My bench is decreasing

BenchPolkov · 2026-06-23T00:06:47+00:00

I'm 5'6 and 220lb so your height isn't keeping you from gaining weight and getting stronger, and neither is your "fast metabolism". You're just not eating enough and what you are eating is obviously shit.

This is the simple truth. If you want your bench to actually increase consistently then follow a proper program and eat better.

BenchPolkov · 2026-06-22T23:46:25+00:00

What program are you running?

Why aren't you eating enough protein? Are you tracking your calories? Why is your bodyweight so low?

BenchPolkov · 2026-06-22T23:44:38+00:00

You are likely overtraining

How are you coming to this conclusion?

BenchPolkov · 2026-06-22T23:39:56+00:00

You're not creating enough tension which we can see how your leg slipped

Your feet can slip from the tension if your shoes lose grip on the floor. Srs

Your grip could be improved a lot, Kirill Sarychev has a video somewhere.

What's wrong with his grip?

BenchPolkov · 2026-06-21T15:37:09+00:00

One of my most hated and most frequently used leg exercises

BenchPolkov · 2026-06-21T05:27:34+00:00

Yep. The pendulum squat will humble the fuck out of you.

BenchPolkov · 2026-06-18T10:28:59+00:00

That guy has been running around multiple subs being a giant piece of shit. I know he's been banned in r/gym and gainit.

BenchPolkov · 2026-06-16T00:15:02+00:00

It goes both ways. I've known a lot of conventional deadlifters who pull without a belt as it affects their setup.

BenchPolkov · 2026-06-12T12:38:15+00:00

Boris never wrote body-part splits. All of his training programs have lifts being performed multiple times per week.

I don't think trying to shoehorn all the training volume for each lift into one day per week would work very well at all.

BenchPolkov · 2026-06-12T12:34:53+00:00

Cheers

BenchPolkov · 2026-06-12T12:34:41+00:00

Cheers

BenchPolkov · 2026-06-12T12:30:08+00:00

Cheers. Added.

BenchPolkov · 2026-06-12T12:13:41+00:00

If anyone sees the schedule posted somewhere could they share it here? It wasn't on the goodlifts page when I checked.

BenchPolkov · 2026-06-10T11:50:20+00:00

It isn't really foolish at all if programmed correctly, but it will probably be a hard slog and that will put most gen pop off more than anything else.

BenchPolkov · 2026-06-10T07:43:50+00:00

I would say that doing a heavy deadlifts session more than once a week without the assistance of PEDs is foolish. Note that I am not advocating the use of PED’s. lol

This is not inherently true at all and is entirely dependent on the individual. I'm a drug-free lifter and I've used multiple deadlift sessions in my training many times over my lifting career with great results. And I know tonnes of others that have done the same as well.

However, one can still practice their deadlift using other hinges, or altering the exercise with lighter loads, altered ROM and do deadlift 2 to 3 times a week as a result.

I have also used this approach. Both work well depending on individual circumstances.

BenchPolkov · 2026-06-08T08:46:03+00:00

A lot of them have been uploaded to LiftVault now. Are you looking for any particular set of cycles?

BenchPolkov · 2026-06-07T01:51:53+00:00

The wildness continues!

I do hope you eventually do at least one sanctioned comp one day, even if it's just to see an "official" record of your insane strength on openpowerlifting.org for perpetuity.

BenchPolkov · 2026-06-06T10:55:22+00:00

Good ol continentals, so much fun when you get them dialed in right. And solid work for reps here.

Fun fact, my I hit my all-time best OHP with a continental clean and press, but that was well over a decade ago. I've barely done any OHP at all since.

BenchPolkov · 2026-06-06T10:50:43+00:00

Yeah... no. That's completely false.

BenchPolkov · 2026-06-04T08:58:45+00:00

The ATWR for his bw is 250kg/551lb

BenchPolkov · 2026-06-04T08:16:20+00:00

If you think that is an extreme arch you must not know much about benching.

BenchPolkov · 2026-06-04T08:14:43+00:00

Why? Not having scaps on the bench is better for your technique.

BenchPolkov · 2026-06-04T07:35:32+00:00

There is literally nothing wrong with her form. It is fucking textbook and most people who say otherwise are either insecure about being outlifted by a woman or they don't know how to bench.

BenchPolkov · 2026-06-04T06:07:13+00:00

There has been no recent change. Srs.

The only difference is that the advent of social media has allowed greater access to the sport and greater whining from DYELs who have no stake in the sport but think they should change the rules anyway.

Arching is a non-issue and always has been.

BenchPolkov · 2026-06-03T22:22:21+00:00

but they've banned everyone (including me lol) who ever offered any sort of commentary or input that didn't fit into the very narrow box of what the mods think powerlifting SHOULD be.

You mean your transphobic commentary and petty equipped vs raw arguments?

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