What lifts do you guys rotate for your ME lkift? and how often?
Close grip bench
Floor Press
Bench against doubled minis
Bench w/ thick soft rubber mat on chest
2 week rotation
3x3 or max triple in week one, heavy/max singles in week 2
WHen I get back to benching I’ll probably just use floor press and competition grip bench press, close grips if I’m having problems I can benefit from. Another question: What lifts would be best for a RAW bencher.
i have read that incline benifits only raw benchers idk why maybe because of the mroe shoulder and chest recruitment, also i like decline because u can use more weight and get used to it before a flat bench
For a raw bencher, close grip, low boards(1,2?, incline and floor press.
[quote]JoeC5267 wrote:
For a raw bencher, close grip, low boards(1,2?, incline and floor press.[/quote]
so cycling between a normal com grip bench, floor press, and close grips would be a good idea? This si all speculation for me right now, chances are I won’t be benching for a long while anyways.
Yeah but if you have shoulder issues I would definitely not go full range as much, using boards has helped me keep a lot of stress off my shoulders(which are in terrible shape)
Floor press w/ chains
Reverse band press
3-board press
Foam press
Occasionally a 4-board
I use a shirt, but I would use this rotation as a raw lifter. I struggle right around a 3.5 board and these lifts address that. The foam press is good for raw benchers as well - takes a lot of stress off the shoulders but still lets you handle some good weight.
For raw I think bench presses with a 5-second pause in the stretch range with the heaviest weight you can manage work really well.
full range, boards (1,2,3), and floor press are the money lifts. 4 board and above are usually best for lockout so you would want to do them after your main lift. Incline bench and overhead presses are also a real good secondary press. Also keep in mind that bands and chains can be rotated in at will and changing up your grip for at least some of the lifts once in a while is a good move.
Weighted chins
Weighted pullups
Weighted rope chins
My bench have gone up from becoming stronger in these lifts. But I’m pretty sure the opposite would not be true if my bench went up.
Bench Press
Board Press
Weighted Close Grip Chins
Close Grip
3 week rotation, 5RM,3RM,1RM over 3 weeks.
Althought not atm, because im trying some Isometric and explosive stuff
It might go something like this for me. All the work sets are shirted.
Week 1: 3 board close-grip to max triple, followed by some sub-max full-range singles
Week 2: Reverse band to max double;
Week 3: Singles working down the board and then back up: e.g. 3 bd- 455, 2 bd- 495, full range- 525, 2 bd- 585, 3 bd- 615;
[quote]JoeC5267 wrote:
For a raw bencher, close grip, low boards(1,2?, incline and floor press.[/quote]
While this is sound advice, I find it difficult to take seriously while looking at your avatar.
Jim Wendler makes some suggestions for raw ME lifts here:
http://www.elitefts.com/documents/bench_like_a_stripper.htm
[quote]Pinto wrote:
Week 3: Singles working down the board and then back up: e.g. 3 bd- 455, 2 bd- 495, full range- 525, 2 bd- 585, 3 bd- 615;
[/quote]
Ive been toying in my head with an idea like this myself, how has it been working for you? On the way down though wouldnt you want the weights to start higher and decrease as you work down to full range? Having the weights get heavier as the range of motion increases just kinda sounds like the opposite of what you’d want to me. My thinking is that the full range weight would feel lighter if you’d have done say 600 on 3 bd and 570 on 2bd beforehand. Then you could increase the weights on the board presses on the way back up.You lift a ton more than me but just a thought!
The avatar is a picture of me back when I was big, I’ve cut down to 75 pounds now…I had to ask my friend what an avatar was.
[quote]Skull_Crusher wrote:
Pinto wrote:
Week 3: Singles working down the board and then back up: e.g. 3 bd- 455, 2 bd- 495, full range- 525, 2 bd- 585, 3 bd- 615;
Ive been toying in my head with an idea like this myself, how has it been working for you? On the way down though wouldnt you want the weights to start higher and decrease as you work down to full range? Having the weights get heavier as the range of motion increases just kinda sounds like the opposite of what you’d want to me. My thinking is that the full range weight would feel lighter if you’d have done say 600 on 3 bd and 570 on 2bd beforehand. Then you could increase the weights on the board presses on the way back up.You lift a ton more than me but just a thought!
[/quote]
It works alright. I mean- it is just one type of workout I have used- but it has the key elements of good shirt training: handling heavy weights, overloading triceps, touching weightot your chest. My thinking on it is that working down the boards gets you closer to touching- I need about 450 to touch 2bds in my shirt need and about 500 to touch my chest. As you work back up the boards, it feel easier control and drive the weight because you have already taken a heavy weight all the way down.
I have also done heavy boards first, then dropped the weight down and did a full range. For example:
3 bd- 4553, 4953, 5453, 5851; then full range: 4951, 5151. However, I cant’ say that the full range presses feel easy to me after the board work. Yeah- 495 is alot light than 585- but it has to go about 5.25 inches lower.
I think they’re both good approaches to workouts- just different.
low-board
incline
full press/3 sec pause
full press
up-coming 16 week cycle :
low-board / 3’s
incline /5’s
paused /3’s
full press /2’s
each movement planned at 3 weeks , followed by a deload
subject to change as needed , of course
Don’t mean to sound like an idiot but ME is used alot on this forum i was just wondering if someone could tell me what it means?