Shattering your BNECH PRESS barrier!

[WannaBPowerful]

What exactly are you guys doing?

I have a decent amount of experience, but i have no idea what you guys are talkinga bout for bench. Can some explain in depth what it is you guys are doing? Sounds like it puts a tramendous amound on your bench. I would love this. THANX

 

[b fold the truth]

I might do them once in a blue moon after either ME or DE day. I would not do them very often...repeat..."I" would not do them very often.

B True

 

[WannaBPowerful]

Just replying again...

Hoping someone will answer my question above.

 

[mekannik]

Poliquin had an old article regarding quats similar to what you are discussing. Load up with 120% of your max - squat down up to 1/4 of the way down - hold for 8 seconds - rack it. Builds up your confidence and nervous system to handle the heavier weight.


HEAVYWEAR - when doing your static holds: elbows locked or at 95% of extension? time? consecutive reps?

help a brother out - I've been stuck @ 325.... and it's starting to get old....

 

[BodybuildingUniverse]

Yes, the elbows are fully locked. In fact, when you get in the 150% or so range if those elbows break and you dont have a decent spot you may be in trouble.

wannaB: what we are talking about is just HOLDING the weight for a 10-second count. Not pressing it one bit. Over time, you begin to get used to handling these much heavier weights and your normal bench weights dont feel like anything. And we ALL know how a heavy feeling bench can mess with your mind before you go to press it.

As far as implementing it into a westside routine I have no idea. I did it only once per week for 10 weeks in preparation for a powerlifting meet.

b-fold: walking out with 8 is some scary shit, eh? Hard to believe there are guys 165 pounds almost at that mark (766 now I believe - yikes!)

 

[brianmincher]

I have gone over 600 with the static bench hold, and walked out 750 the other day. both felt very very heavy, but they made working weights feel like nothing. I am going to try them this cycle at the end of speed work instead of doing a couple of heavy singles.

WannaBPowerful,

A static bench hold is just taking the bar out of the rack, and holding it at lockout. A walkout is just taking the squat bar out of the rack, and setting up like you are going to squat, but without actually squatting.

B

 

[blaster220]

Good advice... in fact, that's karma worthy advice!

 

[BodybuildingUniverse]

well whaddaya know, got me some karma!