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View Full Version : What does your bench ME day look like?



jmccown
09-29-2008, 07:33 AM
Just curious what you other guys do on your ME day, from start to finish. Here is what mine currently looks like:

Get to gym, always on Monday around 6:00 p.m. to do ME chest. First thing is to suck down a protein shake for some gas since I usually eat lunch around 11:00 and don't eat again till I get home from gym.

then to the flat bench I go:

135x15 (warmup)
185 x10 (warmup)
225x10 (warmup)
315x5 work set
365x1 work set
405x1 work set
420x1 work set
425-430 or more always try for PR

Then I'll grab the biggest dumbbells at the gym, which are 110's and do two sets of 20, mostly for hypertrophic benefits.

Then for auxiliaries I'll do:

skull crushers 3x10 (heavy)
tricep pressdown 3x10 (heavy as I can go)
lat pulldowns 3x10 (heavy)

Squat is worked in as well on this day.

Doesn't look like a lot but takes me about an hour and a half to complete all of this.

I will do ME deadlift and back/should day on Wednesday.

I usually do my speed work the Friday before, gives me two days between DE and ME.


This is my routine. Results have been slow, but progressing.

I am curious to see what you other guys are doing with your routines without looking through a million posts individually.

drew
09-29-2008, 08:06 AM
Stretching and warmups
Pick a board (usually 2 or 3) and work up to 90%-100%+
Put on shirt and take at least 1 weight (not always a max)
(Every 3rd to 4th week, go raw and stay out of the shirt)
Close grip board work for reps
Some kind of rows
Light band work

Lunar Effect
09-29-2008, 11:01 AM
For the bench press...
4 Warm-up sets (1x8, 1x5, 1x3, 1x1)
3 work sets (3 x 1-3)

I follow that up with...
Close-Grips (3 x 5-8)
Barbell Rows (4 x 5)
Tricep Extensions (3 x 8-12)
Dumbbell Raises (3 x 12-20)

That routine takes me about an hour...

BigTallOx
09-29-2008, 11:15 AM
Usually I do some light stretching and then do 2 sets of 10 to 12 reps with just the bar

Lately, the benching usually goes something like this:
135x10
225x10
275x5
300x1
300x1
300x1
250x8

Sometimes at this point I'll do some benching with boards.

Then I do 3 to 4 sets of 10-15 reps of two or three exercises out of the following group ( I try to always change them every week ):

Overhead barbell presses
Tricep cable pushdowns
Face pulls
Close grip bench with bands
Dips
Floor presses
(there's also a few other shoulder & tricep exercises that I don't really know the name for )

jmccown
09-29-2008, 11:26 AM
Looks like our routines are somewhat similar B.T.O. All the accessory work is assistance for the bench. I've never used boards or bands or even a bench shirt. My gym doesn't have these things. Although I guess I could make my own boards and take them to the gym, I can use the power rack with the pins in random locations to do the same thing, or is it different?

drew
09-29-2008, 11:34 AM
Looks like our routines are somewhat similar B.T.O. All the accessory work is assistance for the bench. I've never used boards or bands or even a bench shirt. My gym doesn't have these things. Although I guess I could make my own boards and take them to the gym, I can use the power rack with the pins in random locations to do the same thing, or is it different?

It's not the same. The board lets you bench with the same form as a full ROM bench press and lets you feel the weight on your chest. With the pins, it's less of a natural motion and tends to put a lot more stress on your shoulders.

Just make some boards and bring them with you. If you don't have someone to hold the boards, just tuck them under your shirt.

BigTallOx
09-29-2008, 11:49 AM
My gym doesn't have these things. Although I guess I could make my own boards and take them to the gym

My gym doesn't either. One of my workout buddies brings the boards, most everybody I ME bench with have bands in their bags.



I can use the power rack with the pins in random locations to do the same thing, or is it different?

It's different. With boards you feel the weight against your chest when you touch. Although sometimes we do presses off pins ( usually close grip with bands more for tricep assistance work).

