So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Well, when I was doing this on Monday, my shoulder blades were almost coming off the bench. I was losing all my tightness. Does that mean the weight is too light or my form is bad?
[quote]dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Well, when I was doing this on Monday, my shoulder blades were almost coming off the bench. I was losing all my tightness. Does that mean the weight is too light or my form is bad?[/quote]
I’ve read that is common on DE Bench. Just try to stay as tight as possible. I’ve also read at EFS that most ppl have trouble staying tight beyond a few reps.
Using bands helps to keep my shoulders from coming off the bench since the top of the move has the most resistance. Then again, maybe I’m cheating myself this way.
Shrugs
[quote]dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
[/quote]
Oh as far as cadence goes, I know some guys just do the whole exercise fast.
For me what works is to use the DE as speed and form work. So I come down slow and focus on all the details - the groove, solid base, squeeze the blades, spread the bar…etc. Then I try to explode up for the dynamic part.
[quote]4est wrote:
dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Well, when I was doing this on Monday, my shoulder blades were almost coming off the bench. I was losing all my tightness. Does that mean the weight is too light or my form is bad?
I’ve read that is common on DE Bench. Just try to stay as tight as possible. I’ve also read at EFS that most ppl have trouble staying tight beyond a few reps.
Using bands helps to keep my shoulders from coming off the bench since the top of the move has the most resistance. Then again, maybe I’m cheating myself this way.
Shrugs[/quote]
Cool, thanks 4est.
[quote]4est wrote:
dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Oh as far as cadence goes, I know some guys just do the whole exercise fast.
For me what works is to use the DE as speed [b]and[b] form work. So I come down slow and focus on all the details - the groove, solid base, squeeze the blades, spread the bar…etc. Then I try to explode up for the dynamic part.
[/quote]
IMO, this is the best way to do it. you should strive to lift yourself off the bench. but really keep tight on the way down and then explode. Reset after every rep. you can also do them in the smith and actually let the bar go and catch it. I know, the smith is really only good for something to lean against after a hard set, but for a variation, give it a try.
another good one, is ballistic pushups-go down to about 90%'s and then explode up trying to lift your body off the floor. add weight(chains) when it get easy.
meat
[quote]dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Well, when I was doing this on Monday, my shoulder blades were almost coming off the bench. I was losing all my tightness. Does that mean the weight is too light or my form is bad?[/quote]
Are you using bands or chains on the bar? If not then it sounds like the weight is too light. If so, it sounds like the band tension isn’t high enough as lockout is approached. Before I got my bands, I used 65-75% of Max for speed bench. Not too heavy to ruin explosiveness, but not so light that I could fling the bar. Others here with more experience prob have better advice, but the above worked until I got the Jumpstretch bands.
[quote]maraudermeat wrote:
4est wrote:
dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Oh as far as cadence goes, I know some guys just do the whole exercise fast.
For me what works is to use the DE as speed [b]and[b] form work. So I come down slow and focus on all the details - the groove, solid base, squeeze the blades, spread the bar…etc. Then I try to explode up for the dynamic part.
IMO, this is the best way to do it. you should strive to lift yourself off the bench. but really keep tight on the way down and then explode. Reset after every rep. you can also do them in the smith and actually let the bar go and catch it. I know, the smith is really only good for something to lean against after a hard set, but for a variation, give it a try.
another good one, is ballistic pushups-go down to about 90%'s and then explode up trying to lift your body off the floor. add weight(chains) when it get easy.
meat
[/quote]
not that im all that experienced, but i agree with this. i feel that im getting much more out of it if i dont try and “speed” the bar down, but control it at roughly the same speed i would if i had a heavy load on the bar. i feel like this is better to train your body to do what you want it to do. i also find that on the way down i am better able to concentrate on the fact that once it gets down, im going to explode it back up.
i dont know about the rest of you guys, but if im working @ or ^ 90%, im not really trying to bring it down with great speed. the way down is somewhat mental for me, im thinking things like “holy fuck this is heavy, faster i push it up, faster its done!”
p.s. i LOVE this thread, it seems as though it is somehow inpenetrable to the BS that sometimes flies around T-Nation.
