We teach the setup of the bench by retracting the shoulders and depressing the scapula. Then we put any significant weight on the bar and that goes right out the window with newer people.
As a verbal queue, we might say, "Put your shoulder blades into your back pockets", and then the bencher forgets "LEG DRIVE!!!" Dang...so much to remember.
"Teach one thing and you have an 87% of remembering it. Teach two things and that percentage drops to 33%. Try teaching three things and GOOD FUCKING LUCK..." ~ Buddy Morris
So I limit what I verbally queue which sounds like a soundtrack that has gotten stuck!
Today that was...Don't let the bar simply sit in your hands. Pull it apart and bend that sucker. By doing that, you will automatically retract your scapula simultaneously depressing them.
Pull the bar apart and bend it!
Today's Training:
Bike: Commute: 25 mins Almost rode over three homeless people camping out (hammock included strung across the sidewalk) at the BART station. (NorCals mass transit system)
AirDyne: 10 mins
Supermans: 20 reps
Prone Scorpions: 3 x 5 to each side
Pull-ups w/a hang stretch at the beginning and end of each rep: 5x1
Chin-ups w/a hang stretch at the beginning and the end of each rep: 5x1
Bench: 8x8x+ 10 lbs more than last week
OHP: 8x8x +5 lbs more than last week
Push-ups: 110 reps in as few sets as possible (I did it in three sets)
Dips: 110 reps in as few sets as possible (again, I did it in three sets)
DB LR: 4x12
Rear Delt Raise: 4x12
Bike: Commute: 28 mins
Run: Sprint: 5x100 yards x 75%