View Full Version : changes to my DE work

06-06-2013, 02:49 AM
just want to share with everyone what im doing with my DE work.

first off all, my sticking points in the bench press is midway, and my deadlifts are always sticky off the floor (sumo). so im using only straight weight for now.

second, when using a set percentage, it always takes me until halfway through my sets before i actually start moving the weights fast.

so i decided it might be better for me to wave the percentages rather than sticking with the same weight. simple really...this is how it looks

Bench press:
as i said, it takes me a while to warm up, and i never liked the 3 grips thing. so this is what i did...

week 1-2-3
50%3x3 close grip, 55%3x3 medium grip, 60%3x3 wide grip.

by the time i get to 60%, im all warmed up and feeling much faster for them 60% sets.


week 1: 8 singles
45%2x1, 50%2x1, 55%2x1, 60%2x1

week 2: 6 singles
45%2x1, 50%2x1, 55%1x1, 60%1x1

week 3: 10 singles
45%2x1, 50%2x1, 55%3x1, 60%3x1

this is where ive noticed it the most, from 45% weights are exploding off the floor even when i get to 60% which for me hasnt happened before. thats why i thought this worth sharing with everyone.

any suggestions welcome!

06-06-2013, 10:00 AM

06-06-2013, 11:29 AM

just straight weight for now

Brian Hopper
06-06-2013, 12:49 PM
How long have you been doing this or are you just starting?

06-06-2013, 01:37 PM
How long have you been doing this or are you just starting?

i have only done 3 weeks of it.

too early to know if its effective, but only cos im feeling much faster on my DE days since this change i felt the need to get it out there and see what others thought to it

Travis Bell
06-06-2013, 08:18 PM
For guys who don't like to use the same weight for all three grips, usually I recommend splitting it up into three weeks.

So week 1 - close, week 2 med and so on.

I have done what you are describing and just found it to leave me feeling like I never found my groove. Every 3rd set I was changing something and I didn't like that.

But if it works keep it going. Obviously the tell will be in if you are hitting PRs on your ME day as a result.

06-10-2013, 02:11 PM
For your bench try using 40,45,50 % but off the floor.Split second pause w tris on the ground and if you can add chains. That should help.