Results 1 to 18 of 18

Thread: Your favorite bench overload techniques?

  1. #1
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650

    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!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #2
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,812
    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.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  3. #3
    Wannabebig Member
    Join Date
    Jan 2008
    Posts
    86
    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

  4. #4
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    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
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #5
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Reverse band bench!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #6
    Wannabebig Member
    Join Date
    Jan 2008
    Posts
    86
    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

  7. #7
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    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
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  8. #8
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    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.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #9
    NASA KY CHAIRMAN NASAKYCHAIRMAN's Avatar
    Join Date
    Jun 2006
    Location
    GREAT BLUEGRASS STATE
    Posts
    1,158
    I like board presses and reverse band bench press.
    TRAIN HARD

    "BIG WILLIE" J.T. HALL

    http://www.youtube.com/user/NASAKYCHAIRMAN
    http://www.houseofpain.com/blog.html?search_author=9

    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

  10. #10
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    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.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  11. #11
    Senior Member
    Join Date
    Mar 2009
    Posts
    703
    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

  12. #12
    Senior Member
    Join Date
    Aug 2005
    Location
    Rhode Island
    Posts
    12,251
    reverse band bench w/ monster bands, can go crazy heavy w/ boards partner has done 1050.
    2000 or bust

  13. #13
    Senior Member
    Join Date
    Aug 2009
    Posts
    453
    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.

  14. #14
    Senior Member
    Join Date
    Apr 2008
    Location
    ohio
    Posts
    601
    raw 4 board 3-8 reps

  15. #15
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    Location
    CT
    Posts
    5,376
    Raw boards with and without bands for assitance work, not ME work.
    Last edited by vdizenzo; 10-08-2009 at 04:11 PM.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  16. #16
    exDBB goldenchild
    Join Date
    Aug 2009
    Posts
    13
    raw chains or bands, shirted two board with the shirt as jacked as you can get it

  17. #17
    Senior Member
    Join Date
    Aug 2008
    Location
    Alabama, USA
    Posts
    1,529
    Shirted 2 board presses (high boards for my stroke) for singles and very heavy (shirt jacked) to as much as 800+.
    Proudly Sponsored by Titan Support Systems Inc. and 'Monster Barbell'
    Training log: (Mastermonster's Quest For The Records)

  18. #18
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    Thanks everyone!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

Similar Threads

  1. Powerlifting Terminology
    By Sensei in forum Powerlifting and Strength Training
    Replies: 28
    Last Post: 10-05-2010, 04:03 PM
  2. The bench Press
    By Reinier in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 02-01-2010, 04:39 PM
  3. The Bench Press
    By Adam in forum Bodybuilding & Weight Training
    Replies: 17
    Last Post: 05-17-2007, 11:46 AM
  4. Is this a good way to improve bench strength?
    By Patriot54 in forum Bodybuilding & Weight Training
    Replies: 15
    Last Post: 01-16-2005, 06:12 PM
  5. For HIT Jedis Powerlifters and Power Bodybuilders: The Evil Russian Speaks
    By silles in forum Powerlifting and Strength Training
    Replies: 23
    Last Post: 01-07-2004, 12:29 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •