Hey guys, i am training on an Ed Coan periodized four day routine. Squat, bench, deadlift and bench assistance.
Right now i have a basic set of exercises i am using for bench assistance, but now that i have access, i want to incorporate two board presses to aid with my sticking point in raw bench.
Here is what i do on these days
I am trying to figure out whether i should do two board BEFORE or AFTER the speed bench because MP will be first in the rotation.
Right now i am leaning towards after, since i really wont be fatigued by the speed bench and it can be used as a type of warmup for 2 board.
if you are planning on maxing out on your 2 board, i would suggest that you do that on your regular bench day and NOT on your assistance day. Also you don't need to warmup for anything except your first excersise. also if you are sticking midrange, maybe you could try some floor presses. i wouldn't do any 2 brd. on this day. throw in some upper back stuff. you could even do banded floor presses as your speed work.
I agree the 2-bd should be on the heavy day not the accessory day. Most people can't bench heavy twice a week, and that's what'll happen if you add 2-bd to the accessory day. I think you'd get more mileage from adding lat work and dumbbell bench to your accessory day. Also, I'd speed bench before the MP. Bench is your focus. Always do your most important movement first.
I agree with the above that the heavy board or floor presses should be done on a Max bench day after your ME bench, not speed day. Also, why do one exercise for back on a bench day? I would recommend a day divoted just to back, if you have the time.
Can't wait 'til tomorrow, 'cause I get stronger every day!
It should go on the bench day, not the bench assistance, but just make sure it fits within the perodization, otherwise you'll end up overtrained
I disagree with you guys because I train diferent. If you are going to work speed work and heavy boards the same day do your speed work last. Bench only guys can get away doing this because they are not beating themselves up as much as fullpower guys.
but since you are following Ed Coan's training program I would try to make contact with him and see what he recomends. He trains ad Quads gym in Chicago.
Last edited by Rob Luyando; 06-12-2009 at 08:30 PM.
my back is my strongest bodypart and i train back movements in the coan phillipi deadlift program on a different day
i probably should have specified, im not really trying to max out on the 2 board. id probably work up to a comfy 5rm and try to slowly improve from there. but point taken about not overworking myself.
however, that would be the only compound exercise taken close to failure that day.
additionally, on the subject of floor presses, those have always caused me considerable discomfort in my left elbow so i tend to avoid them. they are very rough on my joints compared to basically any other lift.
2 board causes none of these problems and i like it better because i am able to press out of my natural arched bench position and imo this makes it carryover better to the actual competiton lift as opposed to a flat backed press like floor press.
i do close grip and incline after my bench on my bench day bc thats how its setup in the coan program which i have had success with
also, i add in the powershrugs because i find that they are very effective in helping my deadlift and they dont really fit on my deadlift day. i only do a couple sets and its been helpful so far in really solidfying my lockout
i may try to contact him to ask him what to do.
right now my plan was only to do one moderate workset with a paused 2 board to build up some pop at that ROM, but i will take all suggestions into consideration for sure
THANK you all very much for your help, and feel free to add more. It all helps
Last edited by Kenny Powers; 06-12-2009 at 09:11 PM.
Thanks Kenny. I don't think you can go wrong with more lat AND more tricep work for raw bench. I don't think you'll ever see a big raw bencher that doesn't have a wide upper back and big arms (upper arm size is mostly tricep).