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KevinStarke
05-30-2006, 12:46 PM
A few videos from todays workout. Feel free to comment on anything wrong with my form please, always lookin to get better.

275 x 3 (1st set) - http://youtube.com/watch?v=DZvYNA5cnCQ&search=
275 x 3 (2nd set) - http://youtube.com/watch?v=9LNbMune3ug&search=
315 x 1 (belt too high :() - http://youtube.com/watch?v=2OOlqBwcd1U&search=

+100lb Dips - http://youtube.com/watch?v=XOI-7UH7Haw&search=

getfit
05-30-2006, 12:49 PM
WOW! WOW! holy crap! well done Kevin

KingWilder
05-30-2006, 12:53 PM
haha post the rack lockout

seriously, your new catch phrase needs to be "smoke rock muthaf*cka"

Ron Burgundy
05-30-2006, 02:00 PM
Im not sure but cant you realy hurt your back doing that? But anyways thats a ton of weight and damn impressive man!

HahnB
05-30-2006, 02:14 PM
Nice lifts, but why the huge arch in your back? It seems like the 2 or 3 inches saved in ROM wouldn't be worth the injury.

MixmasterNash
05-30-2006, 02:32 PM
There is little danger in a strong back arch as far as I know. I personally have never felt the slightest discomfort in my back. More importantly, it puts your shoulders in a much strong AND safer position.

However, Kevin has nothing on this guy (http://youtube.com/watch?v=S_R6Gbm5RtQ&search=)!

rookiebldr
05-30-2006, 02:38 PM
Excellent lifts, kevin. Looks like you've thickened up some too.

WILL006
05-30-2006, 03:21 PM
those are some strong dips man, i need to start doing weighted dips.

Eszekial
05-30-2006, 03:29 PM
Your ROM is pretty limited, but very impressive none the less.

Were you doing Negatives on purpose or is that just your style? Damn impressive.

The Grognard
05-30-2006, 04:39 PM
Looks good, Kev. I wish I was young and flexible again, if I arched like that I'd snap something!

Anthony
05-30-2006, 04:51 PM
Awesome work, Kevin!

Clifford Gillmore
05-30-2006, 05:14 PM
Thats a hell of a set of glutes on ya kev. Nice arch too! I'm envious.

Guido
05-30-2006, 06:56 PM
Indeed. Nice arch and NICE BENCH.

KevinStarke
05-30-2006, 07:04 PM
Risk - Yes I have a monster of an ass, thus the trouble getting this freakin suit on.

As for the guys saying im gonna hurt my back arching, no im not. There is no pressure being put on my spine in that position the only thing its doing is lessening my range of motion and putting my shoulders in a safer position. I arch because I compete and to move the biggest weight possible thats what I gotta do. Oh and as for the speed im bringing the bar down... how fast are you bringing it down Eszekial? Hope you arnt just dropping it to your chest.

bill
05-30-2006, 08:13 PM
Kevin, I think you could arch a little more (we all could LOL) but the 275 arch looks > 315 ? Maybe bring in the elbows a little. Constructive stuff not sure if it really fits, hard to tell from the video. Nice press though!

bill
05-30-2006, 08:15 PM
I checked it again, pretty solid!

KevinStarke
05-30-2006, 08:21 PM
Kevin, I think you could arch a little more (we all could LOL) but the 275 arch looks > 315 ? Maybe bring in the elbows a little. Constructive stuff not sure if it really fits, hard to tell from the video. Nice press though!


No no your definitelly right, my arch with the 315 definitelly wasnt as tight as the 275 sets, i gotta work on that. I love how people think arching will hurt your back, some evidence please? Im not an expert but im pretty positive that theres on pressure being applied to my spine in that position that could cause an injury.

WBBIRL
05-30-2006, 08:56 PM
I dont think I could even arch that much at all, but I've never tried. I will next time on one of my warm up sets, just to see whats its all about.

KevinStarke
05-30-2006, 09:08 PM
http://youtube.com/watch?v=DdFv_wdy2R4&search= SMOKE ROCK!

