What's happening guys silent Mike checking in another video where I'm gonna hopefully help and fix your guys's bench press forms But a few things to cover first first off I got 25% off everything in my Reebok store all you guys have to do is click the first link in the description Below and then use code capital letters Mike October. This code is 25% off everything on the website And it's only good until Wednesday. So take advantage of that number two Announcement is that I am dropping a video now the schedule has changed every other day So for those that are missing it be sure to subscribe turn on the bell turn on the notifications give this video a thumbs up Let's get after I do appreciate you guys But it seems like we're still having subscription a box errors where my videos aren't popping up And it makes me so so sad because I'm working so hard But so be sure to turn on notification not miss a video My man on the bench press so general form actually looks really really solid. So with the bench press we have two main rules Different Federation some you'll need to keep your head on the bench and heels on the ground others You can lift your head and you can also be on your toes for my man right here The only one thing I would say is watch that elbow position as you drop the bar down into your chest I did a video on bench heaving months ago and heaving As long as the bar does come to rest and you go upwards only from the pause or the press command is totally legal But what I'd like to see is you tuck those elbows or bring that barbell touch a little bit higher I want those elbows underneath you can see a slight rotation of the shoulder underneath When you pause and the elbows are going behind the bar that's going to put excess pressure on the shoulder You're losing tightness down there similar from a man right here. It looks like you're just losing a little bit of tightness So a pause on the chest does not mean that we're letting it fall into us and losing our back tightness So what we need to do is make sure our shoulders are squeezed the entire time a lift off is gonna help with this So we're squeezing our shoulder blades together and down kind of shrugging backwards and down getting our Shoulders as far away from our ears as we can Another thing that might help you my man is moving your grip out of it So shoulders tight together down getting that sternum as high as you can and not letting that weight plop down so one pausing under control and think about rowing that bar into you that'll keep that back tight and Control on your chest another thing is called the Spoto press where you're pausing or just not touching about an inch off your chest And when Eric Spoto obviously who it's named after would train what he would basically do is all his reps this way And he would be so tight that the bar would almost just hover off his chest and he could pump them out over and over and over There's a couple of the things we can clean up, but I wouldn't focus too much on the other things Your legs are a little uneven so make sure those are even move that grip out Just a hair and make sure that the weight is in your palms I know there's some discussion about where you know perfectly neutral wrist or wrist cock back a little bit Beat wrist cock back or a wrist neutral isn't as important as Where the bar is sitting in your hands if the bar is sitting high in your hands and your wrists are cocked back Now you're gonna have an issue because that bar is well behind your elbows and your shoulders the main mover So we need it in the palm of your hand elbows cocked back a little bit there is just fine Moving on a bench presser number three. I like the style of gym we're in right now though Old school bench old school plates looks like maybe not here Trying to read yeah, we're in kilos Long ass set up not a big deal Really really solid so again this bench is kind of a commercial style bench So it may be a little low what we're looking for with our legs to be tight is flexing our quads pushing our foot into the front Pushing into our toes as well as forcing our knees out and flexing our glutes And then you want your knees below your hips That'll make sure that you're driving yourself back onto your traps with a shorter bench like this It's kind of hard to do so I bet on a taller bench would be okay The only other suggestion I would say is with this exact form one we always want to lift off It's not being a sissy. It's not being anything like that It's gonna save our shoulders over time It also allows us to keep our back as tight as possible The other thing is I'd say with you my friend right here is that you might be able to move your grip out a little bit There's nothing wrong with the grip you have right now, but it looks like you have longer arms And you have a decent little arch going on We can talk about arch another day But what that will allow you to do is obviously reduce the range of motion But I think your elbows will be in a slightly better