Here's video from today's workout.
We used doubled purple bands today which add a little over 200 at the top.
The reason we did bands instead of straight weight is for a couple reasons, but the biggest being it helps you work on technique for touching. As the bands get lighter towards the bottom, the weight becomes less and less (duh right?) which forces you to improve your technique to make it touch. This way, when we head towards these weights (750+) straight weight, touching is a piece of cake.
The other thing is that the bands really work the lockout at the top.
Usually lifters will develop speed off the chest and use that momentum to help them get to lockout. With these bands, they really seem to kick in all of a sudden and take your momentum out (or at least partially).
One thing that popped into my head today is lifters don't think about why they are doing a particular ME exercises. I spend a good amount of time watching video and figuring out how to best attack my weaknesses in my next workout and I really think this is a huge part of my progress in the gym. If you don't know why you are doing said exercise, either come up with a reason (so you can replicate this exercise when you hit the same problem down the road) or drop it and find one that makes sense.
Now...here's the video
"Often Imitated. Never Duplicated"
Edward G. Dudley-Robey, M.D.
That video is impressive. I agree with what you said about this exercise. I got away from doing it for some stupid reason even though it was working. I started doing more reverse band, and it doesn't work as well.
Good lifting Travis you are right in the way you think.I love how you figure out where you need work thru a max effort excercise thats something i need to really look at i kinda just been picking a excercise for the day and doing it i need to really look at what i need to hit.
In your opinion are the purple bands best for a Max effort Bench? reason i ask is because you said that you feel that these take the momentum out of the movement right away.
The reverse bands are good for overload, still make you focus on technique near the bottom (since they do make it lighter at the bottom) but they actually increase speed instead of slowing you down and allow you to lift more.
As for the bands, it depends. Sometimes doubled purples can be too much for raw lifters depending on the quality of their technique and strength level. Some people will be better suited to the doubled minis, monster minis or the like. I would start with the doubled minis and go from there. 200+lbs of tension (the purples) feels like a ton more than 200 lbs because it's forcefully pushing down on you
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.
Aren't bands more detrimental to a raw lifter?
Seems to me, most raw lifters struggle at the bottom of the lift and are better at the lockout. The bands make it light at the bottom of the lift so you're never working on your strength in that portion of the lift but you're increasing your strength at the top tenfold.
Seems to me bands and such are awesome for guys who lift geared and not so much for those who don't. Any info you're willing to share here will be awesome. I looked into getting bands (as a raw lifter) and I thought twice about it because of the issue above...
Jim Wendler, 531 Method"Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
The other thing is raw lifters need to develop speed as well.
Couple years ago, I got out of my shirt and did nothing but raw work. I cycled mini bands, monster minis, purples and reverse green bands and my raw bench went from 450 to 515 in about 5 months.
You can still build your power off the bottom by using things like cambered bar bench and DB bench.
Also, don't worry, there is still plenty of tension at the bottom LOL. They don't just let off. It's just that when you are heading up, it really kicks in harder
Nice work Travis.
Thats some crazy band tension
awesome video... and awesome exercise. Looks fun.
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Went up easy Travis Awesome
JERSEY IRON POWERLIFTING
Currenty ranked #1 198 Multiply
Best meet lifts @220 840/650/575
Best meet lifts @198 875/585/630
Best Raw Lifts @198 650/425/575
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20 hotdogs+buns in 30 minutes
simply amazing. Just curious..... how often do you guys train shirted vs raw?
That exercise is worth trying!!!!!!!!!
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Best geared meet @ 242
1030SQ, 640BP, 685DL and 2355 total
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665SQ, 440BP, 727DL and 1815 total
Best raw meet w/sleeves @ 275
700SQ, 452BP, 722DL and 1874 total
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