Coach CT on the 10 day layer system for the first bench day you prescribed this:
DAY 1
Bench press ramp to 1RM
Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
Speed bench 6 x 3 with 50% of no.1
For those that don’t have access to pins how would you set up a strength bench day?
I incorporated a little bit from your other programs and improvised it by doing
Bench ramp to 1rm
ramp to 2rm (starting at about 70%)
ramp to 3rm (starting at about 70%)
Speed bench 6 x 3 with 50% of no.1
Does this seem okay to you coach? Also, when you prescribe clean and jerks, do you do them with a split or both feet on the same plane?
[quote]jy6537 wrote:
Coach CT on the 10 day layer system for the first bench day you prescribed this:
DAY 1
Bench press ramp to 1RM
Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
Bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
Speed bench 6 x 3 with 50% of no.1
For those that don’t have access to pins how would you set up a strength bench day?
I incorporated a little bit from your other programs and improvised it by doing
Bench ramp to 1rm
ramp to 2rm (starting at about 70%)
ramp to 3rm (starting at about 70%)
Speed bench 6 x 3 with 50% of no.1
Does this seem okay to you coach? Also, when you prescribe clean and jerks, do you do them with a split or both feet on the same plane?[/quote]
Yesm that routine for the bench is fine and is something that I used.
A clean & jerk includes a split… if the jerk isn’t done with a split it is called either a power jerk or a push jerk. If only “jerk” is used, then assume that there is a split.