[quote]skidmark wrote:
dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Well, when I was doing this on Monday, my shoulder blades were almost coming off the bench. I was losing all my tightness. Does that mean the weight is too light or my form is bad?
Are you using bands or chains on the bar? If not then it sounds like the weight is too light. If so, it sounds like the band tension isn’t high enough as lockout is approached. Before I got my bands, I used 65-75% of Max for speed bench. Not too heavy to ruin explosiveness, but not so light that I could fling the bar. Others here with more experience prob have better advice, but the above worked until I got the Jumpstretch bands.[/quote]
personally, if I were to use 75% of max for speed work, in addition to my ME day each week, id give my wrists/elbows maybe 2 weeks before they started to bother me.
and to reference back something that i mentioned in my last post, i feel that controling the bar on the way down reduces elbow/wrist inflammation FOR ME
[quote]skidmark wrote:
dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Well, when I was doing this on Monday, my shoulder blades were almost coming off the bench. I was losing all my tightness. Does that mean the weight is too light or my form is bad?
Are you using bands or chains on the bar? If not then it sounds like the weight is too light. If so, it sounds like the band tension isn’t high enough as lockout is approached. Before I got my bands, I used 65-75% of Max for speed bench. Not too heavy to ruin explosiveness, but not so light that I could fling the bar. Others here with more experience prob have better advice, but the above worked until I got the Jumpstretch bands.[/quote]
Nope, no bands or chains. Just 60% of my 1RM. But I haven’t tested my 1RM in a long time so it might have gone up slightly since then. But I doubt it! haha
should i be working up to a heavy double after my DE movement (DE box squats/DE bench) each week, or just a couple times each month? because ive read both.
[quote]maraudermeat wrote:
4est wrote:
dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Oh as far as cadence goes, I know some guys just do the whole exercise fast.
For me what works is to use the DE as speed [b]and[b] form work. So I come down slow and focus on all the details - the groove, solid base, squeeze the blades, spread the bar…etc. Then I try to explode up for the dynamic part.
IMO, this is the best way to do it. you should strive to lift yourself off the bench. but really keep tight on the way down and then explode. Reset after every rep. you can also do them in the smith and actually let the bar go and catch it. I know, the smith is really only good for something to lean against after a hard set, but for a variation, give it a try.
another good one, is ballistic pushups-go down to about 90%'s and then explode up trying to lift your body off the floor. add weight(chains) when it get easy.
meat
[/quote]
Excellent. I’ll keep doing it the way that I’m doing it then. Slow and controlled on the way down and explode up.
I’ll have to work on resetting my form after each rep though.
Thanks for all the quick advice fellas!
[quote]dez6485 wrote:
p.s. i LOVE this thread, it seems as though it is somehow inpenetrable to the BS that sometimes flies around T-Nation.[/quote]
It is!! We wouldn’t stand for it. We all respect each other’s opinions and learn from each other. Many parts of this site could learn from this thread. It’s not suprising that we are all setting PR’s and progressing at a steady rate.
meat
[quote]dez6485 wrote:
p.s. i LOVE this thread, it seems as though it is somehow inpenetrable to the BS that sometimes flies around T-Nation.[/quote]
Thats because its scary here.
[quote]dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Well, when I was doing this on Monday, my shoulder blades were almost coming off the bench. I was losing all my tightness. Does that mean the weight is too light or my form is bad?[/quote]
Theres a recent post over on elite, asp.elitefts.com/qa/default.asp?qid=53099&tid=
about how important it is for beginners (which you, me, and probably a few others on this thread still are) to focus on technique.
I’ve kindof intuitively felt like perfecting my technique will do a lot more for me than improving my speed, at my current level. So although I try to keep speed in mind on dynamic day, A lot of the time I find myself going slow and focusing as much as possible on technique.
