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Old 12-22-2011, 05:38 AM   #181
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Nice pressing buddy. What do you think your bench max is right now?

LtL
i have done 140Kgs touch and go a few times , but thinking about the competition in feb , i reckon i should start to concentrate on the pause at the chest .

what do you think? is there a better approach to raising this or is it directly related to the touch and go bench max?
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Old 12-22-2011, 05:51 AM   #182
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It depends how you do your touch and go really. I would start doing paused work now. If you can get someone to do the commands, that would be ideal.

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Old 12-22-2011, 06:11 AM   #183
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It depends how you do your touch and go really. I would start doing paused work now. If you can get someone to do the commands, that would be ideal.

LtL
I generally train alone so I probably wont be able to get someone to do the commands….
But I will surely start doing the paused training from January onwards to be more used to that…

thanks Big Al
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Old 12-22-2011, 09:12 AM   #184
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Very nice bench session. Strong stuff.
Have you tried the 3/5/1 setup before?
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Old 12-22-2011, 10:00 AM   #185
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Very nice bench session. Strong stuff.
Have you tried the 3/5/1 setup before?
3/5/1 ?
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Old 12-22-2011, 11:09 AM   #186
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3/5/1 ?
It's Rhode's tweak to the 5/3/1 system and meant for powerlifters. It's a very simple tweak and works pretty well for raw lifters.

Start the cyle with your 3's week. Get your required reps on your last set and no more. Then work up to heavy singles.

Next comes your 5's week. Get all your required reps plus a few more as long as they are EASY. Stay far away from failure on this day.

Then comes your 5/3/1 week. This is the day to go for your rep maxes and leave nothing in the gym.

Lastly is the typical deload week.

This has a Heavy/Light/Medium effect, with 2 hard weeks and 2 light weeks (alternating).
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Old 12-22-2011, 04:43 PM   #187
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Great job on benching!

Also I have done the 3/5/1 version and liked it a lot, felt very good going into the 1 day.
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Old 12-22-2011, 06:11 PM   #188
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Really strong bench session, great work.

My last few cycles of 5/3/1 have been structured 3/5/1 but with the powerlifting e-book format of singles on the 3 and 1 weeks. I do like the sound of what Off Road was talking about with keeping the rep maxes in there too.
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Old 12-22-2011, 06:20 PM   #189
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Awesome pressing mate, some big numbers being thrown around.

In regards to working paused bench, like Al says, having someone to make the calls is easier, but as long as the bar stops moving on your chest and then you hold it for a beat (an unspecified amount of time, but long enough for it to be realised that it's stopped moving) and then immediately drive up. The key is to set yourself up as tight as possible so when the bar touches your chest it's like a spring being pressed down: you remain tight and the bar gently touches your chest - it doesn't sink into it - and upon hearing the call your drive up with your whole body, releasing the spring.
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Old 12-29-2011, 04:50 AM   #190
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Quote:
Originally Posted by Off Road View Post
It's Rhode's tweak to the 5/3/1 system and meant for powerlifters. It's a very simple tweak and works pretty well for raw lifters.

Start the cyle with your 3's week. Get your required reps on your last set and no more. Then work up to heavy singles.

Next comes your 5's week. Get all your required reps plus a few more as long as they are EASY. Stay far away from failure on this day.

Then comes your 5/3/1 week. This is the day to go for your rep maxes and leave nothing in the gym.

Lastly is the typical deload week.

This has a Heavy/Light/Medium effect, with 2 hard weeks and 2 light weeks (alternating).
thanks OR - this sounds like something i will be certaintly looking into after the competition in feb. am just a little nervus to change things up now with little over a month to go.

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Originally Posted by mab54 View Post
Great job on benching!

Also I have done the 3/5/1 version and liked it a lot, felt very good going into the 1 day.
Quote:
Originally Posted by JTurner View Post
Really strong bench session, great work.

My last few cycles of 5/3/1 have been structured 3/5/1 but with the powerlifting e-book format of singles on the 3 and 1 weeks. I do like the sound of what Off Road was talking about with keeping the rep maxes in there too.
cheers MAB and Turner

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Originally Posted by Hazzard View Post
Awesome pressing mate, some big numbers being thrown around.

In regards to working paused bench, like Al says, having someone to make the calls is easier, but as long as the bar stops moving on your chest and then you hold it for a beat (an unspecified amount of time, but long enough for it to be realised that it's stopped moving) and then immediately drive up. The key is to set yourself up as tight as possible so when the bar touches your chest it's like a spring being pressed down: you remain tight and the bar gently touches your chest - it doesn't sink into it - and upon hearing the call your drive up with your whole body, releasing the spring.
thanks Hazz , never heard it putthat way before but it makes perfect sense to me. appreciate the help.

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