max eff bench
gpp warm up
10x10 latpulls various grips
4 board
worked up to 300 + 1 doubled mini band per side…for 3x3
5 board
worked up to 325 + 1 doubled mini band perside…for 3x3
shirt work - foam press no bands…in double ply inzer ehphd poly…
430x3x3…
I loved the shirt i am going to get one orderd this week…it was the ehphd dbl ply open back it was too big…but it was the first poly shirt that gave me the great pop and let me be in control…
csr’s with green bands 3x20
…bm
How do I select an opener? Would this be my best so far? The most I ever tried to pull in a dl was around 275 back in Dec. I am guessing I could still hit this (and I hope a lot more now) but do I base it on something like this?
it should be something that you have done before and it was hard but easy and you know you will get it for sure…on the 2nd attempt pick the pr you want…on the 3rd go for broke…bm
Quick question, ok long question, a little off topic. How would you reccomend working with a high school basketball team. average age 16.5yrs. i am planning a tier based system. i see them 3x/week, and there are 12 players at once (ouch)
i’m thinking of breaking into three groups of 4 bigs, mediums, littles. and each starting on a different day of the rotation. this way when one is on me bench (~5rm) another will be on me squat.
as an aside- we have one station for squats deadlifts and cleans, so i cannot have a group doing a total and a group doing a squat.
my thoughts are
replace the total with a posterior chain movement repetition method(ghr, hyper extension) for reps 2x/week and work on landing skills 1x/week during the total tier.
then in 2 weeks replace the lower tier with the post chain stuff and do a total tier in place of the lower tier. (make sense?)
or, i could keep the upper, lower, post chain tiers.
every workout will conclude with more post chain, lats and abs.
i’m planning on having the coach spot the less technical stuff (GHR, hyper ext, bench) and i’ll work the total and lower tier stuff.
Thanks in advance you are a big help
ok bro…great question and i even got out my joe keen book for yea and looked through it…your training situation is very difficult and its going ot be tuff bro…i think your idea is good and could work…i also think based on there age you can get away with a t-l-u 1 a day tier becuase of the running they will be doing…here is soemthing i also really feel strongly about for basketball players…i think the dyanmic speed work really really imitates there on court activities…short bursts of energy done explosivly happen all teh time on the court…and lets face it why true in many sports there is really no need at all for true maximal strength in the game…if i was giving your job tommrow here is what i would set up if i had 6 weeks or so with the team…
day 1
gpp warm up
tier 1 speed-strength - lower body- speed squats 15-12-10 sets of 2 reps 30 seconds rest between sets…3 week pendulum wave 50-55-60%…light accomidating resistance light band or 1-2 chains per side…
tier 2 speed-strength- upperbody - speed bench press 12 sets of 2 reps- 3 week pendulum wave 50-55-60%…light accomidating resistance light band or 1-2 chains per side…
tier 3 repetition method for assitance work…vertical pushing and pulling and post-chain.
day 2.
gpp warm up
tier 1 - speed strength- total body - 8-10 sets of 1 rep at 65%
tier 2- major assitance - upper body 5x5 @ 85%…
tier 3 rep method - lower body - post chain…
here is why i like this…and i took all the %'s and set up form strength coaches play book…
its sport specific…
its alot easier ot teach a young kid to use perfect squat form under 50% and a light band wich grounds him than it is under 85%…
it dosent beat them up…it wont effect practice by making them sore…
it provides lactate conditioning…wich will help with the above…
its intense just like the game of b-ball…
it allows the upper body to have 2 days 1 of major assitance and 1 of speed with allowing the lowerbody a non-direct training day wich could get beat up very easily unde rpractice conditions and espicially under summer month time when many of the do the aau ordeal…
easily supervised fixed percents will allow you to put the kids in groups and they will be trading sets under ligther %'s so you can keep a check on form…
one personal thing chains and bands are not bad for younger kids as long as there done right…you can get 4 light bands from elite fitness for very cheap they provide only about 80-120 pounds of tension at the top and they ground the athlete making it 100 times easier ot teach them to squat by grounding them…also its cool and kids will like it and fell cool wich is half the battle…also teaching kid athletes ot accelerat is good and thats all bands and chains do is they force the athlete ot out run the band by being fast just what they will need ot do on the court to blow by a guy and get a open shot…good luck …bm
damn it was so hot today…i didnt even need a damn warmup but here is what i did…
gpp wrm up
a1. ab pulld downs 5x22
a2. blue + green band gms 5x10
a3. v-grip lat pulls 5x10
dyanmic squat
green band + 3 chains per side
325x2
335x2
345x2
355x2
365x2x2
speed pulls on 4 inch box with 2 doubled mini bands
225x1x6sets
300x1x6sets…
done…bm
speed bench
gpp wrm up
10x10 various handled lat pull downs
speed bench
6x2- 115 + 2 doubled mini bands per side
3 board close grip
315 + 3 chains per side 3x3
4 board close grip
315 + 3 chains per side 1x5
5 board close grip
315 + 3 chains per side 1x6
…bm
max eff sq dl
gpp wrm up
ab pull downs 5x15
v-grip lat pull downs 4x10
safety squat bar 12 inch low box squat- close stance
worked up to
525x1 PR!
