Quote:
Originally Posted by HIThopper
ME Bench Day
Pretty good day today, did close grip floorpresses for Max work today.I have never maxed with a close grip on floor press before but I like it.I hit a top weight of 102.5kg on the bar and missed 105, I reckon I can smoke that 105 tho cos I had a shit setup from the start.After these I did some shkullcrushers to the forehead for 5 sets and then some dumbell rows for 4 sets.pretty tired after nearly 2 days no carbs!!
ME Bench Day 15/10/08
CG Floor Press 1x1 100kg, 102.5kg,91kg,92.5kg,95kg, 1xM 105kg
Skullcrusher to forehead 5x10 25kg
Dumbell Rows 4x7 37.5kg
Might get a vid up for the floorpresses if I get time.
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Great lookin' workout Hops.
If you feel like it, sometimes I love doing some rep work with the maximal effort depending on how i feel according to Prilepin's chart. If you feel like ass, obviously don't do it lol. But if you choose to try it, then you'd obviously have to limit some of your triceps work afterwards. I betcha doing some of those closegrip floor presses for a few sets of 4-6 would smoke the hell out of your triceps anyways lol.
A) You could work for some hypertrophy after the max effort like this:
After your 3 x 1, use 60-70% of your maximal weight for 2 sets of 8-10.
B) You could try any of these straight off the chart. Start low and maybe every few weeks if you think it'll help you. For instance, I wouldn't try doing it for banded bench so much as I would for closegrip board pressing:
4 X 6 at 65%
3 X 6 at 70%
3 X 6 at 75%
4 X 3 at 80%
3 X 2 at 85%
^^ ONLY for ME BENCH days lol. Oftentimes for squat days, I'll just do a set of 5-7 reps with something relatively heavy after my max effort work.