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bencher8
05-10-2009, 07:08 PM
This was 755+(200) chains to a 1 brd...

This is the lowest I have taken this shirt since I had the arms taken in. I think I might have a shot at 950+ in this shirt..

http://www.youtube.com/watch?v=rSdceMpW1cM

Travis Bell
05-10-2009, 07:20 PM
Good job Paul!!

mosley1990
05-10-2009, 07:42 PM
WOW! great job man!

vdizenzo
05-10-2009, 08:09 PM
Looking good Paul. That extra weight must be helping. Keep eating!

MarcusWild
05-10-2009, 10:29 PM
It looks like Sally is working well for you, haha. Keep up the good work!

Lones Green
05-11-2009, 03:15 AM
Speed looked great like it always does Paul.

Rob Luyando
05-11-2009, 09:27 AM
What are you trining to hide in that video? Turn the damb lights on so I can see good and pick apart your form! Speed is still there! Now quit messing witht he chains and bands. Load the ****ing bar to 955 lbs iof straight weight and just press the ****!

bencher8
05-11-2009, 10:06 AM
Thanks guys!

Vin, Yeah I think the extra weight is helping my shoulder as well...definately helps strength levels. Maybe I can get to 315 for once lol

Marcus, Sally did her work this day. Im happy with her...

Rob, dark is how we roll in the cell block! Dont wanna see whats going on in the corners! lol No, for some reason when I put the vids on youtube, they got darker. The ones on my comp are a lot brighter and have better resolution...must have something to do with the processing on those sights, or my camera. Dont worry, bar path and all was great, but my butt was off the bench a little, as usual! I am gonna have to focus more to keep my butt down

Rob Luyando
05-12-2009, 07:24 PM
Thanks guys!

Rob, dark is how we roll in the cell block! Dont wanna see whats going on in the corners! lol No, for some reason when I put the vids on youtube, they got darker. The ones on my comp are a lot brighter and have better resolution...must have something to do with the processing on those sights, or my camera. Dont worry, bar path and all was great, but my butt was off the bench a little, as usual! I am gonna have to focus more to keep my butt down

Your welcome but I am kinda dispointed you ingnored my instructions about losing the bands and chains and just handling the straight weight. All good for training but you lack the straight weight confidence that you should have. As many times as you have handled over a "G" with all that fancy stuff you should be manhandling 950 plus with straight weight.

bencher8
05-12-2009, 08:27 PM
Straight weight is coming up soon.....I have 3 brd straight weight this sun, then rev band, then straight weight again full rom...then the meet. So I havent ignored anything, just waiting till its time to unleash it all. Maybe I should add some arm weights?

I was actually concerned that with my recent weight gain the X would be too tight to work, but it wasnt too bad...course I only went to a 1 brd, but I might give it a shot to touch on the rev band day and see if i can get it down there...do you think the way he held the brd, made it easier to touch, or does it matter?

kingkong51
05-12-2009, 08:29 PM
Nice Rep Paul keep up the hardwork

chris mason
05-12-2009, 09:00 PM
Excellent speed! Good job! I do agree with Rob in that you want to have the confidence with the straight weight.

Rob Luyando
05-13-2009, 07:15 AM
Thanks Chris! Maybe if he hears it from someone other than me he will start listening. Paul has what it takes to bench a grand right now. He just has to handle the straight weight more often.

Paul by arms weights are you refering to PLW Ankle weights for speed? LMAO!

As for the 1 brd I encourage that you do it but forget the bands. Load the bar no bands and concentrate on your belly meeting the bar. Have your helper hold at the angle of your belly but keeping it flat on the angle.

vdizenzo
05-13-2009, 07:20 AM
When Rob speaks, I listen!

Rob Luyando
05-13-2009, 07:29 AM
When Rob speaks, I listen!

I am blushing big man!

bencher8
05-13-2009, 09:16 AM
awww....rob and vinnie sittin in a tree....lol

Now, I am hearing in this thread, excellent speed, fast benching, how do you guys think I get that speed...it isnt all speed benching on de day, its from moving heavy weights fast as well. My workouts are set up like this...

week 1 4 brd raw/2 brd shirt (accomodating resistance day(chains or bands)
week 2 rev band (full rom)
week 3 3 brd shirt (straight weight)
week 4 Deload(raw day)90

then i start over. Now I only use chains or bands on week 1 in my 3 week mini cycle, so out of 3 weeks I am only doing the "fancy stuff" once and straight weight once. In my original planning I had planned on doing 1 brd after my 3 brd work, but when I go that heavy on 3 brds, I dont have anything left for 1 brd, so I have left it out. This type of training has resulted in great strength gains for me..

I like the training I have been doing, where in there would I be able to put in straight weight? I need to use chains and bands to keep my speed up. Maybe alternate my accomodating resistance day every other mini cycle?

vdizenzo
05-13-2009, 09:26 AM
Paul, if you're fast, you're fast. My bench is very fast and I rarely if ever use chanis or bands (I never used to use DE either). I know I am not where I'd like to be. I have to change my training. I need to work technique full range, that is clear. My weakness is my triceps. I basically would work up to a heavy single on board presses on ME night. That's not working. I am hammering my triceps from now on. I know you are different, my point is that we need to focus our training on weaknesses, not our strengths at this level.

