Please Scroll Down to See Forums Below powerlifterjay
New member
Dam screwball you defintly no your shit bro! Here is some Karma for you!
Lockout Power!!!
- Thread starter vtec96
- Start date
Screwball
New member
Jay, thanks man. I appreciate the Karma and it means a lot coming from an experienced lifter who knows his shit as well. I learned most of what I know by being a member of this board. I can't tell you what a valuable tool it has become for me.
vtec96, there's nothing wrong with using an empty bar and bands. However, weight added to the bar when using bands tends to stabilize everything. It is a tremendous workout for the stabilizer muscles to control the band tension. A good way to work with the use of bands and chains is to cycle their use. An example would be 1-2 weeks with bands, 1-2 weeks with chains and then 1-2 weeks with straight weight. Thus, you have a 3-6 week mini-cycle. Bands are the hardest on the body followed by chains.
An interesting thing I read about recently was, when attempting a maximal lift you can throw bands (only mini's or light bands) on the bar while warming up and working up in weight. When you get close to your maximum attempts you pull the bands off and use only the straight weight. Apparently, the use of bands primes the body to push the heavy weight quickly and once you remove the bands the straight weight just flys up. I haven't actually given it a try yet but I really think it's a good way to break PR's especially if you've plateaued at a weight for a while.
vtec96, there's nothing wrong with using an empty bar and bands. However, weight added to the bar when using bands tends to stabilize everything. It is a tremendous workout for the stabilizer muscles to control the band tension. A good way to work with the use of bands and chains is to cycle their use. An example would be 1-2 weeks with bands, 1-2 weeks with chains and then 1-2 weeks with straight weight. Thus, you have a 3-6 week mini-cycle. Bands are the hardest on the body followed by chains.
An interesting thing I read about recently was, when attempting a maximal lift you can throw bands (only mini's or light bands) on the bar while warming up and working up in weight. When you get close to your maximum attempts you pull the bands off and use only the straight weight. Apparently, the use of bands primes the body to push the heavy weight quickly and once you remove the bands the straight weight just flys up. I haven't actually given it a try yet but I really think it's a good way to break PR's especially if you've plateaued at a weight for a while.
screwball/pljay:
do you guys normally do board presses on ME day after the main exercise whether it be floor press, 2-3 boardpress, incline or whatever? if so, what do you do after your bench on dynamic days?
should it go
ME DAY:
main lift
boardpress
extensions
lats/shoulders
DE DAY:
speed bench
extensions
lats/shoulders
or how do you recommend?
do you guys normally do board presses on ME day after the main exercise whether it be floor press, 2-3 boardpress, incline or whatever? if so, what do you do after your bench on dynamic days?
should it go
ME DAY:
main lift
boardpress
extensions
lats/shoulders
DE DAY:
speed bench
extensions
lats/shoulders
or how do you recommend?
Screwball
New member
Okay, this is what I like to do. First, I have backed off of the speed benching. It tends to aggrevate my tendonitis. I hit an ME upper body day every four days with every 4th or 5th workout as a DE day.
Typical ME day:
ME Exercise: 2-4 Board Presses
Reverse Band Presses
Incline Presses/Decline Presses
Floor Presses
Flat Dumbbell (for reps)
Tricep Exercise: 5-6 Board Presses
Dumbbell Extensions
Barbell Extesions
JM Presses
Tate Presses
Shoulder Exercises: Seated Dumbbell Cleans
Rotator Work w/ Bands
Dumbbell Laterals
Reverse Pec Deck
Back Exercises: Barbell Rows
Dumbbell Rows
Machine Rows
Pulldowns(many variations)
Face-Pulls
Shrugs
Additional Exercises: Tricep Pushdowns
Dumbbell Curls
Barbell Curls
Hammer Curls
Reverse Curls
Grip Work
These are just a few examples and you can always mix it up with the use of barbells vs. dumbbells, bands, chains, etc... As far as your board specific questions, I believe that 2-4 boards should be used as ME exercises and 5-6 boards should be used as tricep specific exercises. Sometimes, we will start with 2-3 boards for the ME exercise and then add a couple more boards to hit the tricep exercise, all in the same workout. Hope this helps!
