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Old 09-15-2011, 07:05 AM   #2
jp_ottawa
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Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
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In yesterday's workout, I had the following questions:

I've been following a seminar by Dave Tate and got some pointers on dynamic effort days. First off, DE days are not strictly about bands and chains, but moving the weight quickly. If you can't move the weight quickly, there's no point in adding bands. You might as well do some plyo work or toss a med ball (both valid exercices).

My specific dynamic weakness is in the eccentric part of my bench. Lowering the weight slowly increases your time-under-tension, and reduces your explosiveness in the concentric part of the lift. I feel there is no point in working with band tension if I want to work my eccentric bench speed. Today, I worked with 50% of a 1-rep max where I don't break form. Given that my raw max is around 300 pds, I am applying 300 pds of pressure on a 150 bench. That pressure should translate to some rapid triples, but I really need to speed up the eccentric motion. Any advice would be helpful.
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