Just looking for some input, anything is welcome whether you think it’s fucking stupid, interesting, possibly a good idea or whatever.
It would be used for raw training for raw meets (at least at this point in time).
No reason it wouldn’t be fine, though might be hard to find reasonable weights given difficulty knowing band tension. Also, keep the tension light since you are a raw lifter. For that reason, I like using a small amount of chain. Since its raw lifting, I think the main goal for adding any sort of accomodated resistance is to potentially work on a super weak lockout (though unlikely), work on stability (which chains do very well), and potentially practise feeling a bit more weight in the hands.
If none of these sound important to your needs, then don’t program it. I personally add in a fair bit of close grips, chain work, and board work. A great option is just adding a couple sets of boards after your planned sets (IE 80% 4x3, then 85% 3x3 from a 2bd).
Cool beans. Main thing I like is just handling more weight since I get much more confident. Can’t really get into all the boards and chains and stuff since I train in a terrible gym and usually by myself. I would love to get some chains, but storing/transporting them would be a nightmare.
The bands are average bands from EliteFTS, and I get around 15% out of them with they way they are set up. Probably wouldn’t use them super often, maybe 3x month or so MAYBE once a week if I am not too beat up.
I am currently doing the CMS-prep cycle and benching three times per week. If I were going to do something like this, I would pick a day, say Wednesday, and use that day for reverse bands.
To pick your weights, you could set up the bands and add 10 (or 25lb) plates to each side until the weight just hangs at your chest. With my bands, that would be 135. Therefore, I would take whatever I’m supposed to be benching and add roughly 135 to it.
[quote]kbespy wrote:
I am currently doing the CMS-prep cycle and benching three times per week. If I were going to do something like this, I would pick a day, say Wednesday, and use that day for reverse bands.
To pick your weights, you could set up the bands and add 10 (or 25lb) plates to each side until the weight just hangs at your chest. With my bands, that would be 135. Therefore, I would take whatever I’m supposed to be benching and add roughly 135 to it.[/quote]
Way too much weight!!! If you add 135, you will be locking out maybe 60lb more than normal given that the bands will only add say 65lb at the top. Ergo, I would call for a middle group and add maybe 105lb so it will be 30lb lighter at the bottom, 30lb heavier at the top. Just my thoughts.
Before I had my shoulder surgery 8 weeks ago I was training raw for bench. Reverse bands were a great part of my training. I respond very well to overloading the top of movements. I tried just adding weight to the bar and that did not work for me. Since adding bands, I have been chasing the 405 barrier. 395 has been my best paused gym lift. I say that to give referance to the band tensions, which are rough number. I don’t give a shit what the exact poundage taken off is and neither should you beause it doesn’t matter…
Week 1 - would be an ego booster of sorts. I’d use a strong band on the band peg of my EFS 2x2 rack. It takes off about 135# at the bottom. I have done 495 with this band but generallty stick with 425-455 and do triples. $'s and 5’s on good days. That’s still 300#ish off the chest. Great for lock out strength. Prolly work up to 3 sets.
Week 2 - Drop to an average band - Takes off about 95# at the chest. Would do 375-405 for triples or 5’s. Would work up to 3-5 sets of that.
week 3 - Drop to light bands or monster mini’s if I felt good. Takes off about 50# at the chest. would use 345-365 and do 5’s. Would shoot for as many sets as I could keep form, usually 3-4.
week 4 - Drop to a mini band or do straight weight. only this week, I’ll try to do the same weight as last week - 345-365 and rep that as much as possible while leaving a rep in the tank each set. usually got 3 sets in with 3-5 reps each.
After each of these main exercises I’d do some dumbbell presses to not neglect my chest. On days where I felt good, at the end of the rev band sets, I’d drop down to straight weight and bang out a double with as much weight as I thought I could do.
week 5 is a deload. Week 6 I’d change gears and use my Swiss bar or do floor presses with the swiss bar, or straight bar. NO BANDS for a while.
bands are cool and fun. They add a cool element to training but don’t be the guy who gets addicted to reverse band shit.