Doing my first real bench with Panagiotis Kalamidas

[Alawadhi]

As title says. Once a month or so when I have time to train, I do my warm ups on 50KG and 60 KG bench presses (and sumo deadlifts) before training grip. Panagiotis is a great coach. In his own words on Facebook:-

"First time tried the position that gave him leg drive, first time a small arch, we changed the bar path a little and tried pressing with the elbows more in!! The result was fantastic, almost 155 kilos without training consistently! He has a lot more with a small bench press program! Let's goooooo brotherrrrrr Bader Al T"

So he added a rubber band on the bench table. He says mine is very slippery but this will stop me from getting back. So worked up to 90Kg, then 110, then 123.5, then 143 or so. Then the 154.1 KG. But damn! Bench press puts pressure on the back too. And the hamstrings! haha it was funny!

 

and

I really want to train it more often. Will try to make it at least once every two weeks. Let's see.