Hi I don't compete (yet). Dave Tate said in an interview that in that case you should max out on the bench and squat every 8 weeks. But for example the 4 week "pendulum wave" for DE squats obviously ends after 4 weeks?
Or say for example If I max out on the bench theres no way my 60% on DE day is going to be the same 8 weeks later. I appreciate these are just guidelines but what the celing over 8 weeks, say 65% or is the three reps in three seconds a more appropriate guide.
You stick to you % untill you max again. First, speed is more important on DE days than adding a cpl of lbs to the bar that is a mistake alot of ppl make.
I wave band then chains but I am using closer to 40% of my 1rm and I feel that works better for me as long as you are explosive with the bar speed thats the whole idea.
You will be maxing every ME day, just not str8 off the chest bench press. Could use floorpresses w/chains or alot of different board presse etc
EDIT: I think if I remember right there are different % for geared and for raw lifters as well. Best thing Iv done is have a spotter who knows something watch you lift and when he sees you start to slow down drop some weight off the bar and stay there and get in and get out quick rest periods for de day everything should be fast.
Last edited by C...unit; 04-03-2011 at 05:17 PM.
Last edited by C...unit; 04-03-2011 at 07:07 PM.
Considering you are not always on a regular bench for ME, DE is a good place to keep your form in check. You can throw dumbells or floor press in once in a while, but it's not really DE work.
I made my best gains at 42% of my 1RM for DE BP. I think the guideline Dave and Louie both talk about is 20 out of 200 lifts on DE day being above the traninng percentage.
3 Weeks with Mini's
3 Weeks with Chains
3 Weeks with Straight weight-find new max on last training day with straight weight.