The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 10 of 10
  1. #1
    Pender45 pender45's Avatar
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    Urbanna, VA
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    Bench press advice needed

    Hey I have been working out for about 5 or 6 months straight and am looking to go to a PL meet in June. I am looking to break a national record for my weight class/age. The previous record was 264 and i just put up 275 this weekend, but i guess that in meets you have to do a pause bench and i heard that was harder. I just wanted to know if that is gonna be harder than a regular bench. Basically, how much harder is a pause bench than a regular bench? Will my max go down?

    Any advice would be appreciated thanks.
    Age: 16
    Height: 5'6"
    Weight: 156
    Bench: 275 [4/12/08]
    Clean: 195 [4/25/08]
    Squat: 455 [4/12/08]
    Dead: 445
    Total: 1370

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  3. #2
    Senior Member deeder's Avatar
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    Yup you will most likely bench less with a paused bench. Get in the gym and start practicing! You'll only be able to find out how much weaker you are with a pause if you start doing them.

    I do all my bench work paused except for my speed bench.
    Last edited by deeder; 04-15-2008 at 05:20 PM.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  4. #3
    Pender45 pender45's Avatar
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    Ok so how long do i need to pause? 2-3 secs?
    Age: 16
    Height: 5'6"
    Weight: 156
    Bench: 275 [4/12/08]
    Clean: 195 [4/25/08]
    Squat: 455 [4/12/08]
    Dead: 445
    Total: 1370

  5. #4
    Senior Member deeder's Avatar
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    Quote Originally Posted by pender45 View Post
    Ok so how long do i need to pause? 2-3 secs?
    Nope... It will depend what federation you are competing in but most rulebooks say that the bar must be motionless on the chest.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  6. #5
    Pender45 pender45's Avatar
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    Jan 2008
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    Urbanna, VA
    Posts
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    Hmm ok cool I will look into it. Thanks man
    Age: 16
    Height: 5'6"
    Weight: 156
    Bench: 275 [4/12/08]
    Clean: 195 [4/25/08]
    Squat: 455 [4/12/08]
    Dead: 445
    Total: 1370

  7. #6
    Senior Member deeder's Avatar
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    Quote Originally Posted by pender45 View Post
    Hmm ok cool I will look into it. Thanks man
    I forgot to mention that some (most?) powerlifting feds have a 'press' command. So you pause until they tell you to press it! The IPF just started using a press command last year.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  8. #7
    Banned
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    Location
    Piqua, OH
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    1,451
    my pause bench is about 15-20lbs less then my touch and go.
    for practicing i would practice with a 2 second pause, seems about were most feds with the press command wait to give you the press command.

  9. #8
    SFW! drew's Avatar
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    Some feds/judges will give you a much faster press command than others. If you have the bar relatively motionless and under control you should get an immediate press command. I don't think I've ever waited more than a second for a press command. It helps if you have a training partner who can call the press for you in training.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  10. #9
    Wannabebig Member
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    I agree, having a training partner giving you a press command makes a world of difference. I have a partner that does that while doing raw,shirt,boards etc. It gives me the job of just paying attention to pushing the weight.

  11. #10
    Pender45 pender45's Avatar
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    ok cool ill try to get my coach in the weight room with me tomorow and try that out. thanks guys
    Age: 16
    Height: 5'6"
    Weight: 156
    Bench: 275 [4/12/08]
    Clean: 195 [4/25/08]
    Squat: 455 [4/12/08]
    Dead: 445
    Total: 1370

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