Rob Luyando
05-13-2009, 10:38 AM
awww....rob and vinnie sittin in a tree....lol

Now, I am hearing in this thread, excellent speed, fast benching, how do you guys think I get that speed...it isnt all speed benching on de day, its from moving heavy weights fast as well. My workouts are set up like this...

week 1 4 brd raw/2 brd shirt (accomodating resistance day(chains or bands)
week 2 rev band (full rom)
week 3 3 brd shirt (straight weight)
week 4 Deload(raw day)90

then i start over. Now I only use chains or bands on week 1 in my 3 week mini cycle, so out of 3 weeks I am only doing the "fancy stuff" once and straight weight once. In my original planning I had planned on doing 1 brd after my 3 brd work, but when I go that heavy on 3 brds, I dont have anything left for 1 brd, so I have left it out. This type of training has resulted in great strength gains for me..

I like the training I have been doing, where in there would I be able to put in straight weight? I need to use chains and bands to keep my speed up. Maybe alternate my accomodating resistance day every other mini cycle?

I sence I struck a nerve! LOL! I know you change it up but I think you are missing the boat. More straight weight more straight weight more straight weight more straight weight........................

DrDudley-Robey
05-13-2009, 11:32 AM
great lift!

vdizenzo
05-13-2009, 12:40 PM
I sence I struck a nerve! LOL! I know you change it up but I think you are missing the boat. More straight weight more straight weight more straight weight more straight weight........................

Rob it appears Paul does not like it straight :omg:

bencher8
05-13-2009, 04:39 PM
I dont like it straight with my bench shirt on....I like fetish stuff like bands and chains with her lol

I understand the idea of using more straight weight...I do straight weight as much as I do bands and chains. I havnt heard any suggestion on how to add more in my training. Now if you are saying that my exercise selection is neglecting the lower part of my rom with straight weight then I can see what you mean, but I hope the shirt makes up for my losses there.

As far as I can see my options are:

1. Alternate my accomodating resistance day to every other mini cycle
2. Use straight weight in the same training session as my accomodating resistance
3. Use less weight on my 3 brd shirt lockout day, so I can do some greater range of motion shirt work with straight weight

So ya'll understand, I am reluctant to remove the accomodating resistance, as I have done this before and I became slow, sluggish, and weaker. I have tried using accomodating resistance and straight weight in the same training session, and I didnt like it, I didnt see any improvement in my bench by doing those things.

Ya'll seem to want me to replace the accomodating resistance with straight weight.....If I do that consistantly, I will lose speed. I will also lose the overload concept to make my tri's stronger.....whats the solution?

I know, straight weight, straight weight, straight weight lol That wont work for me....

MarcusWild
05-13-2009, 05:18 PM
I have two possible ideas:

Do you think you could do 3-5 full range singles with 800-850 straight weight after your shirted ME work (weeks 1 and 3)? That'd let you get some straight weight, full range work with a weight that shouldn't beat you up too much.

That or you could vary the board height in week(s) 1 and/or 3. You could use boards to warmup, then once you have enough weight to touch start going full ROM. Then go full ROM for 2-4 singles and work up close to a full ROM max. Then add in a 1, 2, or 3-bd and work up a more to above your full ROM max. This way you'd get in a few full ROM lifts each shirted bench workout, but you wouldn't be doing a ton of full ROM where you beat yourself up. Plus, you still get to do some board work to overload the lockout.

chris mason
05-13-2009, 06:13 PM
I dont like it straight with my bench shirt on....I like fetish stuff like bands and chains with her lol

I understand the idea of using more straight weight...I do straight weight as much as I do bands and chains. I havnt heard any suggestion on how to add more in my training. Now if you are saying that my exercise selection is neglecting the lower part of my rom with straight weight then I can see what you mean, but I hope the shirt makes up for my losses there.

As far as I can see my options are:

1. Alternate my accomodating resistance day to every other mini cycle
2. Use straight weight in the same training session as my accomodating resistance
3. Use less weight on my 3 brd shirt lockout day, so I can do some greater range of motion shirt work with straight weight

So ya'll understand, I am reluctant to remove the accomodating resistance, as I have done this before and I became slow, sluggish, and weaker. I have tried using accomodating resistance and straight weight in the same training session, and I didnt like it, I didnt see any improvement in my bench by doing those things.

Ya'll seem to want me to replace the accomodating resistance with straight weight.....If I do that consistantly, I will lose speed. I will also lose the overload concept to make my tri's stronger.....whats the solution?

I know, straight weight, straight weight, straight weight lol That wont work for me....

Paul, you are a better bencher (by FAR) than I will ever be, so I am not sure I should even think to give you advice, but I also think that I am a reasonably good "coach" when it comes to certain things.

Here is what I know: I know that strength is EXTREMELY specific. THAT is why the conjugate method works, differing a movement, even slightly, greatly varies the stress on the CNS.