Typical ME day:
ME Exercise: 2-4 Board Presses
Reverse Band Presses
Incline Presses/Decline Presses
Floor Presses
Flat Dumbbell (for reps)
Tricep Exercise: 5-6 Board Presses
Dumbbell Extensions
Barbell Extesions
JM Presses
Tate Presses
Shoulder Exercises: Seated Dumbbell Cleans
Rotator Work w/ Bands
Dumbbell Laterals
Reverse Pec Deck
Back Exercises: Barbell Rows
Dumbbell Rows
Machine Rows
Pulldowns(many variations)
Face-Pulls
Shrugs
Additional Exercises: Tricep Pushdowns
Dumbbell Curls
Barbell Curls
Hammer Curls
Reverse Curls
Grip Work
These are just a few examples and you can always mix it up with the use of barbells vs. dumbbells, bands, chains, etc... As far as your board specific questions, I believe that 2-4 boards should be used as ME exercises and 5-6 boards should be used as tricep specific exercises. Sometimes, we will start with 2-3 boards for the ME exercise and then add a couple more boards to hit the tricep exercise, all in the same workout. Hope this helps!
Screwball
New member
I think the general norm is to hit higher reps (6+) for your tricep exercise on your ME day and lower reps (3-6) on your DE day. I think you should go by feel more than anything. If you're feeling strong then hit the heavy weight for lower reps and if you're feeling tired or beat-up then rep a lighter weight. I've watched a few of the Westside videos and when they hit their accessory work they will rep until 1-2 reps short of failure. If they happen to use too light of a weight for an exercise than they go until 1-2 reps short of failure. Sometimes they hit 20+ reps.
Screwball
New member
Exactly what Hannibal said. Pick accessory work that addresses your weaknesses and work in a rep range that is suitable. If you are looking to strengthen a particular muscle group then use heavier weight for fewer reps and if your looking to build some size then do hypertrophy work with a more moderate weight and reps in the 6-20 range.
Wow, this thread has some GREAT INFO!!!!! Thanks everyone....
Got a question though on cycling the ME excercises.....Screwball, Jay, or anyone who knows this:
Im now doing my ME-type workout for bench for 2 weeks per exercise... So now im doing my 2nd week of 2-board presses...Its going good, but was wondering if my next step is in order?
I was planning on doing 4 boards for another 2 weeks, then maybe back down to 2 boards with bands for 2 weeks, then 4-boards with bands for another 2 weeks...all on flat bench...then go to incline/decline for 2 weeks ea, then DB for 20's ....Screwball, you said a good way would be bands/chains/straight weight...would this be all on the same excersice? like the 2-borads flat bench? That would be up to 6-weeks?
Also, my "DE" day is a raw bench for reps (5) then tris and some shoulders sets of 6-8... Maybe 1-2 sets of rows for back.....
Is this good or too much time on boards on flat bench??
Got a question though on cycling the ME excercises.....Screwball, Jay, or anyone who knows this:
Im now doing my ME-type workout for bench for 2 weeks per exercise... So now im doing my 2nd week of 2-board presses...Its going good, but was wondering if my next step is in order?
I was planning on doing 4 boards for another 2 weeks, then maybe back down to 2 boards with bands for 2 weeks, then 4-boards with bands for another 2 weeks...all on flat bench...then go to incline/decline for 2 weeks ea, then DB for 20's ....Screwball, you said a good way would be bands/chains/straight weight...would this be all on the same excersice? like the 2-borads flat bench? That would be up to 6-weeks?
Also, my "DE" day is a raw bench for reps (5) then tris and some shoulders sets of 6-8... Maybe 1-2 sets of rows for back.....
Is this good or too much time on boards on flat bench??
so long as you are getting stronger i think you can keep at certain types of exercises. the only real reason to switch is 1) u get burned out on doing the same thing over and over again 2) you don't progress 3) you actually get weaker. i normally do not do more than 2 weeks on a given exercise. here is what i have been doing for the past 5 weeks:
ME exercise
floorpress week 1/ week 2
3 board press week 3/week 4
illegal wides week 5 - i do these because moving the hands out will stress the pecs a bit more and i have very little pec strength
close grip incline week 5/6
then i'll prolly go back to a board or floor press for 2 weeks
and then take a max
i found that floor presses and board presses make my max go up the most. if i PR on those, i make big PRs when i take a max. i personally would do something a little bit different than the way you are suggesting, but everyone does it differently and maybe that way would work for you. good luck either way.
PS... thanks hannibal and screwball, that is the info i was looking for!!
ME exercise
floorpress week 1/ week 2
3 board press week 3/week 4
illegal wides week 5 - i do these because moving the hands out will stress the pecs a bit more and i have very little pec strength
close grip incline week 5/6
then i'll prolly go back to a board or floor press for 2 weeks
and then take a max
i found that floor presses and board presses make my max go up the most. if i PR on those, i make big PRs when i take a max. i personally would do something a little bit different than the way you are suggesting, but everyone does it differently and maybe that way would work for you. good luck either way.
PS... thanks hannibal and screwball, that is the info i was looking for!!
