Please Scroll Down to See Forums Below I'm just kinda curious. My speed on dyn. bench is pretty good. I was wondering if I should increase the weight without maxing out. I haven't maxed on bench in about 4 weeks and I won't be maxing for about 4 more weeks. Should I go ahead and add some weight to the bar and make sure my speed doesn't go down or wait until I max again. Thanks
Dynamic bench question
- Thread starter bigokie
- Start date
Screwball
New member
Absolutely...
You'll be able to tell when you start to slow down when moving up in weight. A good way to test your speed within a dynamic workout is to do what we did for speed bench last Sunday. Up the weight five or ten lbs. every set or every other set and maintain your speed. Also, about every 3-4 workouts work up to a heavy single to test your speed. However, you don't want to fail. I would say the absolute maximum would be 90% of your 1-rep max and 75%-85% is best. There's no need to wait until you max. Also, don't work off of specific percentages; it's too iffy. You should be able to tell just by feel how your speed is going. Your speed may start to fall off at 65% and mine may fall off at 50%. It's an individual thing.
- Screwball
You'll be able to tell when you start to slow down when moving up in weight. A good way to test your speed within a dynamic workout is to do what we did for speed bench last Sunday. Up the weight five or ten lbs. every set or every other set and maintain your speed. Also, about every 3-4 workouts work up to a heavy single to test your speed. However, you don't want to fail. I would say the absolute maximum would be 90% of your 1-rep max and 75%-85% is best. There's no need to wait until you max. Also, don't work off of specific percentages; it's too iffy. You should be able to tell just by feel how your speed is going. Your speed may start to fall off at 65% and mine may fall off at 50%. It's an individual thing.
- Screwball
I'm glad you answered since you have seen me do the dyn. press. I felt like I was going fast, but I wasn't real sure until I got to see others train in person. I have the videos but it's hard to tell when you see others pressing on video. I would like to see the video of us pressing, just to kind of compare.
This is off topic, but have any of you guys used the green bands choked down on board press. I used them choked around the 4x4 base of the rack I use and also around a dumbbell. Altogether it looked to be about 16-18 inches around and with my long arms I think they were stretched close to 6 feet. I know they are rated at 75 lbs at 6 feet. But it didn't feel like 150 lbs of extra tension. Does anyone else feel these are rated too high poundage wise? Or is it in my head. THanks
This is off topic, but have any of you guys used the green bands choked down on board press. I used them choked around the 4x4 base of the rack I use and also around a dumbbell. Altogether it looked to be about 16-18 inches around and with my long arms I think they were stretched close to 6 feet. I know they are rated at 75 lbs at 6 feet. But it didn't feel like 150 lbs of extra tension. Does anyone else feel these are rated too high poundage wise? Or is it in my head. THanks
powerlifterjay
New member
Yes i have choked them down with geen bands on board presses. Mine are tied evenly on the floor which is 3 inches below the deck iam lifting on. We tie them then wrap them around again formore tension. It may not be 150 i was thinking more around 75 to 100. Blues we do the same way and they feel more like 150lbs.
brianmincher
New member
I have choked them around a pair of dumbells on each side for board presses, and the way we had it set up, it seemed like around 100 lbs of tension. Definately need to move your working weight up on speed work. Have someone time you from beginning of your first rep to lockout of your third rep. You should be somewhere in the 2.5 to 3 second range. I know you are going much faster than that right now. Keep going up in weight until your speed falls into the range mentioned above.
B.
B.
Similar threads
