static bench hold

[powerlifterjay]

I do this every other week but i do it in n a suspended band , board press. I do 725lbs which is around 675 at lockout. And 600? on the board. I also load up big weight on shirt day and use my tight denim and go high 600's and bring it down till i got 3" or till it stops, then blast to lockout. And yes when you go back to your max it is LIGHT!

I do believe handling heavy weights will help you in your lifting. Before i do my next 3 lift in a couple of months i am going to do walkouts with 900plus. All so 800plus feels light when unracking.

There was a time when 550lbs felt like a cadillac when i held it at lockout. Now its a joke and feels like 315lbs. Cant wait till 650 feels like 315lbs!

 

[ZZuluZ]

Yeah, all this can be explained by means of your CNS. There are many routines out there that target this very technique.

Namely, Pavel Tsatsouline. He believes in doing a static hold every workout before starting your heavy sets.

The 1-6 routine by Charles Poliquin is also based on this principle and works very well for most people.

Then there are waves, which are yet another variation.

GVT also works for some reason, I'm having a hard time figuring it out why.

Then there's the roles of antagonists, warm-ups, etc....all there to potentiate your nervous system.

Very interesting stuff actually. T-mag is a goldmine for this.

Just figure I'd mention that in case anyone was interested.

-Zulu

 

[Deciever]

i've done walkouts before on one of my squat days.. i went from my usual 205, to 220, not bad. but then i switched my stance and in a week i put up 265.... so im gonna be doing walkouts with like 335 to make 265 feel light

 

[brianmincher]

Thanks, ZZulu, Jay, and everyone else,

this has become a very interesting thread. Jay, I can tell you that right now, 625 feels for me like every ounce of 625. But 315 now feels like a joke, and I vividly remember a time when I could not lock out 300 from the pins in a power rack. I actually remember a time a while back when I felt like 315 was crushing my hands. Now I can do reps on the JM Press with it.

I kind of look at the heavy walkouts, or static holds in the same way as swinging a weighted baseball bat while in the on deck circle. Thanks for all the input guys.

B.

 

[bigokie]

Static Contraction Training

This was a routine a few years back and was said to add 30 lbs to bodyweight. You spread the workouts out very far apart and then you could keep progressing. Never tried it. Basically held the bar with elbows slightly bent, just short of lockout. You held it there for up to 10 seconds.

 

[brianmincher]

Power factor training. I tried it. It is very tough on the joints. And it did not turn me into Mike Matarazo like it promised.

B

 

[Exodus]

Power factor training. I tried it. It is very tough on the joints. And it did not turn me into Mike Matarazo like it promised.

B

wrong one brian.

peter sisqo and john little wrote : "Power Factor Training" and they wrote a whole another book called "Static Contraction"

i have read them both.

i did the 10 week static contraction workout to its extent

i felt like a moron........ i would load the bench up with 495 and hold it for 3 sets of 15 seconds and crap like that.

but here are some of the answers i belive you are looking for brian:

after i did the 495 for 3 sets of 15 seconds........ i would then go to incline bench press.......... before i started that program........ my 1 rep max was 215 on incline.

after a few weeks of the static........... i would rep out 2-4 with 225 after the first exercise............ it felt like air........(something to remember)

i was a bodybuilder at the time......... well guess what........ i didnt turn in to mike mazz either.......... dang it

but it did do something that bodybuilding did not do......... it strenghtend my joints and ligaments........ something i didnt care about then........ but is very important now.

this is what i do now since i train westside.

i do military lockouts and deadlift lockouts now with way more than my max..........

i go on schedule like this:

1 week on
1 week off
2 weeks on
1 week off
1 week on
1 week off
2 weeks on
1 week off
1 week on
1week off

i do them after max effort day......... i press them up and then hold them for 3-5 seconds........ 6 sets......... maybe 15 seconds rest.

it works great on hips for deads( i think i may give the walkouts a try) and it works on the part of the tricep tendon that runs down into the forearm next to the elbow............

you will benifit........ i promise.

sorry so long........ when i actually post about something i know about........ i get excited and take up so much room.

X

 

[Cubanito17]

BRAIN glad u posted this I thought I was the only dumbass that did this I normally when I do my warm ups for like my high school meets I'll put on, say my best pause has been 255, so after I warm up barX5 135X4 then jump on 225 for my open before all that I'll load the bar with 275 then hold it for 5 seconds then i'll put on 315 then by the time I actually go to open with 225 it really does feel like 135 i warmed up with. And I find this helps me out alot.

 

[brianmincher]

Thanks for straightening me out Exodus,

I also read both books, and tried both training systems, and I forgot about the fact that it was two different systems.

Neither one turned me into a pro, but I do have a vague memory of doing 20 leg press partials in about 15 seconds with about 1300 or 1400 lbs at about a 195 bodyweight. It is funny, I never ever do leg presses anymore, but this past winter, there were some football players home for the holidays working out at my gym, and they worked up to about 1,000 lbs for singles, and one of them caught me looking at them and asked if I thought I could do as much. I was in the middle of doing bent rows and bicep curls (this was before taking up Powerlifting) and I said, not sure, havent done them in about 3 years, but I will try.

I then proceeded to do 15 reps burying the reps at the bottom, far deeper than any one of them did for a single, and these guys were all 30 or 40 lbs heavier than me. After a couple of reps they were in disbelief, after the 10th rep, every one of them was cheering me on at the top of his lungs. It was awesome. I know that this was very immature and juvenile, but it is one of my best gym memories. And I had not done leg presses since my Powerfactor, static contraction training days. So maybe there was something to the system after all.

Cubanito, you are not the only dumbass that does this. I think the holds have a place in training, but I will give you a heads up, the 625 will make you pretty sore and tired.

B

 

[Cubanito17]

Thanks brain well I'm not quite ready for holding 625 yet I'll hold about 52% of that before I do my heavy lifts. And great gym memory, the only one i've had was about 2 months ago when I maxed out on bench I believe it was 245 I got and I thought i could've done more and my coach and everyone in the weight room said my pause wouldn't be over 185 b/c it was such a low bench and they go by a pause is about 50-100 lbs under your regular bench(with a huge bounce "cheating") and I paused 225 for them twice and shut them ALL up. And now 2 months later I'm pausing my old bench max. DID I say I love westside, wait.... I love westside.