Speed bench %'s

[I'D RATHER BE DEADLIFTING]

Since so many of you are following Westside, I'd like to know what %'s you are using for your speed bench? Also, are you taking meet maxes or raw maxes to figure those percentages? Also, do you do heavier singles after your 8 triples? Thank you.

 

[brianmincher]

I use about 45 to 50 percent of my raw max on speed day with abut 50 lbs of chain on top of that. I alternate 3 weeks of green bands plus chains, 3 weeks of light bands plus chains, and 3 weeks of just chains.

I think the key to speed day, is not so much what percentage of your max you use, although that is important, but it is important that you use a weight that you can perform 3 reps with one breath in under 3 seconds. I have my spotter time me from the moment the bar starts down to the moment I lock out the third rep and lately it has averaged about 2.65 seconds.

Don't get wrapped up in putting up heavy weights on speed day. I worked up to where I could bench 245 for 8 sets of 3, and I was able to do all the reps, and still had some left in the tank, but my speed was terrible. I have since dropped down to 185 to 205 plus chains and sometimes bands, and the speed is a lot better.

Regarding singles, yes, if I feel good, I will take one or two singles after speed work. I used to go pretty heavy on these every week, doing a lot of reps with a shirt, but that wore me down pretty quick. Now I only do shirt work once a month or so, unless I am breaking in a new shirt. I will usually take one single at around 315 to 325, and then one in the 350+ range just to make sure I am still moving the bar at a good pace. But I only do these when I am feeling pretty good, maybe every other workout or so.

B

 

[I'D RATHER BE DEADLIFTING]

Good info, first day of speed bench this week I'll have my partner time me with some weights.

Are those singles in the shirt near your opener?

Anybody else?

 

[Arioch]

I use 60% with either 20 or 40 pounds of chain, or the bands depending on where I am training. I use the 60% weight because I have a lack of fast twitch fibers in my triceps, and need to work them more when I bench. I train mine essential like a raw lifter as I get so little out of a bench shirt (IOW - regardless of what kind I wear, I still die at lockout).

 

[CytoMel]

I have had a lot of sucess using chains on speed bench day lately, we used to time that 3 second thing but dont anymore I think people are different in respect to leverages and such that it is simple to eyeball someone's speed and determine the correct velocity.

For example you cant really compare someone short like 5'8 with short arms, how can you compare to someone tall 6'2 (me) with long arms?-You cant make the same time regulations because the range is so much different so just watch someones speed. I dont know how scientific we are with the percentgages, I havent seen anyone bust out a calculator and check. Lately I have been using 195 plus big chains and its going well.

If you work up to singles they are done with a close grip with the index finger on the smooth.

 

[brianmincher]

When I do shirt singles, the first one is at my opener, or is an effort to find my opener with that particular shirt. About once per month or every other month, I will take a second attempt in the shirt just to see how much I can do.

As for the shirtless singles, i don't grip with one finger on the smooth, because I have elbow problems and bicep problems when i do that. I grip about 2 inches off of the smooth when doing speed work. then the last two sets I grip very wide.

B.

 

[bigokie]

Speed

I've been dropping my percentages lately and have had good results. I now train around 40% with chains and 37% with bands. I dropped down because I got the new video and that's about the percentages the guys at westside used. Those that benched 600 used 245 and 2 chains.

I agree that it's not important what weight you use as long as you have good speed. I also don't time myself. I probably have around the longest arms of anyone and I can go as fast as just about anyone on speed bench.

I never do heavier singles, sometimes I'll increase the weight and do 1 or 2 heavier triples just to see if speed stays where it should be.

Good luck on your speed day

 

[ZZuluZ]

I'm really new to speed work and I've always been really puzzled by the speed thing. How fast should I go? At 60% of my bench 1RM I go pretty slowly. Should I start as low as 45-50% (no bands/chains)?

Thx,

-Zulu

 

[Adam MacKinnon]

I dropped my %'s about 6 weeks ago and since then my bench has been going up great. Right now im using 38% plus mini's doubled. Takes 2.5 seconds to do the 3 reps

 

[Cubanito17]

I use 55% of my raw max and I max every 6 weeks if I don't have any HS meets in b/w those 6 weeks. After 8 sets of 3 then I do a single of 75% of my max(I'm trying this out, I saw it from Adam Mackinnon). I read on an article the speed has to be under 3.5 seconds I normally average 3.15 when I go closer to the power rings and 2.75 when I get closer.