Failing, But Still Fighting
Speed/Dynamic Effort Bench Press -
8 sets of 3 reps, 40-50% + Bands
1-1-1-1-1-1-1 rep sets for load
Adding a chain or band increases the resistance at the top of the movement. For example, if you have 225 lbs. on the bar plus a 10 lb. chain on each side, you will bench press 225 lbs. off your chest but you will lockout 245 lbs. The chains must be attached to "unload" onto the floor when the bar is lowered.
The same principle applies to the bands. The bands are looped around both a secure object at ground level and the ends of the barbell. The bands then provide less resistance at the bottom of the movement.
According to Sarah Clarke, gold medalist at the 2002 Canadian National Powerlifting Championships in the 75 kg weight class:
"You can't let your legs dance around or tap your feet when things get tough. This reduces your power generation in the bench press. Instead, you must set a strong foundation with your legs.
Press your upper back into the bench and use this to aid in pressing the bar. Stability is a key in a heavy bench press, so putting your feet on the bench isn't going to help you out one bit. Tension throughout the entire body is mandatory in the bench press."
If you just can't get the weight off your chest (but would have no problem with the lockout), you need to become more explosive in the start of the movement. Incorporate explosive pressing, or "Dynamic Effort" training.
Failing, But Still Fighting from CrossFit Lisbeth
Failure is not getting back up. Failure is staying down. Failure is not grabbing the bar and going again, ever. You can fail, and not be a failure. Huh?
Failure is an end state – a finality, an acceptance of failing. But as long as you’re still trying, you’re not a failure.
Wait. Isn’t that splitting hairs?
No, not if you accept the path to success as a series of failures whereby you try and fail and learn, and try and fail and learn, and then do better and acheive. On that path, failing is a frequent and necessary stop. But failure is not the end destination.
Failures are things, and they’re people who got off the train of improvement. Failures are people who got tired of getting back up. We can understand that. It’s hard to try and fail. Really flippin’ hard. Whether it’s in the gym or in your relationships or in your work — failing sucks. It’s an attack on your mind and your body. It hurts your spirit.
Failure is when you stop doing something. Don’t be one of those people. Know when you have to stop for the day but come back to fight again tomorrow.
Always keep fighting …