Now, taking the above into account, if you don't do the powerlifts EXACTLY as you will do them in a meet (full ROM with a shirt with straight weight in this case), you are cheating yourself out of the ability to optimize your nervous system to the movement AND you may be reducing your confidence with the weight in that movement as Rob mentioned.

So, with the template you provided above, I would recommend you drop the reverse bands and make that your straight weight day. Reverse bands essentially function much like board work in that they work more of the lockout portion of the ROM. You are getting plenty of board work with your other ME days.

I think you would see a significant meet benefit if you do.

bencher8
05-13-2009, 08:35 PM
The problem with full rom lifts are they beat the heck out of me....either rev band, straight weight, or bands/chains. I pick the rev band cause it seems to beat me up less.

If I do 3 lifts with 800-850, I would not be able to do 3-4 more with brds. I am a bench specialist, I dont have stamina lol

How about this....I take some of chris' advice and change my rev band day to a straight weight full rom day( but I only want to do this every other mini cycle...why, cause it is too fun to take out lol) and on my accomodating resistance day I will cut down on how much resistance I use. Instead of loading up 200 pounds of chains or bands I will limit it to 100 pounds of bands and 80 or 120 pounds of chains....sound like that might work?

Travis Bell
05-13-2009, 08:47 PM
I think with throwing in more straight weight touch sets and gaining some weight, you'll be set to make some HUGE PR's Paul.

I like the reverse bands too, but i use them in place of the boards when it comes to shirt work. Depending on how you set them up, they can actually kick in (or stop helping you rather) around mid range instead of just top end.

Keep it fun though. Just remember, hitting 950 in a meet would be pretty fun too

chris mason
05-13-2009, 10:30 PM
The problem with full rom lifts are they beat the heck out of me....either rev band, straight weight, or bands/chains. I pick the rev band cause it seems to beat me up less.

If I do 3 lifts with 800-850, I would not be able to do 3-4 more with brds. I am a bench specialist, I dont have stamina lol

How about this....I take some of chris' advice and change my rev band day to a straight weight full rom day( but I only want to do this every other mini cycle...why, cause it is too fun to take out lol) and on my accomodating resistance day I will cut down on how much resistance I use. Instead of loading up 200 pounds of chains or bands I will limit it to 100 pounds of bands and 80 or 120 pounds of chains....sound like that might work?

Sounds good with a tweak? Keep the accommodating resistance the same. Instead of straight weight once every other mini-cycle, rotate it in once every 3rd session. That way you will alternate which days it replaces and still get to do all of the work you love. In addition, you will get a touch more frequency without burning yourself out too bad?

Chris

MarcusWild
05-13-2009, 10:42 PM
Your reverse band is shirted? I think shirting up 3 weeks in a row may be an issue. I know you're a bench specialist, but even shirting up every other week can take a lot out of you. What if you only shirt up every other week?

Other than that, I like your idea of replacing reverse band with straight weight every other mini cycle. I also like your idea of decreasing the band/chain weight. I think it's OK to start out with lots of chains/bands far out from the meet. Then work with less chains/bands each cycle as you get close to a meet.

Travis Bell
05-14-2009, 07:50 AM
Your reverse band is shirted? I think shirting up 3 weeks in a row may be an issue. I know you're a bench specialist, but even shirting up every other week can take a lot out of you. What if you only shirt up every other week?

Other than that, I like your idea of replacing reverse band with straight weight every other mini cycle. I also like your idea of decreasing the band/chain weight. I think it's OK to start out with lots of chains/bands far out from the meet. Then work with less chains/bands each cycle as you get close to a meet.

Paul has a bum shoulder that doesn't allow him to do tons of raw work like he used to.

Even though I don't wear my shirt hardly at all, lots of the best benchers are in their shirts all the time

Rob Luyando
05-14-2009, 08:09 AM
Paul I could just go easy on you and leave this alone but then you wouldn't feel the love. I like your option #2 above. Still do your fetish stuff but also do 2 straight weight sets toward the middle of your work out. You are strong as ever and probably stronger then me when I was at my best. The only diference between you and I was was that I am 200% confident with any amount of weight on the bar and totally focused. Well and I am shorter have a better bench boiler, shorter arms and better looking. I could probably go on for a while. Seriously 950 is easy for for you 1000 is what I would expect from you If you need to pretend the bands are hooked to the bar at the meet then do so. Just quit messing around and put something up that shows your potential. Damb your starting to piss me off. I am going a week earlier to get sized up for my new shirt.

bencher8
05-14-2009, 10:22 AM
lol thanks guys!

Yeah, I dont have a pec tendon in my right pec and my left shoulder is half shot..prolly from all the heavy band stuff through the years...isnt that ironic, what makes me strong is also what is killin me lol

Rob, Im feelin the love yo! lol Im working on putting up something that shows my ability....stay out of shirts, I dont want you to bench 9 AGAIN before I do it the first time lol

Rob Luyando
05-14-2009, 12:14 PM
lol thanks guys!

Rob, Im feelin the love yo! lol Im working on putting up something that shows my ability....stay out of shirts, I dont want you to bench 9 AGAIN before I do it the first time lol

OK then you have three more weeks to get it done. I will be doen with my 16 week raw cycle and then its back to being the whore that I truly am.