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Old 04-15-2012, 10:29 AM   #1
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Default Bend the Bench Press Bar

Going to try a higher volume approach on bench post meet, training 3-4 times a week with more volume. Need to try a different avenue as my press is lagging compared to squats and deads.

Depending on the program I will deload every 2nd or third week.

Seeking any input, insights or feedback from someone who has tried a high volume, high frequency bench program.

I will post my program idea later today.
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Old 04-15-2012, 10:48 AM   #2
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What about varying pressing with chains and bands alongside pressing from different heights using boards or pin presses or floor presses? Similar to how you and Fazc have treated the other lifts with their variations.

LtL
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Old 04-15-2012, 12:22 PM   #3
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Originally Posted by LtL View Post
What about varying pressing with chains and bands alongside pressing from different heights using boards or pin presses or floor presses? Similar to how you and Fazc have treated the other lifts with their variations.

LtL
I can do 2 board press and chain variations. Pin presses are rough on my shoulders.
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Old 04-15-2012, 12:47 PM   #4
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I can do 2 board press and chain variations. Pin presses are rough on my shoulders.
Slingshot pin presses? or would that defeat the purpose of the pin press entirely?
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Old 04-15-2012, 11:12 AM   #5
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Quote:
Originally Posted by LtL View Post
What about varying pressing with chains and bands alongside pressing from different heights using boards or pin presses or floor presses? Similar to how you and Fazc have treated the other lifts with their variations.

LtL
I was going to say this, now in terms of high volume I know that I can on sustain it for a few sessions and then it begins to go backwards.

Might I suggest a scheme that a team member is using? I believe it goes this way

Week1:5x10@65-70%
Week2-3:5x5@75-85%
Week4:3x3@90-95%

I believe that's how its done and he benches 2-3/week...he's a 650+RAW benchers...LOL

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Old 04-15-2012, 12:00 PM   #6
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Originally Posted by Mr.Silverback View Post
I was going to say this, now in terms of high volume I know that I can on sustain it for a few sessions and then it begins goalgoaldavis go backwards.

Might I suggest a scheme that a team member is using? I believe it goes this way

Week1:5x10@65-70%
Week2-3:5x5@75-85%
Week4:3x3@90-95%

I believe that's how its done and he benches 2-3/week...he's a 650+RAW benchers...LOL

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Old 04-15-2012, 12:24 PM   #7
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Quote:
Originally Posted by Mr.Silverback View Post
I was going to say this, now in terms of high volume I know that I can on sustain it for a few sessions and then it begins to go backwards.

Might I suggest a scheme that a team member is using? I believe it goes this way

Week1:5x10@65-70%
Week2-3:5x5@75-85%
Week4:3x3@90-95%

I believe that's how its done and he benches 2-3/week...he's a 650+RAW benchers...LOL

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He does that multiple times each week?

That's along the lines of what I am thinking about. Something close to Smolov Jr for bench, or whatever it's called.
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Old 04-15-2012, 12:28 PM   #8
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So I would work the variations that you have rather than just varying the volume on the three sessions because I would get bored to tears just benching the same weight for that long. That's just me and my ADD though

Have you ever tried speed benching? What about ballistic benching? Ballistic is where you do your speed reps as per usual but turn the bar around BEFORE it hits your chest. My shoulder has been too beat up to do this for a while but had some success with it before Christmas. Helps me stop sinking the bar into my chest and improving the stretch reflex.

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Old 04-15-2012, 12:45 PM   #9
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So I would work the variations that you have rather than just varying the volume on the three sessions because I would get bored to tears just benching the same weight for that long. That's just me and my ADD though

Have you ever tried speed benching? What about ballistic benching? Ballistic is where you do your speed reps as per usual but turn the bar around BEFORE it hits your chest. My shoulder has been too beat up to do this for a while but had some success with it before Christmas. Helps me stop sinking the bar into my chest and improving the stretch reflex.

LtL
Varying the volume to me isn't as important as adding volume, so yes, I could work variations. I have 2 primary goals:

1) More volume at 85% ish.
2) A defined progression approach.

I need to know I am making progress with this system. So whether it be a rep goal system, or whatever I choose, it must have work where I am pushing things and can compare workouts for progress. I have ideas in my head right now and will share them in a bit.

I certainly can work variations with this.
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Old 04-15-2012, 02:29 PM   #10
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Varying the volume to me isn't as important as adding volume, so yes, I could work variations. I have 2 primary goals:

1) More volume at 85% ish.
2) A defined progression approach.

I need to know I am making progress with this system. So whether it be a rep goal system, or whatever I choose, it must have work where I am pushing things and can compare workouts for progress. I have ideas in my head right now and will share them in a bit.

I certainly can work variations with this.
This is sort of what's swimming around in my noggin at the moment for post-meet training:

Day 1 (Hard and heavy):

Bench Press (sling or shirt) - 6x2
2-3 Board Press - 3x2

Day 2 (Raw and higher rep, with shorter rest periods):

Bench Press - 3 x 10-12
Close Grip - 3 x 10-12

Day 3 (Mediumish):

Reverse Band Bench Press - 5x5
Reverse Band Close Grip - 3x5

A loose H/L/M across the week.
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