green band pull throughs 3x10
blue band leg curls 3x33
blue band + green band gm’s 3x10
…7 weeks until the meet to go… cant wait… booked my hotel room today…this log has really helped me a ton i go back through and look at it and see what has worked and what hasnt…i think every one should keep a log…bm
max eff bench press
gpp warm up
10x10 various grip lat pulls
4 board
305 + 1 doubled mini band 3x3
5 board
325 + 1 doubled mini band 3x3
shirt work 48 fury open back
2 board
435x3
1 board
455x1
exhausted…bm
I have to get back to indiana so i can see some of your training techniques. I have never used boards or bands and am curious to see how you have developed using them.
BM, how did you open the back of your fury up? How does the open back compare to the closed back? Does it give you more, or is it just easier to get on/off. Do you plan on using the open back fury at your meet, or are you going to go with a DD(assuming its not a single ply poly fed). Have you heard anything about the inzer rage, I was watching bench america and most lifters were using a fury/rage, they seem pretty similar (http://www.powerlifting.cz/stranka_de.htm)
, it is not on the inzer site yet. Thanks for all the help with my Fury, the pop off two boards was great and once I learn the right groove and strengthen my tris and delts I should be able to get a good bar path. It looked like I got whipped, though, it left marks all over my forearms, tris and chest. I might have to take a trip to Indiana to see the new place you are going to be working out at(I believed I read this in another thread, but if I am wrong disregard it) BTW the pistons are gonna beat the pacers in 6 games. Pistons all the way.
Andrew- I Opend it up with a pair siccors lol…just cut the back down the middle and i like it a lot better…This will probally be the shirt I use in the meet…i am in a rock and a hard place though becuase right now with my 48 i cant get any thing less than 455 to touch…i need to start using the 50 to find a opener around 415-430 or so…The thing that is pissing me off is i have raw benched 385 over 4 months ago…so now i have to be close to a 400 1 board raw bench wich means i am getting about 60 pounds out of my shirt wich is terribile…i should be benching 500 by now and just cant figure out a shirt to get it done with…right now the 48 fury seems to be the best shirt i have used…if you dont plan to compete in the usapl or another single ply fed I owuld go ahead and cut your shirt open…it makes it so much easier to use becuase you can adjust the neck line easily…yesterday i got 385 to touch 2 boards easy by rigging the neck…and 455 came up really fast when i pulled the neck line down by my nipples…bm
We have to get you so you can rep 405 without the shirt or boards. lol. I repped 405 for 5 reps yesterday after doing 10 reps @ 365 on decline, all after a solid incline workout.
cwix- that is one hell of a raw bench how old are you again?..have you ever thought of competing?..and your right thats the plan as soon as i get done with the IPA worlds this july I am going ot spend about 8 weeks on my raw bench before my nex meet in November…Right now with the meet being so close it is all about geting the most out of the shirt and making sure i keep getting my lock out stronger each week…yea if your ever in indiana come by and train…bm
Andrew, I think that you’re confused. The Pistons are going to LOSE in 6 games.
Who cares about the NBA. What really matters is that the Colts lost to the Super Bowl Champion New England Patriots and that the Red Sox are winning the World Series this year. 
PS. elitefts is doing free shipping on orders for the next 4 days.
The Colts’ loss was rough, but the Pacers made up for it by sweeping the Celtics. How can you even cheer for the Red Sox? They’re just going to screw themselves like they do every season. That’s even worse than cheering for the Cubs. Sorry for filling up your log with bullshit Ross. haha
In no way does the celts getting swept by the Pacers make up for it considering the two previous years we knocked the Pacers out of the playoffs. The Pistons are going to win anyway.
And, how can you not cheer for the Sox?
Sorry about all the extra crap BM.
I dont care about the NBA but i am a huge Red Sox fan Manny Ramriez is my boy…you coming tommrow justin?..bm
bm,
I am a quarter century old (just turned 25 at the end of last month). As you can tell my bench is by far my strong point. I have no doubt i can have you repping 405, it just might take a little while for you to work my style into your routine.
When is your meet in July? I may head back to indiana in early July, but i dont want to change anything you do before your meet. After your meet i will definitely make a trip back. I have several friends i can visit on the north side to, so i will kill multiple birds with one stone.
corey