place With a little bit wider grip Even right there it just looks slightly uncomfortable To me and then when you're tucking your elbows you're touching so low rather than you could touch a little bit higher and move that grip out I can't see where your fingers are on the rings, but it looks like maybe ring finger on the rings I would try a middle finger a pointer on the rings give it a shot four to six weeks again guys Remember with all these cues four to six weeks will be good to go. The reason I say this is As you go progress through the set and you're not tucking your elbows as much They're outside of your wrists and any times our elbows outside of our wrists It becomes more of a tricep extension and obviously that's an exaggeration But it becomes more of an extension than it does a press what we'd rather have is our worst case is wrists outside of our Elbows or perfectly stacked on top of each other Depending on many other factors on how you're built. So Again legs are good. They look pretty tight. You look pretty sturdy nice big breath Bar path is actually really good when we're looking for our bar path guys There's a lot of different surveys and opinions on this But majority of the time all I say is press backwards and up you don't want to press the bar in a straight line This is the only lift that we don't want a straight bar path We want it back towards the rack So I suggest people pause and then think about pressing back towards the rack right off of their chest Or that slow-mo wiggle wiggle wiggle But besides that everything looks really really solid wrist are in a good position Looks like your shoulders are tight. I guess we have time now to talk about the arch the arch guys What basically all we're trying to do again is get that back as tight as we can if you can get a little bit Then arch it's not a big deal because the load is coming straight down. It's not on our spine It's not the same as having an arch during a squat or a deadlift because of where the load is placed It'll allow you to one reduce the range of motion and two if your back is tight with the arch Which just because you have an arch doesn't mean your back is tight We want those shoulder blades pinched together and down with a bit of an arch will allow us to use our back Keep that midline strong as well as protect our shoulders Our elbows won't go as far past our body if we have a bit of an arch and a tight back if we're flat backed and we don't Tighten our shoulders Then what will happen is our elbows will go much further past our body in that bottom position That puts an extreme amount of stress on our shoulders and our pecs So what we'll do is again tighten those shoulders chest up and then it fixes both of those issues in the arch So there's your arch talk. It's not dangerous in the bench press Pretty solid here my man. What I'd say is we need to control that weight on the way down It looks like you're just dropping it and then trying to catch it And what I'd suggest for you is something like a tempo bench to get used to that So if you have a gym partner or even in your head count Anywhere from three to five seconds on the way down controlling the weight barely touch your chest and then another three to five seconds on the way up For many people as if you're paying attention to it as well. This will get your proper Tightness throughout the entire press and then you can speed it up over time every session you guys go into Beginner intermediate advanced whatever you should have sets reps and load or RPE Prescribed that you're trying to hit in that session and then beyond that you should have a cue or two that you really want to fix In your bench rest to get better. All right, my man This is a real good angle angle to see that we're not getting our shoulders that tight So you can see your front of your delt right there the front of your shoulders is moving a lot You can see it's totally untucked And this is the example as I said is having an arch or flat back opposed to just getting a tight back So all we need to focus on first is if you stand up or as you set up on the bench Pinch those shoulder blades tight together behind you like you're doing a row like the bottom part of a row And that's where you're gonna press from your shoulder itself will take a load in this and move weight No doubt it is a mover, but it doesn't need to actually physically move itself We want it tucked in in our arms to do the moving. This will keep us safest Allow us to train the most amount of volume the most amount of weight and lift the most amount of weight You can see here that my man has a little bit of an arch And it looks like his backs almost tight Again, those aren't exclusive when people have an arch doesn't mean their back is tight It's actually a miscommon mistake I see all the time is people are focusing on their arch when they should be focusing on a tighter squeezed shoulders It looks like your wrists are fairly cocked back right there and from that angle it