it worse by working out. They look really…
Couldn’t be more spot on. As you become more confident (attractive) in ur late 20s you see women lose all bargaining power to your mere biology. It’s really hard to control herself. AND these women in their late 20s/30s actually make it worse by working out. They look really…
Just told a 6’5 b*tch “so they do make tall beautiful women 😏” “Oh that’s lovely! Hiiii🥰” We’re so back, fellas.
Recent studies show you’re a gay retard
Never realized how G my frat was for being shut down every year for hazing The boys begged but this is why I would not be pledge master Honestly, weak move Everyone wanted me to put team on my back Leader is always fall man Lesson? Should’ve gone to jail for hazing…
LEGENDARY BODYBUILDER SHOWCASE #1 FRANCO COLUMBU ONE OF THE MOST VERSATILE BODYBUILDERS THE WORLD HAS EVER SEEN A SHORT THREAD 🧵
Lmao shut up Don’t be gay next time and you won’t get banished.
Lmao shut up Don’t be gay next time and you won’t get banished.
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GET A SPOTTER The Bench Press isn’t an exercise to be messed around with. People have gotten seriously injured and even killed by botching heavy bench press attempts. ALWAYS have a spotter with you for your working sets.
We recommend that you train in 6-12 week blocks. Benching twice per week and becoming proficient in your accessory movements of choice. There is no need for a deload if you feel good. Deloads are only necessary if you’re not making progress, or have signs of injury/fatigue.
PERIODIZATION & DELOADS You must train with a plan. You cannot wing it and expect to have the biggest bench in your gym. Take regular videos of your bench press to assess where you excel and struggle.
STICKING POINTS & WEAKNESSES According to your levers and biomechanics, some lifters will be prone to muscular weaknesses. There’s a reason why the best benchers are barrel-chested with short arms. But even lanky bros can achieve a respectable bench press. Movement is key.…
A good rule of thumb is to train your back with twice the volume of your pressing movements. For every set of presses you do, perform 2 sets of rows or pull downs. Throw in 3-4 sets of high rep Face Pulls or Band Pull-Aparts at the end of each pressing session.
PUSH TO PULL RATIO Having a big back is the most important thing for a big bench. Your lats stabilize the bar throughout the movement as well as helping you explode the bar off your chest. A big back also helps prevent injuries while benching.
Another mistake people make is to max out every session. This is a great way to get injured and/or fry your CNS. The risk of injury is higher the closer you get to your true 1RM. Stimulate, don’t annihilate.
VOLUME A mistake every n00b makes it to press too much. It is a cliche to train your beach muscles. But training your press too often can lead to imbalances and injury. You don’t need more than 6-10 top sets split across 2 training sessions per week.
All in a straight line for 80% of the bar path. In the final portion of the lift, aim to curve the bar back towards the rack in a movement resembling an upside-down letter ‘J’. Again, this will shorten the range of motion. We recommend you practice proper form every session.
BAR PATH Starting from your lower sternum, take a brief pause before exploding up Do the following: - Drive with legs - Exhale slowly - Contract your lats HARD and push yourself into the bench instead of pushing the weight up - Keep your elbows tucked in - Squeeze the bar HARD
Make sure you keep your grip tight. Then direct the bar to your nipple line/lower sternum. Take in a good breath while you row the bar to your chest to increase internal pressure to help ready you for the lift and reduce total range of motion.
ROW THE BAR TO YOUR CHEST This will take some getting used to. But you should row the bar down to your chest instead of easing it. This will enable you to remain tight and in control of the weight. It also helps you load your upper back like a coiled spring.
Unracking poorly causes you to lose tightness, leaving you at risk of injury and weakening the entire movement. Unless you have a rack that allows you to unrack from your starting position, find an experienced spotter to help you. Focus on staying tight when you unrack.
UNRACKING Once you have: - your finger placement - retracted shoulder blades - feet position Grab onto the bar TIGHT.
A good leg drive can keep your upper body tight while pressing and even increase your total bench by as much as 15%. You will not bench optimally unless you have a solid leg drive. The bench press is a full body exercise done right.