Yes, for DE day. The author Mike Robertson calls it speed benching. I think the article is pretty accurate. I hit a sticking point normally around halfway up.
Last night I got the weight to around where a 3 or 4 board would be and the bar stopped, I managed to get it up but locking it out was a bitch. He recommends more speed-strength oriented work, working on the top end, and alot of tricep work.
He believes longer armed benchers are more explosive out of the bottom, then stall when they lose the rebound energy.
[quote]Phill wrote:
Dre Cappa wrote:
Question for you experienced guys. In the Overcoming Lousy leverages article, the author recommends long limbed benchers use 40-60% of their max when using bands. If I add the bands and say they have a tension of 100lbs, and I normally use 135 for my straight weight speed bench, would I count the band tension towards the total load I will be lifting?
For DE day?? id say yes but you wouldnt subtract an even 100 get it somewhere between as the bottom will be a lot less. main thing make sure it stays FAST!! Better to stop a lil short thn to far and booger up ME day.
Yes, for DE day. The author Mike Robertson calls it speed benching. I think the article is pretty accurate. I hit a sticking point normally around halfway up.
Last night I got the weight to around where a 3 or 4 board would be and the bar stopped, I managed to get it up but locking it out was a bitch. He recommends more speed-strength oriented work, working on the top end, and alot of tricep work.
He believes longer armed benchers are more explosive out of the bottom, then stall when they lose the rebound energy.
[/quote]
Yes I have the pleasure of knowing Miek a great guy and accomplished PLer as well. He knows his stuff. I woudl say yes this will help and to judge the loud more on the speed with the added tension keep it fast.
You might also ask him I think he has a locker room here he also has a site and news letter of his own
I definitely will. The only reason I’m not going to do it this time is becuase I’ve never even seen a meet in person. I like to be totally prepared to do anything. Once I get my feet wet, I’ll jump in head first.
[quote]Phill wrote:
maraudermeat wrote:
ME squat/dead
The guy that trains with me is doing the same meet that I’m doing but he will be doing the full meet. Tonight we tested his raw dead so I decided to put my Inzer briefs on and see what I could pull with them. It was a good pull…
Thanks, Phill. Maybe I will try to drop Mike a line. I am ordering some minis from Elite. I will adjust the load accordingly. I have heard you and others say its the bar speed that is important on DE day. Wendler said the percentages are just rough numbers to go by. I’ll let you know how I’m doing, but for now Im gonna stick with an RE upper until I can get the bands.
[quote]Phill wrote:
Dre Cappa wrote:
Phill,
Yes, for DE day. The author Mike Robertson calls it speed benching. I think the article is pretty accurate. I hit a sticking point normally around halfway up.
Last night I got the weight to around where a 3 or 4 board would be and the bar stopped, I managed to get it up but locking it out was a bitch. He recommends more speed-strength oriented work, working on the top end, and alot of tricep work.
He believes longer armed benchers are more explosive out of the bottom, then stall when they lose the rebound energy.
Yes I have the pleasure of knowing Miek a great guy and accomplished PLer as well. He knows his stuff. I woudl say yes this will help and to judge the loud more on the speed with the added tension keep it fast.
You might also ask him I think he has a locker room here he also has a site and news letter of his own
A)“ME” Bench
Bar x 8
95 x 5
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
285 x 1
B)Flat DB Bench=105 x 8 x 3 (PR)
C)Chinups=BW x 6 x 4
D)Dips=BW x 15 x 3
E)Shoulder Raise Complex (F,S,R)=15 x 10, 8, 8 x 3
F)Freemotion Chest Fly=100 x 10 x 2
MUSIC=Bury Your Dead
NOTES: Felt like hitting a heavy single to see where my bench is at. Definitely getting stronger–I was able to unrack and confidently hit a single by myself at 95%.
A)ME Flat DB Bench
20 x 8
40 x 5
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5 x 2 (PR, yeah baby!)
B)Hammer Strength Iso-Row=320 x 6 x 4
C1)Single Arm Rope Tricep Extension=25 x 12 x 3
C2)Hammer DB Curl=45 x 12 x 3
C3)Freemotion Chest Fly =90 x 12, 10, 10
D1)Blast-Strap Fallouts=BW x 8 x 3
HOTES: Great day for pressing! I knew 3 reps per set wasn’t a sufficient challenge anymore, so I decided to go for 4 reps per set. Well, when I got five on the first set w/o too much of a problem, I went ahead and did another five. Good times! I’ll do these again in three more weeks, hopefully gtetting either three sets of five or just going for an all-out RM for one set.
Had a great time at the seminar this weekend. Buddy Morris wasn’t able to attend, but we did hear Val Nasedkin and Michael Hope talk. Lots of notes to go over.
