It's funny but I think what do you mean to sit at 340 and under 6ft tall, his current bench press wouldn't make him a very competitive as a powerlifter. Even at 600 pounds that puts you in about the top 10% of the pros at untested events, but until you get into the mid 600s, the best guys at that weight are heading over 700 like the Russian, Scott Mendelsom and Ryan Kennelly, Eric Spoto, thev much lighter Larry Wheels and Stan Efferding are over 600 at 275, in a full three movement meet. That's really tough to do so Derek is incredibly strongbut it's simply being humble and realistic about his bench press when he compares himself to the very best in the strength world. no doubt to get a better bunch but again very few strong men are world-class bench pressers because if you get so obsessed on overhead stuff, you will not have the energy to put into flat benching to perform during the same training cycle with world class weight will have adverse effects on the other lips so it's better to specialize depending on when your next competition is scheduled whether it's strong man or powerlifting, whether its bench only or a full meet. They will all reflect a different trainingstrategy and if your training solely for a bench only meet your chances benching at your best is practically guaranteed with the right plan and right guidance.
benched 500 in there looks like the old dolphin fitness in wolcott. I remember benches side by side with Derek I hit 495 last set he set 465-470 9 years ago wow how time flies!
ive just recently changed to the grip to this and it vastly decreases the stress on the wrists as well as raised my overall bench weight i think it is far better than the normal bar grip
@bwkrause there's a lot of good info on how warm up sets are critical for developing power and overall neuromuscular development for any athlete. some say it takes about 1000 reps in our sport to fully learn or change technique. either way doing warm up sets @ 30-50% 1RM will help you develop even better form in your lifts. later in your working sets you definitely notice the reps are a little more automatic as you're really dialed into using the body the way you want. our form of practice.
you can use more weight when using top half. thats the point- you get ur cns used to handling heavy loads and get stronger that way. same way people train the lockout of deadlifts with more weight than they can get from the ground.
big fan of Centaponi here, he's a younger guy and i respect his physique so far he's still got somewhat of an old school aesthetic look imo, i hope he maintains that n doesnt go for pure mass further into his career
That flat-board chest press exercise is NUTS!... absolutely NO cheating can be done there... and it's crazy that they're doing such heavy weight in a movement like that with NO spot, but in the regular flat bench press they were... wish my gym had an apparatus like that.
@acubanmissile he does not use roids. he has gifted genetics and the way he trains builds more power instead of looks which is waht a body builder would want.
what do you weigh, and what weight are you squatting?? the 2 most important things with squats are to keep your back straight and your knees behind your toes (verticaly) get a friend to make sure your knees dont come past your toes when you squat down.
Evan - "You put another 100lbs in there" Derek - "Yeah" Evan - "Fuck that!" Bodybuilders are awesome and have amazing physique's. No one touches a strongman for strength and raw power
They can effectively train each at 100%. Think of your bench press, and where you get stuck. I get stuck at the bottom (where the deltoids are most important), so say I can get 275 there, but 280 won't break through. But in the top half (where chest and triceps take over) I can handle well over 280. By training each you can focus on the main muscle groups (bottom- delts/lats, top- tris, chest- throughout) with their maximum weight. On a full ROM my tris won't get as much work as if done separate
I totally agree with you. Everyone should definitely be marking all these poorly conceived spam comments as spam. They're simply everywhere in the fitness videos.
let's not go shooting off on a tangent, my comment specifically is referring to definition. Cutler has this sort of soft blubbery look to me in some camera angles, whereas Centaponi is more chisseled.
Suicide grip does not help you bench more weight it's a myth.....you actually have a stronger bench with thumbs around the bar and wrist not bent but straight
good work bro. although i prefer to squat in a lower rep range, 8-12, but if you are just starting out then 15-20 is good. you make sure you keep your knees behind your toes??
Derek Poundstone says, "I'm not a big bencher ... I'm only going to use 60% of my max ... I just hurt my triceps so I'm going to take it easy today" ... Then proceeds to toy with 415 for easy reps ... DAMN!!!
i did this week free squats first time ever... until then i di smith ones. that was thursday, and my legs are still sore as hell..i did 15-20 reps, and at the end i hardly could get a breath
A bodybuilding exercise would be one that powerlifters, strongmen, and olympic lifters typically never perform. Cable cross-overs, concentration curls, side lateral raises etc.
i know that man, i just wanted to point that out so this other dude who said "900 minimum" doesn't trash out a real bench (raw) with shirt benching , because i think you know that a bench shirt adds a lot of power to a bench, so it's almost like a "fake bench" anyways i get your point, poundstone wouldn't even fit in a raw powerlifting comp, but he is indeed a big bencher for most people who work out
@GreenPhazon then this guys is doing differently perfect... wow look at the fullness of the biceps.. fi you want to know a good bb .. or a good physicue look at the hard parts .. its the pectoral minor and bicep long head and lower portion.. most bbb or people dont have those developed any well
@TonganMammoth well said, but don't be fooled by the quick shots you see of them standing near to each other in these sweaters. Poundstone has alot more mass, visually that Evan. If they were to be posing side by side in their underwear (no homo lol) you'd see a difference like in the sheer size of Derek's quad's and the mass of his torso and mid section.
he says he wanna be well rounded, he compares himself to powerlifters.Besides with his style and body he should be able to get 600, so hes has a point.
Again...he's not fat, but he doesn't look like a bodybuilder. I think you're mistaking having reasonably low bodyfat with making you look like a bodybuilder. He doesn't train like a body builder either (the bench session he just did resembled a powerlifter's workout as he trained with 5's and didn't go to failure until the final set). He has low body fat, doesn't mean that he would EVER be mistaken for a bodybuilder. One could mistake him for a powerlifter though.
