Cycling bands and chains on speed bench

[I'D RATHER BE DEADLIFTING]

Today was my first of 9 speed bench workouts before my push/pull meet on December 7th. My goal there is to hit at least the weight I hit while testing out my Fury (285), but this time with a good pause and better lockout.

So, using my goal max of 285-295, what should my speed workouts look like? I have my ME and my assistance all figured out. This is what my speed work looked like today:


90 lbs+minis doubled- 7 sets of 3
100 lbs+minis doubled- 1 set of 3
two heavier singles


Now, that leaves 8 speed workouts. My speed was good today on all the sets. The last speed workout will actually be 9 days before my meet. I will most likely hit something in the shirt on the ME day that week(6 days before the meet).

Whaddya think? Include thoughts on %'s and bands, chains, raw weight, etc.

 

[Deciever1]

thats VERY LITTLE RAW weight.

when i used doubled minis.. i used 85lbs and then 95lbs and was at around 2.3-2.5 seconds... i dunno if you'd really get much benefit from doing around 30%..

i think you should aim higher. Aim for 300.. you've done 285, and your stronger now... dont short change yourself by not aiming for your best.

 

[DOM]

Whether you use chains or bands is really a question up to you and how your body is reacting. You probably know all the advantages to training with the bands already, so ideally you would train with bands all the time, but they're rough on your tendons and you can't do them every week -- just listen to your body and know when to take time off from them.

I like the 90lbs + doubled minis idea
I don't use chains but based on reading articles online, you would be using about 145 lbs + one set chains.

If you were asking for a circa-max phase leading up to your meet, my advice would be to just do your normal training and try not to think too hard about it. Keep it simple, you know, and just do it, and it tends to work out.

 

[GRIMMER]

I would use between 45 and 55% of 290 or so. Basically i would say use 135 for your speed sets and maybe throwing 145 for a set or two to test the speed. I only bench around 375 and i still only use 155 for my speed days with the minis. Alternating them with bands is definitly a good idea , it will save your joints. or go two weeks bands two weeks chains.

 

[CytoMel]

I have been doing really well with the bands on almost every DE day for awhile. I go like 5 weeks straight with the bands and then take a week off the bands.

I am now seeing how the % of bar weight needs to be lower the stronger you get. I can do 415 raw and I use around 185 and doubled minis most of the time. You dont need much bar weight. I have been doing well with 10 or 11 DE sets too.

I follow up all band DE stuff with band board presses alternate the board height each week.

 

[musc2002pa]

If your speed is good, dont worry too much about the weight. I wouldn't do bands on speed bench for 9 weeks straight though (if you were planning on doing that).

Its also not really necessary to do a heavy single after every speed session....thats what your ME days are for.

Even at 30% or so, you will benefit. But if you bar speed is rediculously fast, then you need to increase the weight. Based off my best of bench of 440, I do 155 w/dbl minis, 165 w/1chain, and 185 straight weight. Lots of guys in the 500-600 are using 185-205 and 160-175 w/dbl minis. Remember the %s are just a starting point.

If you have chains, it would be a good idea to cycle them in with the bands. If not, alternate in some speed sessions with straight weight.

Good luck!

/chad
carolinapower.net