A)“ME” Bench
Bar x 8
95 x 5
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
285 x 1
B)Flat DB Bench=105 x 8 x 3 (PR)
C)Chinups=BW x 6 x 4
D)Dips=BW x 15 x 3
E)Shoulder Raise Complex (F,S,R)=15 x 10, 8, 8 x 3
F)Freemotion Chest Fly=100 x 10 x 2
MUSIC=Bury Your Dead
NOTES: Felt like hitting a heavy single to see where my bench is at. Definitely getting stronger–I was able to unrack and confidently hit a single by myself at 95%.[/quote]
I don’t unrack anything over 135 by myself. You have to protect the shoulders at all times. They will determine the duration of your lifting career (and the knees).
[quote]maraudermeat wrote:
it’s the same as making sure that I alternate hands when I jerk off so that I keep both forearms symmetrical.
how’s the arm?
meat
[/quote]
Damn and I thought I was the only one.
arm funny looking and weak as shit but no pain anywhere shoulder, forearm elbow all gone. static strength seems good Ill know more after I w/o today and see the doc tomorrow.
I don’t unrack anything over 135 by myself. You have to protect the shoulders at all times. They will determine the duration of your lifting career (and the knees).
Great work man. I like to throw the military press in every once in a while but I am afraid to do it as an ME exercise. Years of baseball and softball haven’t been kind to my shoulders. I’m dumb though so I might try them soon. Do you hold the lockout on the pin presses?
[quote]ExNole wrote:
ME Bench
Warmup
Standing Military
barx10
95x8
135x3
165x1
185x1 PR
My best was 175 from way before my shoulder injury in the summer. 185 was pretty smooth and I easily have another 10lbs.
Medium Pin Press
185x4
275x4
335x1
385x1 PR
395x1 PR
395 was a bit of grind. These are just low enough that the pecs are involved.
Seated Row
105x10
195x10
225x6
195x10
Pullup
8,4
I think I’m going to start a deload for the rest of the week.[/quote]
Nice work, ExNole. I’m curious, how long do you usually wait before deloading? I’m assuming you usually go based on feel, but how long does that take for you on average?
-Matt
[quote]ExNole wrote:
maraudermeat wrote:
good job on the PR!! solid workout. your set and rep choices are direct and to the point.
meat
Thanks man, I try to keep things as simple as possible. A few hard exercises, some back stuff and call it a day.
Standing Military
barx10
95x8
135x3
165x1
185x1 PR
My best was 175 from way before my shoulder injury in the summer. 185 was pretty smooth and I easily have another 10lbs.
Medium Pin Press
185x4
275x4
335x1
385x1 PR
395x1 PR
395 was a bit of grind. These are just low enough that the pecs are involved.
Seated Row
105x10
195x10
225x6
195x10
Pullup
8,4
I think I’m going to start a deload for the rest of the week.[/quote]
NICE work bro and Id say youm prob do some good putting those OH presses in more often be it BB or db if your partial pressing near 400 and 185 is your OH PR get that up and your pressing will as well
Meat, I sure hope you plan on doing a full meet with the kind of numbers you have…nice dead
I definitely will. The only reason I’m not going to do it this time is becuase I’ve never even seen a meet in person. I like to be totally prepared to do anything. Once I get my feet wet, I’ll jump in head first.
[quote]Dre Cappa wrote:
Great work man. I like to throw the military press in every once in a while but I am afraid to do it as an ME exercise. Years of baseball and softball haven’t been kind to my shoulders. I’m dumb though so I might try them soon. Do you hold the lockout on the pin presses?
[/quote]
Dre Cappa,
there are safer ways of doing the OH press if you have shoulder issues. I do my presses with a medium grip and really pull the elbows in and always press to the front. It will definitely help improve your bench and will help improve your bench form as well.
I personally dont count the bands or chains towards the percentage. The more experienced you are of a presser, the lower percentage you need, regardless of absolute strength. For example, My raw max for bench mustbe somewhere around 425 430ish, I can do 3 with 405 fairly easy but obviously I dont really have a reason to max out raw.
I very rarely go heavier in bar weight on speed days then 225 and thats very rare. I usually do the same cycle over and over…185, 205, 225. I will use bands and chains though, like currently I am in a cycle of 185 week1, 205 week2, 225 week 3, all for 6x3 with 40lbs chain per side.
I am rambling…point being, my advice would be to:
use the percentages for bar weight
No need to go heavier than 60% for speed sets
When you get into heavier band and chain cycles, I would suggest going as low as 30% and as high as 50%.
PM me your current workout template that you are in right now and I will tkae a closer look at it for ya…
Also…you arent a girl, you are a boy. With smart training and hard consistent work, I am sure you can get to where you want…a single tear just ran down my cheek
Seriously though, I love to help people if they ask for help. I like to help people that dont ask too, but thats difficult on a forum, so email me if and when anyone else wants to talk shop, I’m a strength coach so I dont have a life sans strength training. Then I would just be a conditioning coach, and thats for skinny people
