band training

[sausage]

how exactly should i be training with my bands?ive been doing 8 sets of 3 reps i started with 125 my first week the second week i moved up 10 pounds to 135 and my bands are the regular strength ones,im planning on moving up 10 pnds a week for a mounth then stopping for a couple weeks. my stats are 5'10" 195lbs max is 340

 

[DOM]

Use 135 + doubled minis for speed day. Dont increase the weight on speed day, stay at the same weight. The whole idea is speed. Instead of increasing the weight, increase your speed on the same amount of weight. There are 500 lb benchers that use 185+minis or 205+minis. So you see you don't need to use very much weight on this day, just make sure you're throwing that shit up as fast as possible.

 

[sausage]

thanks but my speed has been good with 135 plus the regulars ive been tossing it up for 3 sets under 3 seconds.

 

[DOM]

135+ doubled minis is about 200 at the top of the lift. The bands increase your speed because they actually throw the weight down at you at a faster acceleration than gravity alone. If you were to put 200 straight weight on the bar it wouldn't be so fast.

Don't let the extra speed from the bands fool you. I think you're still better off staying at 135+minis. Ask anyone here: less faster is better than more slower on speed day.

If you go up to 155+minis it won't effect speed to much. But from personal experience and the testimony of others -- your best gains will come when you lower the weight on speed days.

 

[sausage]

ok so how much weight should i add with my regular green bands? i cant afford to buy more bands.

 

[latinus_spicticus]

Jeepers Fucking Creepers!

Either use doubled minis with 135 pounds or don't use any fucking bands on speed day. Mini bands are ten dollars a piece, if you cannot afford to buy 2 mini bands, then give me your address and I will send you mine-- I feel sorry enough for you that I am serious about this.

You aren't supposed to be using anything other than the mini bands for speed day on bench press, unless you have a 700 pound bench press and have the last name of Halbert, Kenelley, or Mendelson et al. Start using the minis w/135, or use straight weight that equates to 50-60% of your 1rm. That means 170-205lbs of straight bar weight. But 135+ doubled minis are just about right for where you are.

We are not going to tell you what you want to hear. If you ask an honest question, the folks here will tell you straight up. If you have a problem with that, then ask this question on www.elitefts.com and I am sure they will be happy to help you.