Lunar Effect
09-29-2008, 12:02 PM
Aren't chains a better option that boards? They provide heavier weight at the top, but also allow a full ROM (unlike boards). I guess the drawback though is having to haul them back and forth if your gym doesn't have them.

SELK
09-29-2008, 12:04 PM
Here is my 'ME' day from last week.

2 board
135 x 10
225 x 5
275 x 1
315 x 1
350 x 1

Shirt bench
365 x 3
405 x 1
x 1
x 1
425 x 1

5 board
405 x 8

Lockouts
up to 580 x 3, then 600 x 1



takes about 2- 2.5 hours all in all, i dont move that fast. need more time in the shirt - i can probally handle 360-370 off of a 2 board, but 425 is not easy in my shirt.

BigTallOx
09-29-2008, 12:18 PM
Aren't chains a better option that boards? They provide heavier weight at the top, but also allow a full ROM (unlike boards). I guess the drawback though is having to haul them back and forth if your gym doesn't have them.

I don't have any experience with chains. I don't have any, and the guys that I ME bench only occasionally bring them ( because as you say, they're a pain th haul around ). But from my understanding, you can't compare chains to boards. Neither are better, they're just another tool, like bands.

jmccown
09-29-2008, 12:22 PM
that looks pretty intense, SELK. How do you do your lockouts?

Where can I buy some of the bands for the bench?

AJL11
09-29-2008, 12:54 PM
that looks pretty intense, SELK. How do you do your lockouts?

Where can I buy some of the bands for the bench?

elitefts.com

http://www.flexcart.com/members/elitefts/default.asp?cid=138

Ryano
09-29-2008, 01:02 PM
This is copied from my log on Ryanopower. Short workout, nursing a nagging shoulder.
ME bench: Lockup
warmups to 1 board(protecting the shoulder)
bar x 15
135 x 15
225 x 15
315 x 5
405 x 3

Merlin V
585 x 2 NT
675 x 2 1brd
725 x 2 1/2brd

jmccown
09-29-2008, 01:08 PM
what bands do you guys recommend? What do they fasten to, the bench?

SELK
09-29-2008, 01:15 PM
that looks pretty intense, SELK. How do you do your lockouts?

Where can I buy some of the bands for the bench?

It is pretty intense, my bench is my worst lift by far and ive found that I really need to get more reps in to get my form better.

Lockouts are done last 5 or so inches or ROM, set-up in the power rack. Ive always been pretty good at these. I hold them for 3 seconds each at the top as well after every rep and dont 'bounce' them off the pins on the way down.

Bands can be a pretty good tool for the bench, i would stick to the mini bands to start out with. For me, I get very beat-up using bands so I cant use them often or my shoulders/elbows cry.

BigTallOx
09-29-2008, 03:20 PM
what bands do you guys recommend? What do they fasten to, the bench?

Start with the mini's. You can use non-round dumbells ( if they're round they will roll ) to loop the bands through, ie they're doubled up. I usually use 100 pound dumbells. I have long arms and anything lighter will move when my arms are locked out. I mostly use bands for my dynamic effort workouts, but they can be used in max effort workouts as well.

mikesbench
09-29-2008, 04:38 PM
Here's my most recent ME Bench Day...
9-27-08 ME Bench
Reverse Band Bench - Bar x 15, 245-G x 10, 335-G x5, 385-G x 2, 425-G x 1, 445-G x 1, 455-G x 1 (PR)
.... add shirt - 475 - G x 3 (no touch), 515-G x 2 (2nd touched), 585-G x 1, 635-G x 1, 665-G x failed at lockout
* Band setup lightens bar ~90 @ chest and ~10 @ lockout.
Bar Extension off Pins - 95 x 2x10, 115 x 2x10
Pullups - BW x 10,10,8,7
Band Pullaparts - mini band x 3x15

http://www.youtube.com/watch?v=iEIjgSSQOAY

In general my outline is...
Warmup - Band rotator cuff exercises then Full ROM bench up to around 315 depending on wht my main execise will be.
ME Exercise - Work up to a max on 1,2, or 3 Board; or floor press; sometimes use bands or chains, occasionally max raw bench.
Shirt Work - At least every other week I throw the shirt on and use conjugate method for this training as well. sometimes work up heavy, use bands, reverse bands, board pressing...
Tricep assistant 4-6 sets, Lats / Upper Back 4 or 5 sets, Rear Delts 3 sets, and occasionally some forearm work (hammer curls or wrist rope).

