Don't try this at home

I ph33l the love.
 
Trying to get off the get fat routine I that has been in place since Christmas. Have a week or so left of the last weights routine in terms of timing but may ditch that and start a new one this evening.
 
Start the new year off right with a new scheme! First day back in the office and I keep looking for stuff to eat!
 
Continuing the rubbish theme. Decided to go for slow movement training, got warm up set and 3 x 8 x 100kg squats and felt too lousy to continue. Not happy bunny.
 
Tell me about it. The problem with trying to be good at every dammed thing is that I tend to come to things I haven't done in years with painful results.
I am building up this year so decided to go for slow moving strength.
I tried to do some drop lunges got one rep down to knee and that was the end of that, legs just died and started coughing.
 
Well today I am feeling quite pathetic. I did a run and some squats on Monday and my legs have hurt so much since I haven't even done another run.
Hope to make myself feel better with a bench session later.
 
Well I did it again just the title exercise, bench press but with a difference this time.
For the first time in years doing this without an arch. Back flat on bench, pause at the bottom and really move slow.
3 x 10 x 50kg and felt heavy due to speed of movement.
 
I had a guy years ago tell me to never arch my back when benching. I never have, but I'm starting to think that's what's been hindering my progress for years.
 
In fairness it's just a method of enabling powerlifters to bench bigger weights by not moving the bar as far. Because I have tried to maintain the illusion that I am a powerlifter I have done it this way for over 17 years.
I am trying flat back for two potential reasons. Engaging the muscle for longer on slow movement in the hope this will cause more hypertrophy. Building strength lower in the movement in the hope I will be better at getting the bar off my chest when arched.
Weights are way down at the moment because I am moving so slowly which is interesting because they feel seriously heavy.
See if this works, only 8 weeks of it if not anyway.
 
When was the last time you maxed out on your bench? I know you lift at home, and when I lift, I lift alone(with nobody else, and when I lift alone, I prefer to be by myself. Sorry, had to), so I never have a spotter. I don't know the last time I maxed out.
 
I think it was August last year. I have the cage so it's not too bad for me to max out. The catcher bars are set to an inch or so below the bottom of my movement with back arched, so if I fail I just drop the arch and sidle out safely. With my habit of pausing at the bottom and failing to get going again after on max, it's essential.
Rack has 4,000kg rating so the sub 100kg I bench is fine even if I dropped it from the top of the movement.
I prefer training with a buddy but I don't know anyone quite as strange and sad as I am so that leaves me alone.
 
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