What's up everybody, it's your boy FB Aftermath. Today we are starting a special 225 record breaker episode, not necessarily record breaker, but I hope you gain the ability to become a record breaker. I kind of want to take you through some key things that I've been doing over the years for myself that I've just kind of done myself, teaching myself how to become an endurance machine, machine basically for the NFL 225 test. Now one key thing of course is you know the warm up of course you don't want to waste too much energy getting into it and one thing just for those who probably don't bench 225 yet, don't worry about it, just find a weight that you would do, let's say, get into 225 yet, go to like, you know, 200, 280, you know what I'm saying, work with the weight that you kid, the goal is to try to find a weight that you can do over 20 reps with. 20 reps, after 20 reps you're good. I believe anybody who can bench you know a certain amount of weight for their weight, over 20 reps, you're in the silver zone, not golden, golden would be 30. So if you get around 30, you're in the golden zone, you're good for sure. 20 is the silver zone, but what I want to say is when I will start out with my warm up 225, I mean 135 go up to 225 and then go up to 275 for a few reps, as I would say about the maximum 10 reps right before I get into my actual testing. And what I do is I build up, I do get a little bit of strength out of the way. So as I said, I started at 135, I probably did 20 reps with that and then 225, 10 reps, 275, another 10 reps and then as you see, I'm moving on to 315 and this will be for probably about 5 reps. And I did 315 twice. And the second time I did it for 2 reps with negatives and the negatives is just to keep that constant tension right. And we're trying to, I'm really aiming to pre-fatigue myself without going for a 1 rep max. I'm not trying to 1 rep max today because my main focus is to be in the fatigue state and I in the strength state. We need strength but we want to preserve that strength to carry on and to the actual testing. So we need that explosiveness. We don't want to kill our explosive movements before we actually get into the actual explosive needs for the 225 test. So as you see right now, these are the negatives that I was doing. For about like a 5 second and then a put press boom, 1, 2, 3, 4, 5 boom. And then right after this is when I get busy. Right after this is when the test begins. So I believe after this, I ended up hitting 25 reps. So let's go ahead and watch this. And one key factor is focusing on the number you want to hit. That is a big yes. You must focus on the number. Give yourself something to strive for. Don't just go in there and say, all right, 225, let's do this. No, you need to sit there, think about a number and go for it. Don't just get out of the bar and say where our violent is, where our violent. Don't do that because what that's going to do is you're going to prevent yourself from fighting for those extra reps. You know, let's say 20 might be your limit but you can fight for three or four more reps after that 20. You know, press up, one, breathe, press up, two, and you really have to learn, have to fight for it. So yeah, I did about 26 reps there. Another note that you need to add in is hip mobility, hip flexors. You need to take care of your hips because with the 225 test, you're going to engage yourself so much over a prolonged period of time that you need to have loose hips because they will start to tighten up. And the last thing you want to think about, benching is my hips hurt when you're doing NFL combine test and you don't want to tell the coach you're hips hurt because that's going to be like an automatic flag that you're not in shape to be a part of a team. So after all that, to pre-to fatigue myself more, I do around these shoulders and triceps, arms, chest, upper back. I do the treadmill walks for about 30 seconds. Like four sets, 30 seconds right after that. This has been a key factor to my endurance, my upper body endurance training and it's really good because you're engaging your core, your core, your core as well. Something to definitely add in the middle of the workouts I believe or even as a good warmup. Also for strong wrists, when it comes to bench, wrists are a problem, elbows as well as far as pain. This definitely helps strengthen those areas. So I definitely recommend you add these into your routines. This is not the first time you have seen it, but my main thing is right here, we're actually fatiguing the triceps because if you will see, if you rewind and go back, you'll see how close my grip is. And what I do is thumbs length from the solid. That's before the barbell gets gritty and you put your thumb right in between where it meets and that's your grip. Bring those elbows in and we're going to focus the bench to be more tricep over anything. Your triceps was going to carry over for the endurance and that's how you see right now. I'm doing a full almost, if you can do one set, that's awesome. I couldn't have to break it down in three sets, but we are going for 300 reps and as little sets as possible. This is to further push the endurance phase of your triceps because as I said before, those are going to be the key muscles for you to overcome the endurance in the bench. You really want to put the weight on your triceps over anything else because those are to me, that's what my strongest point is. That's why I have a big bench. My chest isn't big but my triceps are and that's what carries over. So take these pointers. I hope you do good. Go back rewind, look at the things I'm doing and take in. Do your next chest workout or if you're getting ready for NFL or 225 tests or college, try these things out. I guarantee you they will work. Much love. Thank you for watching. I'm going to be back on my diet and catch you on my Twitch stream at around 9.30. Much love.