I hold the bar on the chest for two seconds then drive it up. I found that way to work better for me. Lower it normally.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
The faster the eccentric the faster the concentric, half of the point of using the bands is to get an overspeed eccentric so you can get more out of the stretch reflex. Comming down slowly and pausing ruins that.
If you get something with other methods, stick with them, but most people are going to have better luck doing everything fast.
The faster the eccentric the faster the concentric, half of the point of using the bands is to get an overspeed eccentric so you can get more out of the stretch reflex. Comming down slowly and pausing ruins that.
If you get something with other methods, stick with them, but most people are going to have better luck doing everything fast.
speaking of fast, you need to get faster.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
My greatest jump in bench press strength in over 15 years of specifically training the bench was when I incorporated very heavy band tension with very light (~33% raw-1RM) loads. The bar doesn't look like it is moving real fast but the "intention" to move it as fast as possible was there:
The types of bands I was using are in the video description. The bar was roughly 135-lbs at the chest (assuming no band tension though there was a little) and somewhere in the mid-400's at lockout (my best estimation). Plus, I have to believe that adapting to the instability those super-heavy bands exert is another positive effect - the bar will also decapitate you if you are not an advanced lifter and lose control for even a split second. I performed a research study not too long ago on the topic of overspeed eccentrics using the back squat and bands and it has been submitted for review to the Journal of Strength and Conditioning Research. We had the subjects squat "as fast as possible" with and without bands while standing on 2 independent force plates and we analyzed their motions using a high-speed 9-camera motion capture system. The equipment was top-notch and cost more than $200,000 which is an advantage of being at a major research university. I did the study because of my powerlifting background and the numerous anecdotal claims I had been hearing for years on the subject with Louie Simmons being one the first to advocate the bands in the 90's. I personally think, from my own experience, that bands work very well if used right but the research is divided on the topic - probably because of the several study design limitations that exist. I am a big proponent of light loads with heavy band tension which is different than the way most people do it.
Interesting. Ive done some work with bands just using a tendo and there is an overspeed eccentric I found as well.
Have you ever done Joe Average training? Constantly working up with very high band tension and keeping the bar weight in general fairly low. Maybe he changed it now, but thats what it was at one point.
Ive never used high tension on the bench (although i have used very high reverse tension which I found beneficial but extremely taxing.. an 800lbs reverse band shirted board press did me in). It is something I am planning on trying in the future, I am a little worried about my elbow joints so may have to use a peice of foam or towel to press off of, thats alright by me if anything it will further speed up the lift.
I have however used very high tension in the squat. 6-7 weeks ago (~16 weeks out from my contest) I implemented very high band tension squats. Below is the third week of a 3 week wave I did on them. 336lbs bar weight i around 40% 1rm so the tension is pretty high considering it was a max effort attempt at the end.
Quote:
box squats
bands: blue, blue, green, purple (~570lbs tenson)
warmups with each band x 5
62.5kg x 1
add briefs
102.5kg x 2
112.5kg x 2 (~820lbs at top)
x2
x2
132.5kg x 1 (~862lbs at top) - easy
147.5kg x 1(~894lbs at top) - pretty slow
152.5kg x 1(~906lbs at top) - grinder
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Nice benching. Looked pretty fast to me. The arch on the other guy is just insane. It hurts my back to watch him!
What kind of camera did you get? The videos look really good.
Thanks! yeah scotts arch is pretty good. Mine is alright when I go for a max attempt but I dont push it most of the time as it hurts like hell haha.
Its a cannon fs-200. Got is as a grad gift. I am very happy with it so far, the quality is good for what I am using it for (i compress them pretty big then youtube takes alot of quality away too). Real easy to use, the SD card system I like too, im not sure on the price but I don't think it was even all that expensive compared to some.
sumo deadlifts
...
180kg x 1
220kg x 1
up to 240kg x 1 (530lbs)
good mornings
3 sets with 130lbs
*notes
- was not even planning on training today, i'm really beat up right now and should have stayed home.
- Saw konstis 933lbs x 3 block pull.. and decided that I was being a wimp and needed to pull something heavy today. Was going to work into the low 6s sumo and call it a day.
- 530lbs felt like shit and I had nothing left. I had a nap on the incline bench and waited for my girlfriend to finish her training. I then tried to work on my good morning form and I have come to the conclusion that i'm not anywhere near flexible enough to do a real good morning.
- So I learned that I hate sumo deadlifts, so that means I should do them more. Also I need to stretch more.
