5 board press weights?

[aka-tapout]

to id rather be deadlifting
yes we always go heavy . we do warm ups then a 8-10 rep set jay does this at 405,a 5-6 rep set jay does this at 455,then a 2-3 rep set jay does this at 500. sometimes we do another set there. lately we then do drop sets. a 10 rep set for jay done at 405 then a 20 rep set for jay done at 315 at end. this we switch around and if we are shirting we end with big weight no rep sets at end. jay latley trying to pr each set(more reps then last time) for a change.

 

[powerlifterjay]

Tap out is correct. H ejust missed one set last week monday went like this

135x20 3 sets
225x10
315x10
405x6
500x2 Now all these sets were really warm ups. I could have done a few more reps on all of them. My goal is endurance right now so after the 500 for a quick double. And i mean quick, it went like this

455x6
405x10
315x20 Done with bench. Then it was elbow outs ext on flat bench
75x10
105x10
120x10
pushdowns 3 sets of 10 to 20

then we did side raises
3sets oof 10 with 30's to 50's on last

Then face pulls on row machine for reardelts. 3 sets of 6 to 10.

That was monday. I never substitiut flat bench. I change reps and weights but never this exercise. Beside that it works for all of us, we all enjoy flat benching very much as well.

Thurs will be about the same except we start with boards instead of flat bench, and we change the tri assistance exercise. Very simple and productive. Boards like i said we change the bands and were they are placed so that hits our bodies in a differnt way each week. Reps are no more then 3 then up to a single , actually several singles till we get up to the 5 board and miss. We start with the 3 board and do triples. When triple willnot go we move to the 4 board reps now are all singles and when we will knwo we will miss one more rep, we now go to 5 board and go to a max.

We take pretty big jumps so i might do 1 to 2 sets with the 4 brd and 2sets with the 5brd. Were not on boards all night! Its 45's on each end till it gets pretty heavy then the change goes on.

 

[I'D RATHER BE DEADLIFTING]

Wow!! That is amazing! Also shows you not only have 1rm strength, but can rep out with huge weights on the bar too!!

So if those are 2 of your days, what do the other days look like? Lower body and lats??

 

[powerlifterjay]

Yes thats right IRBD. And i am proud of the fact i can bench both ways. And i knwo you dont wanna hear this but you wanna bench big you need to bench. Period. My goal without a shirt is a 600lb bench raw. That to me would be just as rewarding as a 700plus with my shirt. But if i had to pick one it would be the 700 with shirt!

As far as my rest of my workout you got my email right? Thats what we do short ans sweet. It actually aint all that short but it is intense has they get.

Monday bench , tri's, shoulders
tues low back assistance, lats, bi's, and forarms
wed off
thurs Tris (boards) assistance , maybe light shoulder raises.
Fri Squat day. Low back assistnace as well. Reverse hyper
or something.

Thats it bro. My email had description.

 

[I'D RATHER BE DEADLIFTING]

Yup, got the email. Very helpful, thanks.

 

[I'D RATHER BE DEADLIFTING]

Jay- I know I emailed you like 90 times about this program already, but I left something out. This goes for any of you guys actually. I'm just curious if you vary grips on the board presses? When I tried 3 boards I used a medium grip, 4 boards I used my close grip. Should I always go close? Vary?

Thanks

 

[powerlifterjay]

Everybody is differnt on this. I would stay not narrow but in from your compt grip on the 3 board, and maybe wider on the 4 board, then i would max totally out with your compt grip on last set with 4board and your 5 board. If you wanna vary grips each week that would be fine too. Just remember where they are so when you bench the following week you can beat a pR that you set. And if you fail , and feel upset make sure its not because you were narrower. You follow me?

 

[I'D RATHER BE DEADLIFTING]

Sounds good. Gracias