I am going to start using a 2 board press for bench, and I'm wondering what the rep scheme should be like. I've heard you should use singles as opposed to reps. Normally for my max effort bench without boards I do reps of 3.
Most people work up to a heavy single.
Age: 24 Height: 5'9" Weight: 185
Gym PRs: 365/240/440=1045
People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate
The never-ending pursuit of becoming Strong(er) - My Westside journal
You can pretty much do singles or triples. Unless you have an abnormally short stroke then you are going to be working low end to mid range strength with a two board so while it changes the dynamic of the regular bench quite a bit, it is still closer to a full range bench than a 3 board or above. So, if triples have been working for you then keep doing them. You should probably rotate exercises and do some singles every few weeks though.
I like to pyramid up to a max single.
"BIG WILLIE" J.T. HALL
611 MISS ATTEMPT AT THE 2008 BP NATIONALS
562lb DRUG-FREE COMPETITION BENCH PRESS
491 COMPETITION UNEQUIPPED BENCH PRESS
2008 & 2009 NASA PRO BENCH PRESS CHAMPION
#1 DRUG-FREE BENCH PRESSER IN KY
I had never really done 2 board before so I did sets of 5 until I felt like I "learned it."
Stats: 11/15/07-First-meet--2nd Meet----3rd meet
Max Bench: 255---220-----------280------300
Max Squat: 405----395----------440------460
CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.
I am big on doing triples on a board until it is time to get shirted up then heavy singles.
I go to the chest for sets of three. Then when i get to a heavy set i use the brds till i work up to a heavy single.
We usually work up to a max or near max triple and then drop down to singles.
When I first tried maxing on 2 board press, for instance, I could hardly do 270,10 lbs over my max. a week later on ME day I did 275. I worked in sets of 5s on my DE days and learned to tuck my elbows more and push up with my belly, then the next time I tried maxing I dominated 305 with no spotter. This was was a little less than a month later, and at my strength thats a huge jump.
hazerboy do what works for you. there isn't a program set in stone for everyone and anyone that thinks they know everything knows very little. 30 pound pr thats awesome. great job
I would say something between 1 and 5 reps works great for me on the boards, with triple as must in the offseason and single when I'm close to a competition
500lbs bench, here I come!!!