hmm… i tried to quote TB 284, but it didn’t work. sorry.
You’re probably right in most cases. Very few normal gym-goers I’ve seen pause their bench, even a lot of guys who’ve competed. I’d imagine the bench portion would feel pretty easy touch and go.[/quote]
I don’t pause my benches until I get to competition time, this might be wrong, and I may be learning something right now, but I still don’t do it.
And trust me man, the bench workouts are not easy, I find them very difficult, the weights are low, but the volume is sky high and some days you’ll do around 20 sets of bench. It’s a very tough program.
you want to start at your max, preferably lower, and progress month by month into it so that you’ve got momentum as you get to new territory. If it’s terribly light, then sheiko says you can add 5% for that workout, but I’d just stick with it for the month, work on technique, and probably next month it will be harder.
HARD is a short sighted way of gauging progress anyhow… if you’re a 300 bencher, pushing 250 with 300 pounds of force are you gonig to get weaker? as opposed to a 275 bencher pushing 250 with 275 worth of force. It’s not all about how hard it is. If it’s too easy, take shorter rests, that will make it stupid hard. Load/weight is only one aspect.
When I first started sheiko bench, I’d benched 365 and used 330 as my first max, it wasn’t hard, but it wasn’t easy either, I then went to 350 the following month, 360, 370,380,390… then I lowered it back to 370 and I’m working it back up to over 400.
you don’t have to lower the weight, but I lost 10lbs due to a medication I had to take, so it messed me up, but now that I’m off it, I’m working my ass off to get my weight back up, and I’m sure I’ll blow past my 390 trainnig max and get it to 405.
The other thing I do is take some heavier than prescribed singles once a week, just to keep a feel. Like when I could hit 375, I’d do 345 for a single, after work sets with 315.
Hope that helps guys