jbrin0tk
09-29-2008, 05:21 PM
Start with the mini's. You can use non-round dumbells ( if they're round they will roll ) to loop the bands through, ie they're doubled up. I usually use 100 pound dumbells. I have long arms and anything lighter will move when my arms are locked out. I mostly use bands for my dynamic effort workouts, but they can be used in max effort workouts as well.


You could also try sticking 5lb. plates behind the dumbbells if all you have are the round dumbbells.

smitsky
09-29-2008, 10:05 PM
Incline Bench Press (pinky on ring):

Warmups:

Bar X 20
Bar X 10
115 X 8
145 X 6
180 X 3
200 X 1

Worksets:

225 X 1 (PR ;O) )
230 X 0 (missed)

Dumbbell Bench Press Repetition Method:

60's X 15 X 2 Sets

Lying Dumbbell Triceps Extensions:

25's X 10 X 4

Wide Grip Cable Rows:

100 X 8 X 4

Dumbbell Lying Reverse Flys:

15's X 10 X 4

Barbell Curls:

70 X 8 X 4

Abdominal Exercises

sayagain
09-30-2008, 12:04 AM
ME bench workout from today:

Flat bench
250x8
290x6
315x4
350x3
360x2
370x1
315x4

Hammer Strength Iso Lateral Row
90x10
135x10
160x8 for 2 sets
135x10
90x10

I was pretty beat after all that volume on the bench so all I did was the rows and then left. Normally I would due some shoulder, tricep, and upper back work as well.

jmccown
09-30-2008, 08:23 AM
This thread has come in useful for me already. Seeing what others do on their ME day has given me more options. For example, yesterday I added lockouts to my routine.

I worked up to 420 x1 raw on my regular bench sets. Then dropped back to 315, 3x3 to work on my technique.
Went to incline and done 3x5

Then while I was in the power rack I done some lockouts, which is where my bench is lacking most. I was surprised at what I was able to do. I was able to do:

455x4
485x4
505x2

I gotta say that this is the sorest that I have been in months, and I think it is because I changed up my routine from my norm.

mjc1021
09-30-2008, 09:18 AM
You guys do a lot of work on your ME days. Even back a few years ago I did 3 exercises at the most. Nowadays I do my ME Reverse Band Bench followed up by ME band bench with the bands doubled and rotator cuff work.

Pete22
09-30-2008, 09:29 AM
Just did ME bench this morning:

Raw 2-Board (index fingers touching smooth)

135 x 5
185 x 3
225 x 3
245 x 3
275 x 1
295 x 1
315 x 1
335 x 1
315 x 2

Seated DB Shoulder Press

80's x 10
90's x 6
90's x 5

JM Press/triceps extension (my hybrid)

95 x 12
115 x 12
135 x 10
155 x 10
175 x 6

Rolling DB Extensions

50's x 10 x 3 sets

Seated Hammer Curls

50's x 10
60's x 10

smitsky
09-30-2008, 06:30 PM
I trained with James Kegrice at his Gym, Kegrice Barbell near San Diego this summer. He's follows Westside Principles, but has made up his own routine from that Template.

This is what he advocates for ME Upper Body:

~~~~~~~~~~~~~~~~~~~~

Core Upper Body Exercise
Triceps Ext. / Board Press: 4 sets X 8-10 reps
Rows 4 X 8
Band High Rows: 3 X 8-10
Biceps: 4 X 8-10
Abs

~~~~~~~~~~~~~~~~~~~~

I've been following it for a few months now, and I can really see an improvement.