- Horrible day overall, will do everything I can to make this weekends training good.
hopefully soon that will happen!
ME bench
shirt test day bench
62.5kg x 8
102.5kg x 3
122.5kg x 3
add 3 board
142.5kg x 3
162.5kg x 1
add shirt
182.5kg x 1 (401lbs) - 3 board
192.5kg x 1 (424lbs) - 2 board
197.5kg x 1 (435lbs) - 1 board
202.5kg x 1 (444lbs) - touch
212.5kg x 1 (469lbs) - touch
222.5kg x 1 (491lbs) - touch
db presses
2 sets pushdowns
3 sets
notes
- first time trying to touch this shirt. Was very easy to touch and easy to use, cut me up bad.
- I havn't touched a weight since my last contest, which i hit 217.5kg, so I am at least 5kg (11lbs) up while being 15lbs lighter.
- A 500lbs bench should be there easy my next contest, hopefully I can get strong enough to make it my second attempt.
- Just need to work on keeping my ass on the bench, I cant get my stance out wide enough in the rack and its causing me some issues.
- My arch looks pretty good I think though, defenatley taking some ROM off. Since ive gone to a flat foot set-up things have improved, mostly because my arch doesnt collapse at the bottom.
VID:
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
seemed fine, I had it wrapped up and the pain was minimal. I stil don't know whats up with it but the pain is substantially down and the swelling is down.
Good to hear.
Hopefully you won't need surgery after all.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I highly doubt it now. It has gotten alot better. It still hurts when i move in certain positions or sleep on it. But, if it is alright with near 500lbs I imagine it will be fine in time.
notes
- 529lbs x 3 was challenging, the 3rd rep was a grinder.
- both training partners couldn't make it so I couldn't use the monolift.
- The breifs I am using do not give me much support as they are to big and I slide right into them.
- I am a little concerned about the lower weight for the squats, but the box is about an inch and a half lower then the box I am used to in the past. Next week I will take a single, then start adding gear for the contest. My goal is to hit 300kg (661lbs) with a suit + straps down on this box before the meet. I will likely also do some attempts with reverse bands, as last meet that worked out good (squatted 805 easy but it was a little high).
- lower accessory work tomorrow AM.
squat morning
60kg x 3
100kg x 1
140kg x 1
180kg x 1
200kg x 1 (441lbs)
* stopped here, got a huge nosebleed at fatigued from yesterday. PR is 220kg.
suitcase deadlifts
65kg x 8e
75kg x 8e
add strap
85kg x 8e
Abs on bench
bw + 25 x 10
+ 50 x 10
+ 80 x 10
x 10
x 10
notes
- took it a little easier today then most mondays sessions. Squats look more out of my yesterday then i expected.
- did get in some solid accessory work though.
- debating entering a strongman contest on Saturday. The problem is that the events seem more endurance based rather then strength.. but i may try anyway.
Do you think your forearm can take a strongman contest so soon?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Ill wrap it up and it will be fine, it may not be the smartest thing but I think it will hold up. I have been getting help for its recovery and got the ok to start lifting heavy again.
I won't ask what "getting help" means
Those strongman guys are gonna be pissed when you come out of nowhere and smoke em.
When you switched from low bar to high(er), was there a transition phase where you couldn't really handle your normal weights, or did you just switch one day without problem?
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
LOL if i do go ill get my ass kicked at this one, not much max strength events. I would love a deadlift for reps event
I changed slowly over time so I never felt much of a difference, I really had no choice but to go highbar as the straps on my suit are real thick. When I don't use a suit I have the bar positioned slightly lower, but its still pretty high.
More or less I just stay more upright in the hole and use a little my quads, I am stronger high bar now - but its far harder to gring out a lift with a high bar position so you got to make sure you have alot of power out of the hole.
SM contest is a no go, guy i was going to go with is out and I dont feel like a solo 20 hour road trip to be honest.
de bench
bench
lots of warmups
60kg x 8
80kg x 5
add towel
102.5kg x 3
x3
x3
112.5kg x3
x3
x3
x3
x3
x3
pushdowns
4 sets
facepulls
3 sets
notes
- I dont know why i even bother with DE bench. This is my 3rd week of DE bench and I already have tendonitis in my elbows. This is about the 5th time ive decided to put DE bench in my training, and every time I last 2-3 weeks until the tendinitis takes over. As I brought the weight up the tendonitis was less severe because the bar slowed down.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
, I was only doing the up portion of the lift fast
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