Speed Bench help (spatts, Liftbig, etc)

[slobberknocker]

I'm adding a day for some shoulder work and light speed bench to work on my bar speed. I have some questions for those of you who do these.

What is a good set/rep scheme for these, and at what % should I train at? Maybe 60 or so?

Do you pause, or touch and go?

If anyone has any videos or pics of these, that would also be quite helpful.

Thanks.

 

[pwr_machine]

Bigguns15 has an "Advanced Training Cycle - I" on her training page that outlines the percentages she used for band presses. Band presses definately helped improve her bench speed.

 

[Liftbig]

i usually do 9 sets of 3, 3 close grip, 3 mid grip and 3 wide grip. if your not using chains or bands 50-60 percent is a good place to start. adjust according to your bar speed and your recovery. i tough and go, but i dont bounce the bar either. i take it down in a very controlled quick pace, flex my tris and push it back up. when i take it down to my chest its kinda like a "hot potato" as soon as it just touches my chest i push it up. i find that if you bring the bar down to fast, and let it hit your chest too hard, and it sinks in too far, you cant stay as tight as you need to be.

 

[slobberknocker]

i usually do 9 sets of 3, 3 close grip, 3 mid grip and 3 wide grip. if your not using chains or bands 50-60 percent is a good place to start. adjust according to your bar speed and your recovery. i tough and go, but i dont bounce the bar either. i take it down in a very controlled quick pace, flex my tris and push it back up. when i take it down to my chest its kinda like a "hot potato" as soon as it just touches my chest i push it up. i find that if you bring the bar down to fast, and let it hit your chest too hard, and it sinks in too far, you cant stay as tight as you need to be.

Thanks. That's just what I was looking for. How much rest are you taking between those sets?

 

[spatts]

I do basically the same thing as liftbig (edit). I use 50-60% without bands and chains or 40% with bands or chains. I do the same grip rotation and set/rep scheme though. I like to do a controlled neg, pause, and fire up tho...just something new I've started doing. The % is based off my 1RM at any given time.

 

[Liftbig]

as far as rest between sets, i dont keep time, but i usually bench in a goup of 3-4 and we go back to back.

 

[IronLion]

time is typically 60-90 seconds, the biggest thing i can say is that at first you'll try to use too much weight, everyone does, just because you can still accelerate the bar doesn't mean that it is necessarily beneficial to keep adding the weight. I bench raw and so I have found 40-50 percent including some chain weight works well. Anything more and my joints start going downhill

 

[slobberknocker]

That sounds good Iron Lion. I'll start off with something rediculously light like 205-225.

Thank you everyone who contributed, I appreciate it.

 

[cheesecake]

That sounds good Iron Lion. I'll start off with something rediculously light like 205-225.

Your rediculously light weight is probably right at what my max would be.

Man, I have a long way to go.
...chad...

 

[JOKER47]

I do 8 sets of 3 reps at 50-60% of my 1RM, and I rest 45 secs between sets.

.02,
Joker