yo, the next few months i will use a cloes grip for benching like konstantinovs , because in the 90+% i am always nearly same strong , than with wider grips , and starting off chest is awesome . so if i use conjugate , which things should i change ? which max effort exercises (weekpoint on 3 boardhight) should i use ?
how long have you been training and how much do you bench now?
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My smolov blog '12 : start 475 - finish: 520
i am 34 and i train since 20 years (with weights, powerlifting since 8 years) i bench 340 with narrow , close and wide grip on competition . tngo 350 . i trained with conjugate , texas method and 531 .
So you bench more with a wider grip but you want to use close grip? That makes absolutely no sense to me but whatever.
You can still rotate max effort exercises just normally. Just don't do them all at the same grip.
paused bench with close grip is the same like wide grip(with perfect technique!). start is 1000x powerfuller . wide grip = shorter rom , but after a 1-2 second pause its harder to start and getting speed. so i don't have a benchcomp. the next 6 months , thats why i focus on the close grip inspired by hoornstra and konstantinovs .
I agree with Travis here. Close grip is good to work your triceps, but everyone is built differently. Lift using whatever technique lets you lift the most weight.
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i said that i benched 340 in a competition with 3 different grips in the past . so 350 is only touch and go in training . with pause the close(r) grips are the best !
Like it was said above, don't just use close grip though. You want to build and strengthen EVERY muscle that is used in the bench. So if you only do CGBP, your tricep strength will be awesome but everything else will suffer. The whole point of a Westside/conjugate method is to address your weaknesses and build them up. If CGBP is your strength... then it's the last thing you should focus on.
36 yr old novice PL
Best lifts (non competition):
Squat - 305
Bench - 300
Deathlift - 405
My Training Log -
Xolix, I'd say if you know you are stronger paused with the narrow grip; give it a good run and see where it goes. It will probably be kinder to your shoulders at least. Especially raw where you aren't worried about the mechanics of a shirt. Good luck!
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