almost looks like your elbows End up way behind the bar Which they do a little bit. So again, I'll prescribe something Probably like a tempo bench or even a spoto and for you my friend I would suggest moving your grip in just a hair It looks like you're losing tightness in the last three inches of the bench on the way down And you just kind of let it flop and that shoulder rotate in a little bit So we need to squeeze those shoulders a little bit tighter using your legs a little extra umph on the way up is just fine But not at the stake that our shoulders are going to be in a compromised position So you can see your elbows float back a little bit Which is telling me your shoulders are rotating and the weight on the way down Both the squat and the bench it should move at the same speed We shouldn't be accelerating into the hole or accelerating into a pause. You can go fast Again be quick, but don't hurry This is a little bit better example of being quick, but it looks like he's tight and under control Another thing I would suggest right here my man is you need to change that bar path a little bit It looks like you're pressing a little bit straight So off that chest I suggest you press it back towards the rack It'll feel weird at first But over time the bar speed will be much increased and you'll lift a lot more weight Setup looks pretty decent shoulders are a little exposed But it looks like you get them a little bit tighter there that backs tight on the unwrack What I would suggest is trying to get that back tight before the unwrack and then maintain it the entire time Legs look fine. You see the knees below the hip the knees are forced out as well as the quads flexed The only thing I'd say is maybe a slightly wider grip and then also off that chest We really need to start pressing backwards not straight up towards the ceiling press up and back It's hard to show with you guys benching, but that's kind of the same Hue or technique is bending the bar on the way down to get our elbows underneath the bar if not just in front And then on the way up I'm pressing it back towards my eye line and I'm unfolding that bar or I'm slightly Flaring my elbows one that will allow my elbows to stay in the proper place underneath the barbell the whole time and two When performed correctly it'll allow you to press in the proper arc backwards Some people will call it a squiggle or an arc But just off your chest sometimes the bar moves backwards towards you and then straight up and other times It's a clean arc thumbs up. Hopefully you guys enjoyed this video. I appreciate you guys. I'm out


Distinguished audience, ladies and gentlemen. For any business to survive and thrive, it has to meet the changing needs of its customers. The post is no different. Today, there is a lot of talk and awareness of this in the postal sector, which has been slow to change for a long time due to this history. I'm glad to know that things are changing a great deal for the posts. For a long time, posts have focused on offering universal service to all citizens of the world through its extensive network and affordable pricing. The customers of the posts have themselves undergone remarkable transformation. They require faster and more efficient services and are not willing to compromise this even for lower prices. The competition, on the other hand, are not asleep and are offering better options. As long as customers have options, the posts cannot sit pretty. We have to come with creative solutions for our customers. Only complete and urgent reforms of the posts will make this possible and guarantee their relevance in today's world. The post needs flexibility and must adapt new ways of doing business. They must offer products and services that satisfy their customers and embrace new technologies to compete effectively in the market. At the Universal Postal Union, we are aware of these facts. That's why we are proposing sweeping reforms for the UPU as an organization and the postal sector at large. I wish to urge all the experts and participants of this year's Postal Business Forum to discuss and deliberate on the future of the postal services we want. I wish you fruitful deliberation. Thank you.


Hi, everyone, Joe for jaspeaskasebrakes.com coming at you with another HTA choice case of 2021 Bowman Baseball, Bowman Chrome Baseball. This is pick your team number five from jaspeaskasebrakes.com. Very big thanks to everybody here for getting in on the action, appreciate it. Thursday the 23rd. If you have a little rooftop next to your name, that means you won that spot in a filler. And Burke, last spot mojo star next to his name got the Rangers last before we pulled those teams out for that filler. It's a pretty quick break. 