Yeah I agree with strengthdawg. After talking to meat some time ago, I started training supramaximally as well. When I was stuck at 275 for a long time I just started doing 4-board presses and when I got them up to 340 the 275 FLEW. Then when I was stuck ~300 I hammered 3-4 board presses as well as a lot of reverse band work. Once I reverse banded 375, 315 didn’t feel so heavy.
The trick is, at least for me, to rotate supramaximal work with bottom end work, such as floor presses, pause benches, illegal wides, even chains with more chain hanging. Anything that makes me take the weight to the chest, cause if I am not training that first third of the movement, it doesn’t matter what I can handle on top, ya know, if I can’t get there. I’ve also noticed that tons of back work helps with keeping you strong at the bottom as well.
Im gonna start the board presses next week. You guys do these after the 531 or whatever standard bench routine?[/quote]
When I did 5/3/1 I just did them straight after the working sets on bench as supplementary exercise since the bar was already loaded and would save time. So something like
- Bench, warmups, 5/3/1 sets, finish with the tops set of the day
- 3-board presses - start off with my my last set of bench from 5/3/1 or add whatever lbs and work up to 1-3-5rm, depending
3, etc… other shit
Note that if you wanna go heavy on the boards, I would not go balls-to-the-wall on the 5/3/1 sets. I found that the hard way in the beginning, but then adjusted and just did either the prescribed reps only or +1/+2 at most. This way I was not too tired come board presses and heavier weights. The whole point of that board press work is to handle weights much bigger than you are comfortable with, so you might as well not feel like shit come that time.[/quote]
Awesome idea, Appreciate it man!
I’ve been doing something similar to this as well.