Is there a circa max for bench?
Is there a circa max for bench?
negatory there good buddy.
At least in the traditional sense of using a lot of band tension for a couple weeks leading up to a meet in shirts.
We just throw our shirts on a couple weeks out, usually take an opener and sometimes a second and then shut it down.
Travis, I've always wondered about this. Is the reasoning behind this because Circa Max involves around 40% band tension with around 45% bar weight (at least from what I've seen Louie define as Circa Max for squatting) and due to less supporting musculature and recovery time for the bench? Or maybe due to amount of overspeed you'd see with that type of tension?
Seems WS has always favored straight bar weight whereas a Circa Max in squatting always involved band tension, although god knows this probably changes so much. I've always wondered if perhaps Louie ever assigned a circa-max phase with using chain weight instead of band tension, assuming a proper amount of volume above 90%.
To be honest I've never asked him. However I believe it has more to do with the amount of gear you can wear in the squat. Circa Max isn't done in full gear. You don't really have the option of doing partial gear in the bench.
Plus the amount of abuse your body would take from benching like that would be too much, especially for full power lifters.
Good to know, I was wondering also!
I have contemplated trying something along the lines of 80-90% bar weight and 10-20% chains for the bench. May give it a go and see what happens.
Thanks for the response Travis. I forgot there was minimal gear on the circa max, I assumed suits were down with briefs during it, so yea that makes sense. I know Tate claims there is a circa-max in a few articles, but said noone ever really did it with tension, just straight weight. I think some type of chain-circa max phase would be interesting martin, especially assuming if your bar speed is an issue on heavy attempts.
The chain weight need to be relatively light (for most I guess) because I cant touch with alot less than I can press very well in my comp shirt.
Something like working upto 80% with 10% chains for doubles then the following week hitting the same barweight and adding chain for singles may be my choice.
Chains would be interesting.
Bands we tend to stay away from the closer we get to a meet. One thing I've noticed is that bands just don't tend to transfer over quite as much in the shirt Raw they have some great benefits to training, but in a shirt it just doesn't seem to help as much for whatever reason.
It just abuses me far too much. I've gone over 900 a couple of times with band tension included and it's way above my max. All it really did was beat me to crap for a week or two
Something else that I liked about the chains is that it makes you work harder too touch lighter weights. I think it might be a solution for people that want to go heavier in their shirt, but also have problems touching b/c they spend too much time doing board work. Louie wrote in an article a while back that you need to build the lockout with a full range of motion. This made a lot of sense to me. Hopefully the chain/shirt work will lead to some PRs.
I seem to remember Dave Tate saying in the Westside seminar DVD that they tried it and it didn't work and didn't really expand beyond that.
yea the chains are a different animal as there would be a need for a higher bar weight since more of the chain would be deloaded at the bottom than with bands. Even with say 40-50% bar tension of a 1000 lb squat, that's still a lot of tension in the hole.
Unless someone was a freak of nature off their chest in a shirt but hit a wall mid-range, I imagine having that low end work with maximal bar weight is better for bench. The only person I imagine works with so much bar tension is the Joe Average guy and well yea.
thats the beauty of this sport, noone knows until someone tries lol.
I always thought of a loose shirt (really loose) as minimal gear but i could be wrong about it being an option.
I've done the chain thing for an ME shirted movement and I really like it. We use chains that add ~140 at the top and ~60 at the bottom. Once I get up to about about the equivalent of where I can touch with straight weight (500-525) I can touch with the chains on (~455 in plates plus the 60 of chain). The hardest part for me is that when I fire off the chest it feels like the chains are pulling the bar back towards my head so I have to work a little harder to control the weight. Anyhow I thought it was a great exercise, but then again, in my current shirt I can touch ~100 lbs less than I can press and I was the only one in my group to actually touch that day.
I benched for three weeks with doubled greens-I was dead the following week.
Wow, Karsten and Rhodes both posted in the same day. It's like Christmas all over again.