12 boxes, three autos a box, all autos and nothing else packed with too many hits here. All right, good luck, ladies and gentlemen. A lot of baseball chatter in the chat tonight, which I really like. Thanks everybody. Like I've seen this post game show twice now for the NFL, maybe go to MLB Network, see what they have going on there. Maybe a little quick pitch, quick pitch blacked out on this channel. Show me Heidi Watney. No? I don't know what's happening with Direct TV. I guess I'll go to, I guess I'll go to Sports Center then. All right, first one out of the gate is David Garcia, catcher for the Rangers. That's going to be for Burke, Thomas, last ball and mojo striking again already 70% of the time. It's 100% of the time, number 18 prospecting the organization. You know, I'm not sure, Chad. I'm going to actually in the next break, which is the hobby break, which is a lot longer and a lot more packs for me to rip. I think that's where I'm going to explore free agency and who the big free agent names are going to be in the off season. Number eight brewers prospect Eduardo Garcia for Bill 17. And then blue mojo, Tanner Murray, 14 out of 150. That goes to Burke and the Rays. Chad was asking who the big starting pitching free agents are this season. Matt Didier saying, oh yeah, Scherzer for sure. I think the Dodgers are going to lock up Scherzer. Strowman, Marcus Strowman on the market too. That could be pretty interesting. Jack Diamond's playing card to hide the hits a little bit. All right, we got Cohen Moreno for the Cubbies. Jay Remington in the Cubs. We've got JD Orr for the fish. That's going to be for Brian Croft. And we've got Elijah Dunham, blue mojo, 115 out of 150 for the Yankees. That's going to go to EA and the Bronx Bombers here in HGA Choice. Picker team number five. Matt Singh, both to the Angels. I don't know if I can see Scherzer going to the Angels. I mean, at this stage of Scherzer's career, you would think that he's ring chasing for sure. Speaking of the Angels, there's Trent DeVoe. I think he's ring chasing. I think he goes back to the Dodgers. There's Trent DeVoe for the Halos. That's going to be for Burke. Strowman though. Angels do need the pitching. And there's Errol Vera. Another Angels autograph. Two out of three Angels in this box. Burke, number eight Angels prospect. And then we've got Milcar Perez. Speckle autograph to $2.99. That's for Mark and the M's. Mark B. Anthony's wondering, this is a good question. I know this is, excuse me, voice drying up a little bit. If the MLB ever expands, what are some possible expansion cities? That's a good question. I feel like everyone from the athletic to sports illustrated, to ESPN, to Redditors and all that sort of stuff have attempted to figure out the perfect formula for, you got to have X amount of people. What are the demographics that go to baseball games, that watch baseball, blah, blah, blah, blah. I feel like at this point, Vegas is now an option. There's Ezekiel Tovar. But I could see the A's moving to Vegas, or a team moving to Vegas before they, or maybe they expand to Vegas. If Oakland ends up getting a stadium, number 27 prospect for the Rocks. That's for Mark. There's Jesus Para for the Brew Crew, Bill 17. But I think Vegas is a big possibility. 15th best prospect right here. And Jose Bouto, 171 out of 250 for the Mets. I've always heard Portland as a possibility too. Jose Bouto for the Mets, that's for Burke, won that spot. Indiana maybe, an indie team. I feel like that's still too many, I feel like that area is still dominated by the Cubs, right? That's why I feel like there's not going to be too many teams in like, that's going to battle the Braves for Market Share. That's why you're not going to see like, and a team in like, Mississippi or Alabama, or even Nashville. But I feel like Indianapolis, they've already got Cubs, Reds in that area too. Although I have heard Charlotte as a spot, which I feel like is just outside of that Atlanta Braves fandom. There could be some Market Share to get there. Portland, Charlotte, I've even heard Nashville. Portland, Charlotte, Charlotte's a huge market. A lot of, I think there's like a lot of banking and tech there or something like that. There's Ethan Hearn, number nine Cubs prospect for J Remington. Michael Goldberg for the A's. That's for Oakland, that's going to be for Ed. There you go Edward. Salt Lake could be a possibility. I'm trying to think of like teams that have, or cities that have like two major franchises already. Could they sustain a third? And there's Blue Pedro Leone, nice. 171 out of 150 for the Strohs, Burke Thomas winning the Astros in that filler. But I don't know, is expansion really on the table though? I mean, looking at the standings, there are, the Orioles have lost 104 games. The Twins have lost 85 games. The Texas Rangers might lose 100 games. The Nationals might lose 90 games. Pittsburgh's going to lose 95 games. Arizona already has 104 games. That's lost. I mean, if you add two more teams, I feel like that isn't, is that spreading the talent pool too much? Can baseball actually sustain that? There's Eduardo Fernandez for the Brew Crew. Bill, 17. Number 30 Brewers prospect. Anthony's wondering how hard it would be for some cities apart with their minor league teams. Right. This is Helicris Olivares. I mean, I think a major city would take a professional baseball team over a triple A team. But I think it'd be pretty easy to part with them if that was the choice. If you're the mayor of mid to mid-sized city, X, Y, Z, there's number 11 prospect.  