bench thoughts

[DOM]

When I benched 295, I did 225 for 7 reps. So that's 7 reps at 76% max -- I don't know much about fast twitch vs. slow twitch but I think I remember you're supposed to be able to do 10 reps with 75% or something like that.

Maybe this is the problem -- but I hope not. Hehe. Either way, you can't change it, so who gives a fuck?

I thought number of reps at a certain percentage depended on how advanced a lifter you are and motor unit recruitment. Like a 500 bencher can do 80% or 400 for a set of 5, but a 200 bencher can do 80% or 160 for a set of 8.

Benchmonster -- I like the dynamite idea. I'll use that.

 

[bigokie]

Well, a couple things that noone has touched on here that I thought I'd tell you.

First, if it's taking you that long to do a rep, you must be lowering the bar SLOW!! This kills explosion. It also makes it extremely difficult to make it thru the rep without having to rebreathe. This can kill your tightness and make you fail. Try to practice bringing the bar down faster.

If you are getting stuck at that point, work on speed, HARD. I would also suggest dropping the bands for a while, or possibly a long while. Do you have chains? If not, just go with straight weight and try to get faster. This can help you blow the bar off your chest and get it up to where you can lock it out.

About floor press, you don't have to cut it out. Just don't do it as much. Find something that is much lower than your bench and use it. By the way, floor press for me and most others I talk with works upper part of bench and lockout, that's why we use it. Cause a shirt will get the bar off your chest then you gotta lock it out.

Good luck

 

[Deciever1]

I have seen people who could double and triple 90 percent of their max. I could never even get close to that.

jsut recentl i tripled 185 for 3 sets and my max is abit over 205.. and i did 195 x 3.... i guess i have alot of slow twitch.

 

[DOM]

bigokie

thanks for the input as always

On your advice I'm going to go to straight weight on speeddays for a while (no chains) until my sticking point moves up. I think I'll still warm up with the bands, and then drop them for the speed sets -- just because they get me in the mindset of accelerating throughout the lift. I really like the bands so I'm going to try using doubled minis on all ME barbell movements in order to keep them somewhre in the routine.

Eccentric speed is a good point -- I'll really focus on dropping the bar faster.

Thanks for all the pointers everybody... pretty pumped up for my testmax in the gym next Thursday with all this advice. I'll let you know how it goes.

 

[musc2002pa]

Your main problem is still not staying tight. Before you can assume you have more 'slow twitch' fibers, etc.....you need to be benching correctly.

Straight weight on speed day isnt a bad idea. You should find your speed to increase greatly when you start staying tight throughout the bench movement. You will be much stronger from the bottom.

Becareful lowering the bar too fast....ESPECIALLY if you are already having problems staying tight. If you start worrying about dropping the bar too fast, you will fall right back into your old habits. The moral of the story is don't change too many things at once. WOrk on staying tight first, then slowing start trying to increase the eccentric speed.

/chad
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