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Post by alexpowell on Dec 30, 2013 22:30:21 GMT 10
I'm fairly new to this and my bench sucks
But it sounds like you need more reps, at a higher RPE
So concentrated on lots of sets of 3-4 reps with a weight you can't get an extra rep with, but you can still add a bit of weight to the bar and get a good few sets out
I wouldn't use board pressing at all unless you can press LESS in this position (you will most likely press more).
Long pauses on the chest will also help, so will just touching the t-shirt as gentle as you can and reversing the movement.
Basically you want as much volume (TUT) under the sticking point as possible, so lots of slow grindy reps and time in that area
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Post by pritchard on Jan 3, 2014 11:51:52 GMT 10
how many inches off your chest. If its only a few inches off I think I would still want some paused work in there because generating more momentum and force off the chest will get you through that point. Board press has its place but:
1) I don't like the idea of setting a board at a weak point
2) where you stall probably isnt the weak point
bands and chains might offer something more
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Post by pritchard on Jan 6, 2014 12:40:54 GMT 10
Yeah that makes sense. If your sticking point is above the board height- it should work. Sheiko has me doing board presses once per week- off a one board and typically with a load around 90%. If I was adding chains or bands I would add them whenever I had a double bench- and put them in as the second bench. Thats simply because in those cases the first bench is normally where you get the majority of the work done. Interestingly Sheiko recommended no more than 10kg of chain for me.
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Post by BenchPolkov on Jan 6, 2014 12:59:42 GMT 10
Interesting about only the 10kg chain. I'm adding chains to my morning bench sessions so I'll try that out.
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Post by BenchPolkov on Jan 6, 2014 15:04:08 GMT 10
Yeah bands can be fun without a handout. Like aiming a 100kg slingshot at your face.
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Post by pritchard on Jan 7, 2014 8:59:16 GMT 10
Injury prevention? Hasn't Sheiko always stated you don't go crazy with the percentages just add more volume. I have vids of a better angle Ben, I'll send them through eventually. I might work on technique before getting into this. I like the idea of chains more than bands.. especially benching at home .. on my own Not sure what you mean. Who is going crazy with %? |
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Post by pritchard on Jan 8, 2014 10:46:48 GMT 10
I just meant that I read an interview where Sheiko said he preferred more volume as apposed to exceeding prescribed percentages; so a 10kg of chain wouldn't increase overall weight that much No because you incorporate the chain weight into the set weight. So if he programs 180kg you go with 170kg plus 10kg chains. |
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Post by pritchard on Jan 14, 2014 22:28:39 GMT 10
That make sense. Sort of re-orients you to the true intention of the program. I might play around with the chains next cycle. Thanks for your help No problemo |
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