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Squat - throw your head back as hard as you can on your next squat day. Video it if you can. It should help the timing of your hips to torso as you come up.
Bench (In no particular order):
1. You're hyperextending your wrists, even with the wrist wraps.
2. As soon as you lift off, let your shoulders sink, or drop, into the bench. I can see you're trying to retract the blades, but you still need to come back a little further. I'd try practicing with 185 or so - lift off, center directly over your shoulders, and then let the weight push them down into the ground. You should be able to feel what I'm talking about.
3. It looks like you're TRYING to bring the weight down the body, or bring the bar to a certain place on your chest. Rather than do that, maybe try just "unlocking" the elbows while they're pointed at ~45 degree angle and letting the bar descend from there. It'll help you find a natural groove for YOU, vs you trying to dictate and put the bar somewhere unnatural for your mechanics. My strong sense is that your bar will touch just a hair higher than it is now. Maybe .5 - 1 inch.
4. GREAT job staying retracted with the blades the whole set.
5. Almost non-existent leg drive. Fix that for sure Standard.
6. I'd love to see better breathing: eg - make each rep a set, with an obvious inhale, hold while descending, and an exPLOSIVE exhale while you press.
7. You already mentioned the elbows. Part of the reason you're doing this is because of #3.
8. It seems like you're canceling your stretch reflex by SLOWING the bar before it gets to your chest. I'm not sure why? Do you need clarification on this point?
9. Pretty decent elbow snap, I can tell you've been working it.
10. I would go thumbless grip if I were you - it'll make it a LOT easier to rotate the hands out a little, which will help keep the elbows in line. This is a pretty important one.
I know it seems like a lot to fix, but over-all it's a pretty good looking bench press. The above tweaks should be pretty easy to implement, and should add at least 30-50 pounds to your press if done right!
Let me know if you've got questions. Good work Standard!
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