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Thread: Speed Bench off boards?

  1. #1
    THE 800 QUEST NickAus's Avatar
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    Speed Bench off boards?

    Anyone do Speed bench off boards?
    1, 2 or 3 board for saving the shoulders while working the lock-out/ speed?
    Thank you very much.

  2. #2
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    I'll use a 1-bd or foam sometimes. It does save on the shoulders.
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  3. #3
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by MarcusWild View Post
    I'll use a 1-bd or foam sometimes. It does save on the shoulders.
    Yeah I like to do the same, I know Rob likes doing speed off the 3 board with to save the shoulders-I don't really know of anyone else though.

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    Risk10k Clifford Gillmore's Avatar
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    I use foam to teach me to teach me to go faster, a one board could do the same.

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    Wannabebig Member icedutah's Avatar
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    Next week I'll start using the rolled up piece of carpet that I use for carpet presses. I have one that's about 5" and one that's about 3". I'll use the shorter one for speed benching.

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    Go Bears Pete22's Avatar
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    I've used a 1-board in the past when my shoulders and pecs were feeling a bit beat up. Carpet or foam would be good to throw in occasionally as well.
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  7. #7
    Super Moderator vdizenzo's Avatar
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    Why not work the bottom of the lift? With all of these specialized lifts it's no wonder a lot of powerlifters do not look muscular.
    Last edited by vdizenzo; 08-20-2009 at 03:27 PM.


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    Wannabebig Member Priest's Avatar
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    Never did explosive speed work to a board.
    I use that day to get speed off of the chest.

  9. #9
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by vdizenzo View Post
    Why not work the bottom of the lift? With all of these specialized lifts it's no wonder a lot of powerlifters do not look muscular.
    Do you look muscular Vinnie? Are you in any magazines?
    Just playing, I just want to still train speed with-out hurting my shoulder which is not 100% at the moment.
    Do you think I will still get a good training effect this way?
    Thanks.

  10. #10
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    If its not 100% are you sure you should be doing speed work at all? How bad is it?

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    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by vdizenzo View Post
    Why not work the bottom of the lift? With all of these specialized lifts it's no wonder a lot of powerlifters do not look muscular.
    I totally agree.

    I've never used boards or foam for benching.

    I guess if you had to for a couple weeks, that'd be fine, but really work on getting back to full range as soon as possible. You need to train your muscles to move the weight the same distance you'll move it at a meet.


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    THE 800 QUEST NickAus's Avatar
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    [QUOTE=Reko;2195995]If its not 100% are you sure you should be doing speed work at all? How bad is it?[/QUOTE

    I really only notice it if I go any lower than a 1 board raw, other wise it is pretty good.
    Thanks.

  13. #13
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Travis Bell View Post
    I totally agree.

    I've never used boards or foam for benching.

    I guess if you had to for a couple weeks, that'd be fine, but really work on getting back to full range as soon as possible. You need to train your muscles to move the weight the same distance you'll move it at a meet.
    Ok thank you Travis.
    I will do it off a 1 board for a couple more weeks then go to chest and not do anything balistic.

  14. #14
    THE 800 QUEST NickAus's Avatar
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    Thanks everyone for your help!

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    Nick,
    I always go full ROM on speed day... Bear in mind you should only be using 55% of your current 1RM (raw) Get that shoulder checked or take a little time off, if you're having trouble tolerating the pain w/ that amount of weight

    good luck,
    RC

  16. #16
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by robchris View Post
    Nick,
    I always go full ROM on speed day... Bear in mind you should only be using 55% of your current 1RM (raw) Get that shoulder checked or take a little time off, if you're having trouble tolerating the pain w/ that amount of weight

    good luck,
    RC
    Thanks Rob, yeah I am only using minis + 135 at the moment-best raw bench is 350 touch and go.
    Will do speed off 1 board then back to full range as soon as I can.

  17. #17
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by NickAus View Post
    Do you look muscular Vinnie? Are you in any magazines?
    Just playing, I just want to still train speed with-out hurting my shoulder which is not 100% at the moment.
    Do you think I will still get a good training effect this way?
    Thanks.
    You said saving shoulders in your first post. I did not take that as you having an injured shoulder. With the injured shoulder I can understand using the board somewhat. However, I would focus on getting the shoulder right first and foremost.

    I know I am not ripped by any means, but I am definitely carrying a fair amount of muscle mass. There's no doubt when people see me that I lift weights. There's no doubt I lift lots of burgers and pizza also.


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    Administrator chris mason's Avatar
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    Remember why DE day was created in the Westside template. It was created for lifters (most people) who could not tolerate 2 ME workouts for a given body part per week.

    Speed work off boards will not do much for your lifting. It won't do much for anything in my opinion.

    Find another way to train around your shoulder issue for now. Try skipping barbell work for a few weeks and just stick with 15-20 rep sets of dumbbell presses.


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  19. #19
    THE 800 QUEST NickAus's Avatar
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    The thing is it only hurts when I go below 1 board height raw.
    I can do everything else with no shoulder pain.
    Should have been more clear I know.

  20. #20
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    My 2 cents

    Board work should be utilized to work your weak points of your lift. Now if you check out my training logs you will see that the majority of my speed work is done off a two or three brd. That is where my speed is the slowest so thats where I concentrate on. Full rage work is ok when needed but I do enough work to keep my muscular appearance and yes I have been in magazines.

  21. #21
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Rob Luyando View Post
    My 2 cents

    Board work should be utilized to work your weak points of your lift. Now if you check out my training logs you will see that the majority of my speed work is done off a two or three brd. That is where my speed is the slowest so thats where I concentrate on. Full rage work is ok when needed but I do enough work to keep my muscular appearance and yes I have been in magazines.
    You must admit, your bench is just about as different as any I have ever seen. Not to leave out, very impressive. Also, you continue to do a fair amount of full range work and clearly you have a very solid background in training. Do you kind of get what I'm saying about about some powerlifters not looking like they really lift? I think people are turning to specialized training too early. The lack of muscular development and proper technique will bite them in the ass in the long run.


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    vinnie, what do you mean Robs bench looks different than others you have seen? Just wondering what you mean specifically...

    I agree that specialized training is utilized too early, but I think it CAN be used early. The problem IMO, is that it is used too OFTEN. A good mixture of specialized lifts and good,old fashioned full range training can be a good program. The problem is that a lot of lifters have no idea how to set up a smart training program and dont have anybody to show them...
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  23. #23
    THE 800 QUEST NickAus's Avatar
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    Yeah I really do need to continue building my base that's for sure.
    What I'll do is use a 1 board for 2 weeks then go full range.
    I'm pleased I asked the question, really appreciate getting advice from everyone.
    Thanks!

  24. #24
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    I do agree with Vincent that you have to pay your dues with all your core work before you switch to the advanced techniques. I made my current training partner train with me for a year all raw work before I would even let him try a shirt. It has helped him out tremendously.

    And I am curious how is my benching any different then others? I cheat just as much as the next guy and use my God gifted Boiler?

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    god gifted boiler? I think that thing is totally man made! made by sloppy gene's awesome omelete lol
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