View Full Version : Dynamic bench day question

11-30-2010, 01:56 PM
with dynamic bench im doing 10 sets of 3 reps under 3secs using various grips, but it states use 50% of your 1 rep max, but that seems kinda light should i go heavier or use bands or what ? oh and btw my one rep max is 310 and 50% is 155lbs

11-30-2010, 02:03 PM
If you are using straight weight only perhaps 60% would be better but I would buy some bands!

Most use 40-50% bar weight plus varying bands.

SPEED is the main thing on this day so dont worry about not loading the bar.

Some others may have better ideas to add.

11-30-2010, 02:13 PM
i have bands, so its ok to add weight like 185 or 205 or even 225 as long as i get the 3 reps in under 3secs or just add the bands to 155

11-30-2010, 02:25 PM
I'm sure Travis could prob answer this better but Nick is right. Dynamic Effort is about speed. Simply doing 50% for triples is not dynamic effort if the weight is not moving fast enough. DE is about learning how to apply maximum force to a sub-maximal weight. If 50% is too light (ie meaning no carryover after a few cycles while maintaining good bar speed), then 60% may be the area. I'm sure there are 500+ lb raw benchers who use less 50% for DE work. It's all about that bar speed.

Assuming the 155 is 50%, you may need to lower that if you are adding accomodating resistance (assuming you set up the bands correctly) since you should get some tension at the bottom of the movement.

11-30-2010, 02:32 PM
ok thanks guys i appreicate the quick answers i am new to the powerlifting split stuff

11-30-2010, 03:31 PM
I agree with NickAus.

50% of your raw bench max is a guideline. You want to focus on speed. I suggest you look at some videos of Travis Bell speed benching to get an idea of what "speed" really means on the dynamic day.

Using bands or chains is best in my opinion. This teaches you to create force. Straight weight can be good too though.

11-30-2010, 03:32 PM
Yeah 40% plus minis would be good.

Brian Hopper
11-30-2010, 05:47 PM
I usually keep the bar weight about 40-50% and i'll add double minis or double monster minis. If i'm going to use chains, i'll add about 130lbs of chain. If I feel that the weight is moving fast, i'll add 10lbs each side and if it's moving slow then i'll go down. Like everyone else has already mentioned, it's all about speed. If your not sure what weight you should be using just start light and then add more as you go.

12-01-2010, 06:57 AM
Ok thanks i have to try my bands next dynamic upper day..but thank you all for the advice

12-01-2010, 07:02 AM
As everyone else said, it's all about speed. But don't forget form. If your form is off and you aren't in control, just going fast will screw you up. Controlled speed, proper form, reinforce your technique.

Also, if you haven't used bands before, start off lighter than normal for a few sets to get the feel of them.

Brian Hopper
12-01-2010, 08:53 AM
Also, if you haven't used bands before, start off lighter than normal for a few sets to get the feel of them.

Good point, I know if I don't use bands for awhile it will take me a couple of sets to get use to it. If you never done speed work with bands, like Drew said start off with lighter weight and maybe a lighter band such as a double mini.

12-01-2010, 10:09 AM
I'm not a big bencher, but my favorite was to do it is week 1 two pairs of red bands, week 2 a red and black, week 3 purple bands. With 135 bar weight the whole time. Thats only 36% bar weight of my max, but its what I've found to work the best. The % thing is just a guide line, and if 60% works better for you than 40%, do it

12-01-2010, 07:08 PM
thats what i just purchased a double mini because i figured idk what im really doing as far as bands yet lol

12-01-2010, 08:06 PM
When I hit my first 600 raw I was only using straight weight. I started with 185 for 8x3. Over the weeks I cycled the weight up. By the end of about 16 weeks I was finishing speed work with 365 and it was just as fast as 135.Speed work is not ego work. Be fast period!