Hi CT,
Question on partials. I’m completing a 3 phase program and incorporating partials in phases 2 and 3. Phase 2 maximal partials 2 x 4-8 and phase 3 supra-maximal partials working to a 5RM.
For phase 2 completing maximal partials with 95-105% of my full range lift, I’ve decided to do Top Half Bench Press from Pins. What I have found is right at the mid-way point is my sticking point for the Bench Press, where I would set the pins.
For the maximal partial lifts should I set the pins at half way right at my sticking point or just above it?
Also, is the goal with maximal partials to hit a weak point or to maximise overload with the weight near/greater than my full range max? I’m presuming it’s to use the optimal range where I can utilise the 95-105% weight for reps.
If you want to use the partials to address the weak point, then the proper strategy depends on the position of the sticking point.
If the sticking point is anywhere above the mid-range, use a pin setting slightly lower than your sticking point. Why lower? Because the real weak point is likely a bit before the sticking point.
What is the difference between sticking point and weak point? The sticking point is where you actually get stuck (where you fail). The weak point is where you actually are at your weakest. I is normally just before the sticking point. When you hit the weak point, bar speed slows down. BUT it still moves because it has the momentum working in your favor. The momentum can help you move the bar up a little more and then it’s not enough and the bar stops (sticking point).
What you want is to make the WEAK point stronger, to reduce deceleration when you reach it.
If your sticking point is in the first half of the movement I suggest a pin setting at your sticking point, maybe even a bit above. This is because anything lower than your sticking point will force you to use less weight than you can on the full range lift and you will not be able to overload the weak point. So it’s best to go slightly above it. While the carryover is less, at least you will be able to use an overload.
Working close to your sticking point will reduce the overload BUT will strenghten the specific point you need to get stronger.
Using a stronger position will have less direct transfer but more of an effect on desensitizing the Golgi Tendons Organs, strengthening tendons and giving you a psychological boost.
When I periodize for strength, I normally spend the earlier part of the plan to focus on correcting weaknesses and the last portion on amplifying strength.
As such, in your phase 2 I would work from around your sticking point and in phase 3 I would use a slightly higher position to promote a higher overload.
Thank you for the detail response, have certainly cleared it up perfectly here for me. I will now strengthen my sticking points for phase 2 and move onto overload partials for phase 3.