Bench PR 140kg | 315lbs (185lbs bodyweight)

Day by day,
pound by pound,
chicken nugget by chicken nugget.

[@boastyy]

Well done mate, congrats on hitting your goal! Look after that shoulder man. Injured by shoulder benching 240lb when I was a seventeen , heard a crack did not feel anything bad. Dropped the weight and did more reps, big mistake, young and dumb lol. The next day was in agony and took months to get any sort of mobility and strength out of my arm, still clicks now 30 years later. Stay safe man.

[@PaulLinn717]

Very nice brother! Big milestone. Hope you are well. Lookin strong💪💪

[@pallin2198]

Yesssir💪🏼 congratz

[@IgorKalember]

People really be shooting for PRs with no spot. Congrats BIĆ.

[@3enjamin]

When did your shoulder injury heal completely? Super strong!

[@FilipCicoHritz]

i injured it while doing max of 137kg by the end of december and just been able to start benching since may this year, but i started with 50kg (with still a lot of pain) and been adding 5 kilos every week until i got to 100, i tested my max and it was 130kg, runned one program, tested it again, runned second one and this was the 1rm test. I am not really sure if its healed completly because time to time i still feel it but i would say somewhere around jun-july i was able to bench again comfortably

[@3enjamin]

@@FilipCicoHritz Looks like it worked well. Best wishes.

[@adrianarmwrestlingjourney7990]

💪🏻💪🏻👍🏻

[@dirkslifeadvice5339]

Haha hilarious. My friends call me hokage 🤣

[@stoneeh]

Arched back will improve the weight you will be able to press. It will *not* increase the strength of your individual muscles - you are just using more muscles (more back). It *will* also ruin your back over time.

[@FilipCicoHritz]

arched back is about the joint stability and moving the weight in a little shorter(depends on how much you arch)and much,much safer way for your shoulders. It will build as much strenght and muscle as doing it without the arch(without the stress on your shoulders ofcourse)... that arch is bassically just tightening of your back and pushing your legs to the ground for better drive from your chest, which helps you add just a few pounds(only when you learn to do it correctly) but if you want to progress its just about the training. If your bench is 220 and you add arch you will still bench 220 on your first training... and it will not ruin your back

[@stoneeh]

​@@FilipCicoHritz the info is from my sports physio therapist who has decades of experience, many with powerlifters. Almost all strength sports athletes have lower back problems. Those arise from wrong form during lifts. Arched back on benchpress is one example. Pushing your hips through on deadlift while not stabilizing enough with your abs is another. Sadly almost every form guide on KZbin is derived from powerlifting, and as such only directed towards strength, and mostly terribly unhealthy. I came to said sports physio therapist in my early 20s, and I learned the correct form from him. He had me do benchpress not even with my legs on the floor, but on the bench (your feet touching your ass). Your lower back will be touching the bench, which is not the case when your feet are on the floor. Additionally you should flex your abs. Generally, during all lifts, your back should never be arched, and your abs flexed for stability. The flexor should always stabilize the extensor, and vice versa. I tried the arched form and it always felt unnatural to me. I never did it more than sporadically. I am now 40, and my lower back is PERFECT. That's all I can say.

[@stoneeh]

@@FilipCicoHritz oh, and just to make it clear: I'm just trying to help. The best form for back health will definitely not help lifiting heavier. Tbh, it might also be worse for your shoulders - even though I never developed shoulder problems. But spine health should be rated most important in anything.

[@FilipCicoHritz]

@@stoneeh i didnt wanted to sound disrespectful sir... if were talking about physiotherapists then i can see where youre comming from, but problem is not with arching but with not compensating the other side enought, that can in a long run create lowerback tightness and problems. In general classic pf benchpress(feets on the ground and slight arch for back activation) is much healthier and safer if youre doing all the accessory work to keep your body balanced. What youre describing is bench press with neutral spine, but as you said thats not the form for breaking world records 😄 i do that variation pretty often, to do some reps without leg drive, i would argue tho that that version is much more taxing on your shoulders, which again create problems. Imo its all just about perfecting your technique on given lifts for best performance while staying safe and have a big part of your training be stuff like yoga,stretching,rolling etc which will balance those tight positions youre in those lifts...

[@stoneeh]

​@@FilipCicoHritz good points. I just wanted to give my insights, and forward the things I learned. Maybe some of it is helpful. You're an impressive athlete and I wish you all the best. Btw., we're neighbours, kind of - I'm from Austria.

[@Rronirroni]

Wich is your next tournament?

[@FilipCicoHritz]

ro ni i am not really sure now because everything is being canceled

[@pocangel]

body weight to do it?

[@FilipCicoHritz]

pocangel i was 176to185lbs in this video

[@hakdocarmwrestlingmd]

Damn that was a suicide attempt

[@FilipCicoHritz]

That was confidence in progress 😄

[@hakdocarmwrestlingmd]

@@FilipCicoHritz I hit mine 2 years ago, but was 92/93kg BW

[@hakdocarmwrestlingmd]

@@FilipCicoHritz also suicide attempt, I was alone.hahahahah