Will do Dub and thx bro

Heres a link on the timed carb diet for anyone interested.

http://www.ironaddicts.com/forums/showthread.php?t=3398

ME Bench Day

Shit day today, hit a PR but it was on 3 board so who fucking cares right?!! managed 111kg on the bar and missed 112.5kg, shoulda got it but came loose oh well, I dont see 3 boards doing much for my bench really, gonna rethink my strategy a bit on bench cos I dont think its moving much.After 3 boards I just did some somewhat heavy normal benching to practice my setup, I want better leg drive so I played with foot positioning.Good news is Im pressing heavy in a straight line now so I guess my tris are getting stronger : ) after this I moved to some heavy dumbell rows supersetted with skullcrushers to the forehead.

ME Bench Day 8/10/08
3 Board 1x1 100kg, 111kg (PR) 1xM 112.5kg
Bench 2x5 80kg 1x2 90kg (easy stuff)
Dumbell Rows 3x7 37.5kg
Skullcrusher To FH 3x10 25kg

Most people should be around 110% of their regular bench max if you're using a regular grip. So going off your speed bench (60%), you're around 104.5 kg? So you're really just 5-10 lbs away from where you should at least be around. Personally I love three boards IF I use a closegrip as per my journal. That's as high as you need to go for raw pressing.

So it's a good thing that you still recorded the 3 board numbers. It's an indicator that you need more work for your triceps. A 3 board press involves triceps, and very little else. It's very important that you keep in mind that "max effort work" doesn't mean lifting a 1 rep max. If that were true, then I'd be cutting my sets in half lol. It's about picking the exercises that are the most effective, NOT the ones you like. I fucking hate band presses, but I know how explosive it makes me off my chest. So don't get down on yourself if it's not "up to par" w/ other exercises as far as strength is concerned. Using the 3 board, you were able to establish what you need in the future.

For the next month, after your speed bench, do some high intensity triceps work. My best success came from doing my isolations after ME bench, and heavy triceps pressing after DE bench. Managing your routine that way enables you to be "pressing" twice a week.

So when you finish your dynamic bench this week, bring your boards back to the gym and do some 4 board presses for sets of 3-5 reps. Try varying what you do. For example, you could start with a set plan of doing 3-4 sets of 5 one week, then 3 x 3, then a new 1 RM, then possibly resetting back to the sets of 5 w/ added weight, ect. Nothing set in stone either. I usually take a page from Louie and superset a heavy 5-6 rep press w/ triceps pressdowns for sets of 10 for added hypertrophy and strength endurance. Other times keep a static 5x5.

That's basically what I'm doing now. As with all my supplemental and accessory work, I change most things after my third week unless I'm still progressing. So after a few weeks of 4 boards, you could change to pin pressing, JM presses, barbell extensions to neck or chin, ect. Every time you rotate back an exercise, guess what? You sure as shit better be using more weight than last time. If not, not a big deal.. That just means you need to examine what you did prior to that which obviously didn't work for you.

No matter what though, you need to put way more focus on your triceps.

Great post Horse, thx for that.

Righto on ME days from now on I'll focus on bringing up the volume on my isos.I've been doing around 4 sets on this day so I'll concentrate on getting more volume in on that day.

DE days, after benching I have been doing heavy JM presses for a while and then a few sets of tate presses or rolling tris with bells.I'll switch out JMs for some board work cos I need to switch JMs anyways.So heres how it will look for a while.

Wed
ME Bench movement
Tri iso 60+ reps (high volume)
Back stuff

Sat
DE Bench (with bands)
3-4 Boards for sets of 3-5
Tri Iso 3x15
Back stuff

I dont have chains but I'm thinking of using some bands for ME work in the future (not during a DE band phase tho) do you think its worth hitting bands on an ME day yet?

Does this look ok to you?

Right on. I only come out of hiding when it's about powerlifting nowadays. Then you get a detailed response around here LOL.

Your goal this day is 60 total reps..

Start off with 40 total reps w/ an isolation exercise with very short timed rest periods. Divide that however you wish meaning if you're doing DB extensions, it could be 5 sets of 8, 6 x 6, 4 x 10, 3 x 15, ect with no more than 60 seconds rest.

Afterwards, whatever's remaining you do something like triceps pressdowns (various handles), rope, ect to make up the difference. I say this because it takes a while to build yourself up to the demands of using free weight iso's. Even I'm up to around 50 total reps w/ 40-45 lb DB's worth of iso's.. This way you don't kill yourself.

Every week you're increasing weight on everything at a set rep range. If it takes you 5 weeks before you plateau, awesome. If it only lasts 3 weeks, awesome. The goal is increase and suck out the gains until the gains run dry. Then rotate. I could do db skullcrushers for 4 weeks, then rolling extensions on a bench, then on the floor (another variation), then with a band around my back (yet another), ect.

If you're using 3 board, go with a very closegrip (finger on smooth). 4 board you could keep a medium grip. Vary your volume around like I talked about. Try starting off with a static 5x5, then move to a few sets of 5 pyramid to a top set, then a 3 x 3 static, then a pyramid, then a new 1 RM.. OR just keep doing sets of 5 until you cannot go any further. Next week sets of 3, next week sets of singles.

Again, keep volume in the back of your head, and make up the remaining number with something easy like cable pressdowns. Sets of 15-20 reps since you just did low heavy work. Always be thinking.

Bands will build extreme explosiveness off your chest, especially raw strength. They're a must have IME. Doubled bands work best, and for you I would use a pair of the lightest ones (ie mini band). I personally used the monster mini's (120 lbs top end tension, 65 on chest) and they're fucking tough. Lights doubled are around 200 which is insane. Forget about that lol.

Good info in here , thanks !

Just got my mini bands today , can't wait to try em out.

And Hopper a PR is still a PR - Nice Boards !

Ok sweet thanks again horse, this is fucking top notch info.Nice one.

yeah nice pr man.

i need to add another mini band to my collection it seems :)

that works perfectly. you're the man.

Thx man, it works sweet huh, I was trying for ages to figure a way to do em in my gym and I was just goofing around on the couch the other day and it sorta came to me that if I shoved my knees into the arm rest it would act just like the pad on a GHR!! LOL

Now to get strong at them!!