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roots
09-11-2008, 08:29 PM
I am going to start using a 2 board press for bench, and I'm wondering what the rep scheme should be like. I've heard you should use singles as opposed to reps. Normally for my max effort bench without boards I do reps of 3.

Keith
09-11-2008, 08:31 PM
Most people work up to a heavy single.

KarstenDD
09-11-2008, 08:34 PM
You can pretty much do singles or triples. Unless you have an abnormally short stroke then you are going to be working low end to mid range strength with a two board so while it changes the dynamic of the regular bench quite a bit, it is still closer to a full range bench than a 3 board or above. So, if triples have been working for you then keep doing them. You should probably rotate exercises and do some singles every few weeks though.

NASAKYCHAIRMAN
09-12-2008, 06:49 AM
I like to pyramid up to a max single.

Hazerboy
09-12-2008, 11:48 AM
I had never really done 2 board before so I did sets of 5 until I felt like I "learned it."

KarstenDD
09-13-2008, 03:52 PM
I had never really done 2 board before so I did sets of 5 until I felt like I "learned it."

well that just sounds horrible. possibly good for you but horrible.

bigbadwolfe
09-13-2008, 03:56 PM
I am big on doing triples on a board until it is time to get shirted up then heavy singles.

Eric Downey
09-13-2008, 05:51 PM
I go to the chest for sets of three. Then when i get to a heavy set i use the brds till i work up to a heavy single.

Reko
09-13-2008, 06:42 PM
We usually work up to a max or near max triple and then drop down to singles.

Hazerboy
09-13-2008, 08:30 PM
well that just sounds horrible. possibly good for you but horrible.

Maybe it is for other people, I haven't heard of many other guys doing it, but you didn't excactly give any reasoning for that rep range being "horrible" either. I've found that ME doesn't work too well for me unless I spend some time working in a higher rep range "learning" whatever movement i'm maxing on. its hard to work on form, even for something as concievably "simple" as board presses, when all you do is max out. All you have is the warm up sets.

When I first tried maxing on 2 board press, for instance, I could hardly do 270,10 lbs over my max. a week later on ME day I did 275. I worked in sets of 5s on my DE days and learned to tuck my elbows more and push up with my belly, then the next time I tried maxing I dominated 305 with no spotter. This was was a little less than a month later, and at my strength thats a huge jump.

BIG AL
09-14-2008, 10:18 AM
hazerboy do what works for you. there isn't a program set in stone for everyone and anyone that thinks they know everything knows very little. 30 pound pr thats awesome. great job

Ben Moore
09-14-2008, 03:14 PM
hazerboy do what works for you. there isn't a program set in stone for everyone and anyone that thinks they know everything knows very little. 30 pound pr thats awesome. great job

I agree - what works for some will not for others. That's what this stuff is all about. You can get some great advice, but at some point you'll have to find what works.

KarstenDD
09-14-2008, 04:33 PM
Maybe it is for other people, I haven't heard of many other guys doing it, but you didn't excactly give any reasoning for that rep range being "horrible" either. I've found that ME doesn't work too well for me unless I spend some time working in a higher rep range "learning" whatever movement i'm maxing on. its hard to work on form, even for something as concievably "simple" as board presses, when all you do is max out. All you have is the warm up sets.

When I first tried maxing on 2 board press, for instance, I could hardly do 270,10 lbs over my max. a week later on ME day I did 275. I worked in sets of 5s on my DE days and learned to tuck my elbows more and push up with my belly, then the next time I tried maxing I dominated 305 with no spotter. This was was a little less than a month later, and at my strength thats a huge jump.

Oh reps will make you stronger. A lot stronger. And I know they work. I'm doing a training cycle right now that is basically 5x5, 5x3, 5/3/1, deload. I've been through it once and am going to run it 3 more times. I just hate reps with a passion. So horrible = good for you but sucks.

frenchkev
09-15-2008, 03:46 PM
I would say something between 1 and 5 reps works great for me on the boards, with triple as must in the offseason and single when I'm close to a competition

AJ Roberts
09-15-2008, 11:31 PM
Work up to heavy 5 rep week 1, then heavy 3 rep week 2, and then a heavy single week 3 and repeat trying to beat previous weights.