The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    THE 800 QUEST NickAus's Avatar
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    Your favorite bench overload techniques?

    Was thinking about my favorite overload movements which are:

    Shirt reverse average bands
    Shirt 3 board against doubled light bands
    Raw 5 board with 5 sec hold at top

    What do you guys like best? What has made your bench go up?

    Thanks!
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  3. #2
    Moderator Brian Hopper's Avatar
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    My favorite would have to be reverse bands, floor presses, and raw board presses. I feel these three have helped out my shirted bench alot. I haven't tested my raw bench in over a year.
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  4. #3
    Wannabebig Member
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    Shirted 2 board bench with doubled greens or doubled blues (make sure you got them anchored with a good rack or yu gonna kill yosef)

    CT

  5. #4
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by chris taylor View Post
    Shirted 2 board bench with doubled greens or doubled blues (make sure you got them anchored with a good rack or yu gonna kill yosef)

    CT
    You sure, how do you set up the doubled blue bands?
    Squat briefs only 625 @ 210
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  6. #5
    GFH Lones Green's Avatar
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    Reverse band bench!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
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  7. #6
    Wannabebig Member
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    i figure the doubled blues to be over 400lbs tension at lockout (for me with my short arms) when anchored correctly so i wouldnt hit the double blues unless yur benchin over 6, I anchor them under the leg of the power rack which is about 3 inches from the floor.

    CT

  8. #7
    GFH Lones Green's Avatar
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    Quote Originally Posted by chris taylor View Post
    i figure the doubled blues to be over 400lbs tension at lockout (for me with my short arms) when anchored correctly so i wouldnt hit the double blues unless yur benchin over 6, I anchor them under the leg of the power rack which is about 3 inches from the floor.

    CT
    That is INSANE haha
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  9. #8
    THE 800 QUEST NickAus's Avatar
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    Yeah that is some serious tension!

    Too much for me, I guess you have a couple of guys lift the bar from down low up into the hooks at the start.

    Most I have done (in shirt) was two sets of minis + one set monsters using 2 dumbells per side, tension was around 260.
    I will try this off a 3 board in the next few weeks and post my result.
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  10. #9
    NASA KY CHAIRMAN NASAKYCHAIRMAN's Avatar
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    I like board presses and reverse band bench press.
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  11. #10
    Westside Bencher Travis Bell's Avatar
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    I've done doubled blues before. Make sure you attach them to a rack that is bolted to the ground.

    Did it once and just felt that there wasn't enough weight at the bottom for it to be a real effective exercise for me. Plus my wrists and elbows ached for a week LOL. Think I worked up to a little over 400 bar weight. CT and I have about the same arm length.

    I'm not real big on bench overload anyways. If I do it, it's usually reverse band bench.


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  12. #11
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    Quote Originally Posted by NASAKYCHAIRMAN View Post
    I like board presses and reverse band bench press.
    Agreed... I get the most out of these two!

    RC

  13. #12
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    reverse band bench w/ monster bands, can go crazy heavy w/ boards partner has done 1050.
    2000 or bust

  14. #13
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    Reverse band 2 board press is my favorite. I miss it, I changed my routine a little over a week ago, to let my shoulder recuperate, I don't lift anything heavy and It already feels 10 times better. I was going to stay on this program for 6 weeks but I miss my heavy lifting, all these reps kills me.

  15. #14
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    raw 4 board 3-8 reps

  16. #15
    Super Moderator vdizenzo's Avatar
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    Raw boards with and without bands for assitance work, not ME work.
    Last edited by vdizenzo; 10-08-2009 at 04:11 PM.


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  17. #16
    exDBB goldenchild
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    raw chains or bands, shirted two board with the shirt as jacked as you can get it

  18. #17
    Senior Member
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    Shirted 2 board presses (high boards for my stroke) for singles and very heavy (shirt jacked) to as much as 800+.
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  19. #18
    THE 800 QUEST NickAus's Avatar
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    Thanks everyone!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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