is it a smart way to change things a lil bit regarding conjugate method ?
here : after the max effort single (floorpress,bandbench, 2board or cgb) i go to straight benchpress for 5 reps , 3 reps or few singles at 90 % paused. for practice !!
after that i go to heavy tricepswork , lats and so on . the point is using the benchpress more often as assistancework for raw benchpressing like my idea above or with 3 x 5-8 reps ...
another thing :
instead of doing speedbench OR RE bench (15+ reps) i would use 75-80 % for multible sets (3-5 x 3-5 reps) i know its heavier than defrancos idea, but on multible sets i don't go all out ..heavy weigh and not to failure . mike tuchscherer is a fan of multible sets ... this idea i would only do when i cut out the benchpress after the max effort work .
i like doing the bench every week, conjugate is great and this could be a good mix .
some thoughts ?
From personal experince in our gym, the guys that tend to do a lot of sets on the bench always get injuries and have slow progress.
.. yes its possible. i am a little bit inspired by a video of travis bell doing max effort bench with bands , and after this he does a double with straight weight for competitiontraining and by brian schwabs program , where on the second day benchpress for 2 x 4-5 reps (planed progression) ...
scott , if you would use conjugate , how would you set up the benchdays for raw benching ?
I used conjugate for years and had success. Injuries creeped up though and I have a limited amount of lifts I can do with out pain. If I hit lifts above 90% every week I get hurt. I would rotate reverse light band bench, 1 board, foam press, 2 board, and benching against looped green bands. Now I just keep things simple and wave %s with plain old benching. If you cab do it, do it. I just wish I worked mobility and soft tissue back in the day before I tore my self up.