I am currently focusing on my bench press and aiming for 405 raw in the middle of June. My basic starting plan was to build up my weight for heavy triples (4 x 3 done in a 10 minue time frame) trying to add 5 pounds a week. I lift raw and have found that I have to use primarily raw weight much of the time or I lose strength off the chest.
Today, I decided to use choked #5 bands (large?) because even though I feel I need the starting power, I still get stuck in the tricep zone. I am doing lots of tricep work-including some closegrip lockouts on a different day than my main bench day.
I got 2 triples at 275 with the choked large bands, and the 275 was just flying off the chest so I got the urge to go for a max. I did 295, 305 and 315 at which point I was right at the edge of having my butt come off the bench. This was with a maximum width grip. I am not sure how this translates to a current max, but I did 400 trying on a single ply shirt a couple of months ago, and I would guess it was about 400-405 at the top, maybe 320-325 at the bottom.
Anyway, my question is, how do you all feel that a real max effort single like this compares to doing 4 x 3 at maybe 80-85% I am starting to feel that I can make up the extra volume on my big assistance exercises-I actually have 4 real special assistance exercises and if I do hit close to 400 I will probably post them with pictures.
I don’t do lighter speed work as my assistance exercises separately hit the shoulders and triceps plyometrically. I don’t want to sound like a know-it-all, I just want to know how you all feel that going to a max single on a bench variation compares to progressing slowing with multiple triples. Thanks!