If I'm the mayor, I'd be like, okay, buy triple A team. I'll take the pro team and a heartbeat. There's Pablo Obreu, 199 to 499. A lot of Brewers here. Number 33 prospect for the Brew Crew. Bill, 17. Yeah, MLB team could be a great fit in Indianapolis. I think the only tricky part is that Indianapolis, like there's so many, there's a cluster of teams there already, right? Chicago and Milwaukee to the north, right? To the west, St. Louis, to the east, even closer to Cincinnati, to the northeast is Detroit and Cleveland. I feel like there's just too many baseball teams kind of packed in there already. I would think that it would probably be, I know I said, Charlotte and Nashville has been kicked around, but I would think that it'd make more sense to put a team out west more. So you're taught, I mean, Salt Lake City, Vegas, Portland. You know, because right now that Seattle road trip is pretty brutal for a lot of teams. Going to Seattle, that's a long way to go. There's Ziegotovar, 65 out of 99. So having a Portland team maybe. Vancouver, Ed, yeah, it's a good call. So having a natural Northwest sort of Pacific Northwest rivalry, an extra team there could be helpful. Rockies, Mark Passet. There's Sean Roby for my rivals, the Giants, that's gonna go to Chris Walker. But I wonder if expansion would actually happen. I could see, there's Immanuel Rodriguez to 499. I could almost see, who has the twins? Capola, there you go. I could see a couple teams moving before to those aforementioned markets before expansion actually happens. Maybe that's just me, but I mean, how long? Sorry, no offense to Oakland fans, but what's that situation gonna be like? Raise? I think the raise, if they just move their stadium to where, cause from what I understand from Tampa Bay people is that the raise stadium is in a very awkward place to go. Like the Buccaneers and the Lightning play at like the north part of the Bay where there's more population. It's easier to get to. It's easier for other people to get to. Whereas the raise stadium, Tropicana, is like curled around the Bay or like on the edge. It's like very difficult to get into. Maybe not the nicest part of town. But they're not, that stadium is not where the Buccaneers and the Tampa Bay Lightning play. If that stadium was moved there, a lot of people say that that would make a big difference for Tampa Bay. So I don't think, I think that's what Tampa Bay should do before they even think about moving. But there's Kale, Emsoff for the Royals. I think Oakland is already having sort of stadium issue so they might be on the move. Then Vegas could be a place. There's Tyler Keenan, three out of 50, gold shimmer. Maybe future third baseman for the Mariners, Mark Passet. Mark with the Mariners, your redemption. Prime Chrome signatures, orange refractor parallel to 25. Is T, Texas? Toronto, Toronto, Austin Martin, wow. Still Blue Jays edition here, but very nice. Steve Wright and Toronto, there you go Steve. And a free top loader too. Four boxes go, slew of saying Houston? As what? As a team that would move? I don't think Houston's going anywhere. Right, and Rex you're right. Divisions would have to be figured out as well. They'd have to reconfigure the divisions. That would make it pretty, they have to figure out where to line everybody up there. Now that's more of a headache. It's easier to see where teams are gonna go. I could see teams moving before they expand. Although NBA wants to expand to 32. I don't know if baseball has explicitly mentioned that. Ooh, nice Christian Hernandez, Bowman first autograph for the Coveys, J Remington. I don't know if Major League Baseball has explicitly said 32 is what they want to get to. Now I know NBA, Adam Silver and the NBA have resisted that for a little while as well. Number five prospect in this class. But I think more recently Adam Silver has said, hey, you know what, we are thinking 32. Seattle would probably be one of the big candidates for an expansion team. There's Chi Zhang Liu, Boston Red Sox, Burke Thomas. Number 17, Red Sox prospect. A speckle autograph, Pedro Pineda. 