[quote]LoveSquatting wrote:
[quote]StormTheBeach wrote:
[quote]LoveSquatting wrote:
Yes, that actually answers my question. Another thing - if I’m not mistaken, ME main lift’s volume should be 30% of the weekly main lift’s volume, right ? Do I start counting after 90% of 1rm or sooner ? If sooner, when ?
Also, for a raw bencher, which muscles are used most in the middle of the lift ? In addition to this, should I still try to keep elbows as tucked as possible in raw benching ? Currently, I flare out elbows at about … maybee 75degrees, cause when I tuck them in, the bar drops on my abs and there’s no fucking way I can push it 
Thanks in advance, best thread on T-Nation so far.[/quote]
You will drive yourself nuts if you keep track of volume that strictly. It is a good idea to be as detailed as possible but don’t over think it to the point it messes with your head and messes with your training.
That being said, start counting it on your first attempt on ME day. This was touched on before but, treat ME workouts like a meet. Give yourself three attempts on whatever your lift is for the day: an easy opener, something close to your personal best, destroy your old record. Only count the volume on those final sets. This will get crazy when doing 5rms so, I would suggest not even paying attention to ME day volume during that part of your training. Keep track of your 3rm and 1rm max effort day volumes.
For benching, it depends where you put your hands on the bar. Most of the time, the reason a bench is missed is a technique issue. So make sure you arent just getting loose as shit on the bench when the weight gets heavy in your hands. If your technique is good, work your triceps more, from every angle you can possibly think of, with the heaviest weight you can hold on to. Having gigantic/strong arms is key for big raw benches.
As far as your elbows, it sounds like you already know what to do. If you tuck so hard the bar is sitting on your thighs, then thats probably not going to help your total. Just work with whatever angle allows you to move the most weight (without it turning into a ‘chest press’). Personally, my equipped and raw bench are about the same technique. Hard tuck on the way down, try to rip the bar apart/slam myself away from the bar, and drive in a straight line back to the start. The difference between shirted and not shirted is where the bar lands on my body (lower in a shirt, higher without a shirt). Anyway, like I said, just do what allows you to move the most weight, be consistant with your form, and increase your total.[/quote]
Thanks, brah. My grip is thumbs 2cm from the smooth part of the olympic bar. Pretty narrow tbh.
Last question - can you recommend a few exercises for the middle part of the lift (benching) ? That’s what keeps me from putting maybe another 10kilos on the bar and I can’t seem to fix it.[/quote]
That all depends on how long your arms are and what your range of motion is. A 2 board works for me, because I have short arms. A 3 board might work better for you if you have longer arms. Floor press is always a great bet and along with dead benches from wherever your sticking point is. Lots of dumbbell work is great for work off the chest, an area where almost everybody, regardless of raw or equipped, can struggle with at some point in their training career.
CS