Ron Burgundy
05-30-2006, 09:09 PM
Thats sweet dude =)

bill
05-30-2006, 09:14 PM
Kevin touch your shoulders to your butt and you have the arch!!!!LOL

KevinStarke
05-30-2006, 09:26 PM
Haha I wish.

Jinkies
05-30-2006, 10:53 PM
that form is excellent, if you compete in powerlifting you want to get as much arch as possible without being off the bench so it seems pretty good to me

Rex
05-31-2006, 06:29 AM
OMG HE UZEZ DA ARCH!!!!

That's a legit 2x bodyweight bench. :bow:









Yet no one comments on the belt.... :windup:

KevinStarke
05-31-2006, 08:47 AM
Oh I know the belt the obviously gave me like 20 lbs.

http://youtube.com/watch?v=nz8U_4TjrtU&search= - There, belt haters can be happy now.

Eszekial
05-31-2006, 10:07 AM
Oh I know the belt the obviously gave me like 20 lbs.

http://youtube.com/watch?v=nz8U_4TjrtU&search= - There, belt haters can be happy now.

80 lbs. Stop cheating us!

I go down quite a bit faster. Basically a controlled free fall :D

I do not bounce though.

HahnB
05-31-2006, 12:08 PM
that form is excellent, if you compete in powerlifting you want to get as much arch as possible without being off the bench so it seems pretty good to me

That's why I never really liked powerlifting. It seems like, in the case of the bench press, the idea is to do whatever you can to avoid actually performing the lift with what most people consider good form. Then factor in the shirts and everything. I just don't understand why the lifts aren't performed raw. Kevins lifts are very impressive and this isn't a shot at him, I just never understood it. I'm sure he could bench just as much without the arch.

KevinStarke
05-31-2006, 12:30 PM
Basically a controlled free fall

Yeouch, try to focus on controlling the weight and I promise you'll bench more in no time.

HahnB - I completelly agree about the use of gear, I hate it. I think it takes away from the sport and is what is really holding powerlifting back from being considered for the Olympic games. However there are zero raw meets near me and it just pisses me off to go to geared meets and lose out to guys in shirts, they should at least have raw divisions at every meet in my opinion. I wanna be competitive though and if having to use the equipment sometimes means being competitive than i'll do it but RAW strength has always been and will ALWAYS be more important and more impressive to me than any of these equipped lifts these days. There arnt many but there rae 165's who can bench 405+ completelly RAW and I hope to join those ranks one day.

HahnB
05-31-2006, 12:42 PM
Yea I hear ya. Since I don't powerlift it's really not a big deal to me, I just feel that it would suck to have to get use to a shirt. And I think it's unfair if some people can use a shirt better than others. Then again one can argue that using a shirt to your best ability is just a part of the sport.

KevinStarke
05-31-2006, 12:56 PM
Knowing how to use the shirt really well is someone lots of people consider part of the sport, i still think the whole thing is ridiculous but if im gonna use it I do wanna know how to use well. I also want good raw strength to back up my shirt work though because it literally makes me sick to see guys who cant even bench over 300 consistantly hitting benches in the mid 400's+ with a shirt.

HILL
05-31-2006, 12:58 PM
great lifts mate congrats

KevinStarke
05-31-2006, 01:10 PM
Thanks man

gains2385
05-31-2006, 02:21 PM
Knowing how to use the shirt really well is someone lots of people consider part of the sport, i still think the whole thing is ridiculous but if im gonna use it I do wanna know how to use well. I also want good raw strength to back up my shirt work though because it literally makes me sick to see guys who cant even bench over 300 consistantly hitting benches in the mid 400's+ with a shirt.

Not to seem completely stupid....but what is this shirt that you guys speak of? Great lift by the way there man. Just freaking awesome.

Eszekial
05-31-2006, 02:40 PM
Not to seem completely stupid....but what is this shirt that you guys speak of? Great lift by the way there man. Just freaking awesome.

http://www.criticalbench.com/bench-press-shirts.htm

Bob
05-31-2006, 03:06 PM
Awesome lifts dude..
How much were those rack benches? My gym doesn't have that Cage type of rack... only the Smith type and the wide open pin type.. Any ideas on how to do those without a spotter (I don't have one)?

