B. Whiddon Log

Nutrition
61

[quote]snippdawg wrote:
BW am thinking about switching from doing just 2 and 3 board to high/low board days in my me rotation and was wondering if it matters which board you work up on first? I noticed you start with the higher board for a triple then the lower but I was thinking it would be better the other way around or does it matter? Thanks, sd.[/quote]

dawg,
We usually hit the 3 board first simply because we can handle more weight on the 3brd. Also, training for shirt benching, I feel the 3 is more important than the 2 since the shirt will carry you through to about 3 boards off the chest. With that being said, it is OK to switch it up. I feel that a lot of people plateau on the MM workout because they are not getting enough variety.

Brian

62

Good idea, I’ll try both ways and see which one works best for me. Thanks.

63

What range of motion do you use on your rack lockouts? Anotherwords, how far are you moving the bar on each rep? Are you lifting off pins in a power rack, or do you just lock out from the rest of you normal bench?

Thanks.

64

[quote]goodmjw wrote:
What range of motion do you use on your rack lockouts? Anotherwords, how far are you moving the bar on each rep? Are you lifting off pins in a power rack, or do you just lock out from the rest of you normal bench?

Thanks.[/quote]

We’re using about a 3inch lockout. This is off the pins. Also, the lockouts are being held at the top 3-5 seconds.

65

I’ve added low and high boards into my WS training but am confused on how I should work up on these…today I did this:

Low board

3 brd 45x5,95x5,135/2x5,135x5(added boards here), 175x3,195x3,215x3,235x3,245x3,255x1(this was suppossed to be a triple pr…)

then I did
2 brd 205x3,215x3,230x3

Is that a good way to go or should I aim for a certain amount of heavy sets, I think I noticed you do 4 for each board…I was thinking maybe I should work up on say 3 then after a triple drop to 60% of that or 60% of best bench and work up on 2 and same way for high board day. I am wondering if I shouldn’t work up faster so that I end up with around 12 total sets as I usually do for regular me ex like incline or floor, whereas here I had 11 sets of just 3b than another 3 sets for 2b. What do you think? Thanks for your time, hope training is going well. Later.

66

[quote]snippdawg wrote:
I’ve added low and high boards into my WS training but am confused on how I should work up on these…today I did this:

Low board

3 brd 45x5,95x5,135/2x5,135x5(added boards here), 175x3,195x3,215x3,235x3,245x3,255x1(this was suppossed to be a triple pr…)

then I did
2 brd 205x3,215x3,230x3

Is that a good way to go or should I aim for a certain amount of heavy sets, I think I noticed you do 4 for each board…I was thinking maybe I should work up on say 3 then after a triple drop to 60% of that or 60% of best bench and work up on 2 and same way for high board day. I am wondering if I shouldn’t work up faster so that I end up with around 12 total sets as I usually do for regular me ex like incline or floor, whereas here I had 11 sets of just 3b than another 3 sets for 2b. What do you think? Thanks for your time, hope training is going well. Later.[/quote]

Dawg,

Training is going well. Thanks for asking. Bench is up 55lbs since the end of April. Deadlift is around 610 (up around +90lbs).

As to your question, I think you should stick with the WS Template for ME Days. I would work up on the low to mid boards (2b and 3b maybe 4b) and continue to take smaller jumps to get in the volume and raise GPP. This would be your ME movement. After that you could go to your accessory work for tricep strength by doing rack lockouts or 5 or 6 boards. I would attempt to keep the weight and reps the same (repetition method)and maybe get in 4-5 sets of 5 to 8 reps. So for example, say your 3 board 1RM is 300, you could set it up like this:

3 Board (ME movement)
95x5
135x3
185x3
225x3
245x1
265x1 (88% of 1RM)
275x1 (92% of 1RM)
290x1 (97% of 1RM)
305x1 PR!
310x1 PR!

This way you are getting a sufficient warmup but not too much to drain your strength for you max effort work where you are getting maximal weights and volume in that 85-105% of 1RM range.
I have used this method in the past with no problems. The thing to remember is that the lower weight on ME days is for warmup only. You need to make sure you get some volume in the +85% range.

After the ME movement. You could go to a 5 board. Take a quick warmup to get the groove on the higher board.

For example, with a 300lb. 3 board, your 5 board 1RM may be close to 360. Thus, you might do the following:

225x5 warmup
315x5x5 (at about 88% of 1RM)
Again, you are working in the +85% range. I would strive to get all the reps on each set and do not go to failure. Go just short of it. With the repetition method you want to be doing work but leave some in the tank to make recuperation and strength gains easier.

After that do the rest of your accessory movements, i.e. another Tricep movement, shoulder work and back work.

Hopefully that helps.

Take what is yours.
Brian