Well, I had many other topics on my mind for today, but once I saw this…First, of all, I watched it twice and I’m still smiling. My day is happier. You all have been working up to your heavy singles on the bench this week and if this doesn’t get you happy about benching then I don’t know what will. This video is James Henderson. Yes, it is 10minutes long, but worth every minute.
The nice man at 70sBig highlighted what he felt like were the important lessons of the video.
Lesson 1: Light repetitions, heavy weights
You can’t get strong unless you lift heavy weights, yes. Heavier weights are necessary for structures to adapt and to neurologically get used to handling heavy weights. And light reps. Yeah c’mon.
Lesson 2: Thank you very much.
Be nice to everyone, even if you’re a big, imposing figure.
Lesson 3: Take your time, and do it right.
Be patient with strength training. Over time, you won’t need “all that fancy stuff like shirts and drugs”. It’s easy to say if you’re a massive human being, but exhaust solid training before reverting to other means.
Lesson 4: If you take shortcuts, you get short responses.
“We believe in workin’ for what you get, ya know, ain’t nothin’ gonna be givin’ to you.”
Lesson 5: “Why play with little change when you can go for the big dollars?”
Lesson 6: Be positive about your workout.
James requests 405 on the bar (to bench with), and says, “Gonna have a good workout today. A powerful workout.” There’s not doubt in his mind he’s gonna move some weight.
Lesson 7: Respect your warm-ups.
Watch James bench 405 for a few reps, then go back and watch him bench 225. They don’t look that different, and it’s because he reps out the light weights the same way that he’ll rep out the heavier weights. Respect your warm-up sets. At the very least you won’t expend any unneeded energy on lighter weights because of bad form, and you’ll establish solid motor pathways.
Lesson 8: Blow off some stress.
Training can be a sufficient outlet for stress.
Lesson 9: Call out your spotters.
If they aren’t doing their job, accuse them of being drunk.
(See 5:30 of the video. Might be the best part.)
Lesson 10: The Zone is a delicate place, and it requires good people and a good environment.
Lesson 11: Speed.
Think speed on all of your lifts and it will make it feel faster, even on the heavier lifts. James did 500 for 6 reps while thinking “speed”, and THEN he bumped on up to 600 for a triple. His focus at 500 was to move the weight fast. Moving a weight fast will increase the number of muscle fibers that are innervated, so James is on the right track.
My favorite comment made on the video was this one: “Some people bench with wrist wraps, other people bench with wrist watches.”
I love the whole vibe in that gym. AND, even better, check this out. James is in the All American Gym in Lakeland, Florida. Read this little tidbit from their own website:
“Is it now air-conditioned? Only if there is good breeze blowing through the opened windows! In today’s society of multi-million dollar fitness chains, spas, wellness centers or whatever you would like to call them, Louis Baltz has remained steadfast in pursuing his goals, doing it his way, and surviving.”
Road trip to Florida for a little weightlifting anyone?
Awesome, inspiring film. Loved the All American Gym banter, though Crandall, Dietrich, Vicente, Erik, Chauncey, Danny, Jordan, Shane, Cole, and others at CFW have some pretty hilarious exchanges too. Question: are bench press movements functional in CF sense? How so?
The bench press is perhaps one of the most functional upper body exercises. First of all it is an upside down pushup, so as much as a pushup is functional so is the bench, or as much as a HSPU is functional as to the shoulder press, the bench is functional. If you guys bench properly you are engaging your entire body to push something away from yourselves. If you’re ever trapped underneath something you will bench it off you. If your car stalls in the intersection you press it away form you or push it away which is the bench. As much as crossfit is a strength and conditioning program, S&C programs know how vital the bench is for power athletes like hockey players, football players, rugby players. If you punch you are “benching”. When you stand in line to get tickets for Hannah Montana you “standing bench” the people in front of you out of the way. When my old rickety bookcase lists to one side I “standing bench” it back to vertical. I can think of so many other possibilities…Also a favorite functional pressing movement is the floor press which you all will do again someday soon.
thanks for posting this video. it is inspiring and entertaining. and he gives us all good lessons to learn, starting with ‘thank you very much’.
You had me at “If you punch…”
“Thank ya very Much”! “Go on and Hand it to me dog and get out the way.”
I’m about to go out in my garage and do some benching with the old school plates. Something about hearing those metal plates banging around hype me up.
Sweet video!