[quote]marlboroman wrote:
maraudermeat wrote:
marlboroman wrote:
heres one for ya…
my last meet I missed an un-equipped 215 BP attempt about 10 inches off the chest . so my plan for the next couple ME bench cycles is 2-board and 3-board press , working to 5RM/3RM/2RM over 3 weeks of each . I also picked up some bands from EFS (micro and monster minis), with plans on incorporating speed work in place of RE on my second bench day.
here’s the reasoning…
a) I moved the missed rep off my chest easy enough , so the 2 and 3 board ME work should build strength in the upper half of the stroke.
b)speed work should help with training to press faster throughout the entire stroke , enabling me to blow past that 10" point.
logical ?
(stats if it matters…5’6" / 180 lbs /45 y.o./ squat & DL maxes are about 360/training about 2.5 years)
i agree with the speed work but if you are missing 10 inches off the chest, i would go with something higher. at that height the problem is either weak triceps, inefficient bar path and/or other form issues. without seeing you bench, i’m guessing it’s week triceps. although if you aren’t arcing the weight back over your shoulders to lockout, it could be that as well.
if it’s triceps, I would incorporate paused, flat back, legs straight floor press, higher board presses- 4board, pin lockouts, high pin presses, bar holds, rolling dumbell extensions, elbow’s out, JM presses, heavy close grip presses keeping a tight tuck, neutral grip dumbell presses, and weighted dips. i would rotate through these. obviously some are Main movements and others are accessory work.
if you have a vid of a max attempt, send it to me. i could help you more after seeing that.
alrighty …I’ll scrap the 2 & 3 board in favor of 4 brd and high-pin presses (fantastic idea , the pin presses)as ME work;and I’ll scrap the high rep (5x10) 4-brd sets that I had planned as accessory tricep work. heavy CG presses were already in the plan on DE day , as well as nuetral grip DB’s. dips totally fuck with my elbows , so I usually avoid them like the plague;probably best to steer clear for now. I need to look into a few of the other lifts .
as far as bar-path goes , the rep didnt feel as though it strayed ; and my buddy didnt say anything about it , so I’m thinking week triceps was the culprit , as you suggested.
thanks for the help
great thread
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let me know how it goes. if you get a chance to vid a max attempt, i would love to see it.