I figure if I explode ~30 reps each week with even slightly poor form, I’m gonna learn poor form.
So I place technique before speed on my priorities.
[quote]maraudermeat wrote:
dez6485 wrote:
p.s. i LOVE this thread, it seems as though it is somehow inpenetrable to the BS that sometimes flies around T-Nation.
It is!! We wouldn’t stand for it. We all respect each other’s opinions and learn from each other. Many parts of this site could learn from this thread. It’s not suprising that we are all setting PR’s and progressing at a steady rate.
meat
[/quote]
It’s the same with the Brotherhood of Iron thread. You fellas should check it out.
I think this thread and the BOI thread are two of the best on T-Nation.
[quote]evansmi wrote:
dre wrote:
So, on DE Bench day, I am suppose to lower the bar for 2 seconds and then explode up as fast as I can.
Well, when I was doing this on Monday, my shoulder blades were almost coming off the bench. I was losing all my tightness. Does that mean the weight is too light or my form is bad?
Theres a recent post over on elite, asp.elitefts.com/qa/default.asp?qid=53099&tid=
about how important it is for beginners (which you, me, and probably a few others on this thread still are) to focus on technique.
I’ve kindof intuitively felt like perfecting my technique will do a lot more for me than improving my speed, at my current level. So although I try to keep speed in mind on dynamic day, A lot of the time I find myself going slow and focusing as much as possible on technique.
I figure if I explode ~30 reps each week with even slightly poor form, I’m gonna learn poor form.
So I place technique before speed on my priorities.[/quote]
You make a very good point about learning the proper form. I’m a big stickler about proper form that’s why I’m asking questions! I want to make sure I do everything correctly.
It’s hard when you don’t have anyone experienced to train with.
[quote]dre wrote:
It’s hard when you don’t have anyone experienced to train with.[/quote]
Amen, The elitefts exercise index dvd is nice, but I’m sure its nothing compared to one on one help.
[quote]maraudermeat wrote:
IMO, this is the best way to do it. you should strive to lift yourself off the bench. but really keep tight on the way down and then explode. Reset after every rep. you can also do them in the smith and actually let the bar go and catch it. I know, the smith is really only good for something to lean against after a hard set, but for a variation, give it a try.
another good one, is ballistic pushups-go down to about 90%'s and then explode up trying to lift your body off the floor. add weight(chains) when it get easy.
meat
[/quote]
YES!! LOL I agree and another thing Dont push your shoulders forward big mistake some ppl do when not just doing speed work but benching keep them LOCKED back tight upper back this will aid in the not coming off bench. Try and stay TIGHT just like you would a maximal effort but FUCKIN explode
The smith suggestion is good some like it some dont I personally didnt but the ballistic P-Ups are great control the negative and EXPLODE!!
Phill
[quote]dez6485 wrote:
should i be working up to a heavy double after my DE movement (DE box squats/DE bench) each week, or just a couple times each month? because ive read both.[/quote]
I only work up to a couple of heavy doubles or triples after DE once per cycle, so once every 4-5 weeks. But I do hit two or three good sets that day.
I’ve also found that I can’t go too much above 60% of my unpaused max for speed work, which is about 225. A few times I’ve gone to 235 with good speed, but whenever I go higher, my speed slows. Unless you have someone else that knows what they are talking about watching your speed, it can be deceptive. It’s very easy to think your speed is fine, when in fact it is slowing down.
05/10/07 - Deadlift (ME) - OFF
I had planned on working up to my opening weight today, but decided the body could use a rest. First, I figured I’m not going to get any stronger between now and the meet, and second, if I’m worried about my hitting my opener, then I’m doomed from the start. I’ve never come close to missing it, so I’m taking the day off to recover.
I’m heading out of town for a long weekend of R&R. No TV, no computers, nothing to do but eat, drink, relax and have a good time. I’ll be back Monday night, and back in the gym on Tuesday. I’m sure somehow the thread will manage to go on without me 
but if not we can resume on Tuesday.