The arch looks good... but for some reason, I don't see your leg drive on the up motion like some of the top BP'ers... I am not an expert by any means and can't even do an arch, but if you compare your lift to say these ones:
http://irongame.com/videos/20060512/BradVargason2006April29thAPFDelawarePowerClassic575lbBP181lb1stattempt.wmv
http://irongame.com/videos/20060512/FredBoldt2006March4thWPOBenchBashArnoldClassic285kg628lbBP825kg181lb.wmv
http://irongame.com/videos/20060512/JamesBurdette2006March4thWPOBenchBashArnoldClassic590lbBP611lbBP628lbBPmiss825kg181lb.wmv

You almost look like you are muscling it up... with your tris..
Your legs are waving back & forth.. but they don't seem to have that nice steady drive/flexsion...

You would know better then me.. but are you getting that leg drive like you need?

KevinStarke
05-31-2006, 04:11 PM
bear - i'm definitelly getting leg drive you can see my legs push through the floor the second the bar touches my chest. The rack lockouts were 385 lbs, you dont need a spotter as long as you have a cage with bars, cant really do it without them.

TechMetalMan
05-31-2006, 10:00 PM
Great dips!

thoughtshewas18
05-31-2006, 10:08 PM
incredible strength dude

WILL006
05-31-2006, 10:15 PM
i saw your video when you did rack lockouts and they look pretty bad ass , my question is what are they and do they hit any muscles . i am asking cause i wanted to try them tomarrow . thanks man and good lifts.

KevinStarke
05-31-2006, 11:37 PM
Thanks guys

Will - its an exercise, of course it hits muscles. It works the very top of your lockout and pressing and holding big ass weight like that in the air takes a toll on your upper body as you will find out if you do em.

WILL006
06-01-2006, 01:28 AM
Are the rack lockouts more benifical with low reps? My routine follows a 5x5 format mainly cause i am cutting and want to keep as much strength as i can. Not a big fan of high reps. I'm gonna definetly trying these tomarrow.

Goodwinm
06-01-2006, 02:38 AM
super Lifts kevin! Nice going.
And Lmao @ Smoke Rock :D

KevinStarke
06-01-2006, 09:32 AM
Are the rack lockouts more benifical with low reps? My routine follows a 5x5 format mainly cause i am cutting and want to keep as much strength as i can. Not a big fan of high reps. I'm gonna definetly trying these tomarrow.

I do 3-5 reps max. You wanna go really really heavy to get the mots out of it since its only a few inches. Try and hold a couple reps at lockout too.

Goodwinner - thanks man

HeavyBomber
06-02-2006, 06:40 PM
nice benching man

KevinStarke
06-02-2006, 10:38 PM
Thanks man

kingkrs
06-02-2006, 11:38 PM
question. Why wear the belt while benching? I never understood that one. Great jog though man, we bench the same weight but I weigh in at 215.

Dips. I noticed that you went pretty fast on the tempo, have you considered doing a 4 second eccentric and explode up? I do those with 180 lbs and my tris got alot stronger.

Either way you have some impressive strength considering your age and bodyweight.

KevinStarke
06-02-2006, 11:49 PM
The guy who used to train me wanted/wants me to get used to wearing a belt on heavier sets since you have to use one to secure your bench shirt when you wear it. I dont really see much point to doing a slow eccentric motion with the dips I just do them to work my lockout strength and my lockout strength is pretty solid at this point.

Nosaj
06-03-2006, 12:12 AM
Smoke rock mother f*#ker, great lifts. I'm looking forward to the day you hit your first 405 raw at sub 175lbs.

KevinStarke
06-03-2006, 12:13 AM
Haha that day is far far away, 405 raw in the 165 class is a lifetime goal, nothing I plan to hit anytime soon. 405 in a shirt though, that I see by the end of the year tops.

JustinASU
06-03-2006, 04:53 PM
Kevin--very solid form, my friend. Good arch and I saw some leg drive in there. 315 @ 165 is very impressive.

KevinStarke
06-04-2006, 10:27 AM
Thanks Justin.