165 out of 2.99. That's Ed with the A's. Nice parallel. All right, nine more autographs to go. Good luck. Coming up after this, more Bowman Chrome. It's gonna be our last case of the night. It's gonna be that hobby case. Oh, oh, oh, I see what you're saying. Interesting. I haven't thought about that. Slough's saying not a move, add a team. New York has two, LA has two teams, Chicago has two teams. Could Houston sustain a second team? I mean, I feel there's Houston and that surrounding suburban area is just exploding. There's Ethan Hearn, 73 out of 99 green autographs. Maybe the Astros could sustain, or maybe Houston could sustain a second team. Number nine, Cubs prospect. That is for Remington. We got Jose Baez, Cleveland. This is for you. Chris Maxwell with the tribe, won that team. The last one here is Tucker Bradley, refractor autograph for the Royals. And here, are you talking hoops? If Seattle gets the bid for the Western Conference, who would the counter be in the East? Yeah, I don't know. I don't know where they're gonna put a second team. I think they wanna put a team in Vegas. But that would be, so maybe Seattle doesn't get a team. They put the team in Vegas. And then, yeah, you'd have to balance out with the East. I don't know where they put a team out East. If they go 32, I don't know where they put that 32nd team. But Adam Silver has actually, explicitly, has made more of a, possibly, we're thinking about it, more than usual. Austin for a baseball team, maybe. Yes, I think the NBA really wants to put a team. There's a Panada, six out of 50. I think they really wanna put a team in Vegas. And they probably wanna bring a team back to Seattle. Look at the dust on that Pedro Panada, Ed. Take care of that. So a few A's there, six out of 50, gold. You know what? You know what you would do, Anthony. You put a team in Seattle and in Vegas, and you move Minnesota to the Eastern Conference. And you would move the Grizzlies to the Eastern Conference. Memphis is still in the West, remember? I picked up two. There's Jordan Diaz, A's, another A for Ed. There you go, Ed. You reckon I have some A's now. And for the Mariners, Taylor Dollard, 231 out of 499. Mariners, Refractor, Autograph, Marcoset. And three right here. Yeah, I think if the NBA could work it out perfectly, I think that's what they would do. They'd put a team in Vegas, they'd put a team in Seattle, and they'd move Memphis and Minnesota to the Eastern Conference. And that should balance everything out, right? You're taking two out of the West and into the East and you're adding two teams to the West. Which I think the Eastern Conference teams probably wouldn't like because teams like the Lakers are getting, and the Warriors are getting two expansion teams in that conference, which might mean easier, maybe even more wins. I don't know, you'd have to figure that part out. But I think that's, if NBA had their druthers, I think that's what they would do. Last box, last three autos, we got Julio Carreras. 55 out of 100, Atomic Autograph for Colorado. That's gonna be for Mark. The set. We got a Tanner Murray Autograph for the Rays. That's gonna be for Burke. Thomas.  Chris Maxwell in the Nets on the board with the Nationals, won that team in the filler. Congrats. Thank you, thanks everybody. I appreciate everybody filling up the breaks. I'll see you next time for the next one. JaspeysCaseRakes.com.


The society covered electricity, it covered the Forton Clyde Canal, it covered the bringing of water to Glasgow, it covered developments in public health, in sanitation. All of these things are recorded in the archives and in the proceedings of the society. I think it's a treasure trove of information. I was astonished at the quality of the lectures, you know, 200 years of information that people perhaps don't know much about. The minutes and the published proceedings revealed the depth and quality of the society's varied topics and its commitment to preserving these gems for the benefit of our modern eyes. Slave hunting in Africa, 28th of March 1883. Look at this, the slave map of Equatorial Africa. Talks on blood serum, Antarctic minerals, charcoal, experiments with manures on oats There's another one, manures on potato. There were five separate talks mentioning the comparative value of manures, five. Marriage is good for your health, or is it? Or is it? I've come to this. What do you think this is Pat? Look, more and more and more sound and speech waves are revealed by the phonograph. Of course you've got phonographs starting to enable people to record things, but what I think is so beautiful is to put all that in. Carefully constantine it in, you know.


Polymed has formally applied for a permit to build a copper nickel mine in northeastern Minnesota. The application is a key step in the process to build the mine near Babbitt and now triggers an extended review of the company's finances and the project's potential environmental impact. In March the Department of Natural Resources approved the project's final environmental review which paved the way for this permit application. The DNR tells Minnesota Public Radio News the permit review will take months. The mine has been controversial. Supporters say it would bring new jobs to northeastern Minnesota but environmental groups and local Indian tribes have criticized the DNR's environmental analysis and worry that a proving polyment could lead to other proposed mines in the region. If you've enjoyed this segment of Lakeland News please consider making a tax-deductible contribution to Lakeland Public Television.