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Something I can't Understand???

snoopy13 Posts: 239 Joined: 2003/11/15	2004/06/14, 02:32 PM My max bench press is 340lbs which I did about 3 weeks ago. For the past few weeks I have been trying to do 315lbs for a few reps but I can only do 2 reps and the third it goes up about half and stops. So today I try to get 3 reps and the same thing happens. So I decide to do and set and I get 2 reps again and a third set 2 reps again. Does this seem weird to anyone or is this normal? Thanks
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/06/14, 03:06 PM Time to change it up my friend.....how long have you been doing the same chest routine? -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/14, 05:12 PM I have somthing for you to try do you have access to any bands??..........the ones with a handle on each side is usualy black you get from wall mart or any excercise place.......you'll need 2 of them??? Let me know if you do, I have somthing I have been doing for 2 weeks and my bench has gone up about 25lbs on my reps. -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
snoopy13 Posts: 239 Joined: 2003/11/15	2004/06/14, 05:31 PM bigandrew I can get the one's with the handles or I can get the actual mini bands. Let me know what your doing. Thanks alot.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/14, 08:22 PM well here goes try the one with handles........get 2 of equal restistance......double it....were both handles are togther on one end....... take the rubber end and loop it threw a hole of a 45 and lie it on the ground, pull the cord threw, and loop it around the bar. Now this is what I do....you max is higher than man so adjust as need........ Decline db bench 10x50 10x60 10x 70( warm up basicly, don't strain save engery) flat bench 135x10 bands 225x5 (no bands) 165x5 bands 245x5 ( no bands) 185x4 bands 265x4 no bands 205x3 bands 275x3 no bands then I do incline db on a ball 4x10 machine hammer presses ( wide) 3x8 some sort of flys 3x15 dips 2x faliure The point of the alternating bands and no bands is this......bands make it heavier on the way up, right?. This will help getting past sticking points, cause your pooping out at the top. Also heres the real kicker, when you do a set of bands before a regualar set of bench, you nervious system and muscles still think the bands are there....so when you do a set with out bands, you muscles still drive extra at the top of the lift, where its heavier with the bands before hand. Get it? hope I made it clear enough lol your set would look somthing like this kinda.....but feel free to adjust how you like...... 155x10 bands 250x5 no bands 185x5 bands 275x5 no bands 205x4 bands 300x4 no bands 215x3 bands 315x3 no bands try this once a week, it may take a few weeks, for your body to get used to this. IF possible half of the reps with bands, completly stop at the bottom, then explode up, this will again help the drive. Let me know how ya like it and if it works for ya. -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
snoopy13 Posts: 239 Joined: 2003/11/15	2004/06/15, 07:38 PM Hey Bigandrew thanks for the post I aprreciate it alot. I was just wondering though for the sets with the bands you dont seem to go higher than 5 reps besides the warm up. Is that the right way to go about it or is fewer reps better or more reps better? Thanks again
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/15, 07:41 PM Its for strength on the bench...I do that not to go higher so you do just the reps your gonna do on the weight next, except only 100lbs lighter and with bands. I don't want you to burn out before your heavy weight is why. PLus your doing 8 sets -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
gatormade Posts: 1,355 Joined: 2003/10/01	2004/06/15, 10:08 PM :surprised:
gatormade Posts: 1,355 Joined: 2003/10/01	2004/06/15, 10:12 PM Try switching your max effort exercise. How many weeks have you benched in a row? I bench for 3 weeks in a row tops and then drop it for 9 weeks. Those other 9 weeks I will floor press, close grip bench off of the boards, etc.......... You are probably getting overtrained on the bench. Take a week off. Try a different exercise for three weeks and then try your bench again.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/06/16, 07:29 AM So your saying do my max bench for 3 weeks in a row and then drop it or I can still do bench in those weeks after I have done max bench for 3 weeks and then switch to lighter weight and do different max effort exercises?
gatormade Posts: 1,355 Joined: 2003/10/01	2004/06/17, 10:32 AM drop it and try a different max effort exercise. The human body will peak in 1-3 weeks on a given exercise. The more experience you become the quicker you will peak. There is only one way to go after a peak and that is down. So that is why it is important to change out the exercises every 1-3 weeks. You have to pay attention to what your body is feeling here. You may hit your peak with a given exercise after the 1st week. It may take you 3 weeks. After 3 weeks find a new weakness in your bench and train that as your max effort exercise. Your bench will get bigger faster.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/06/17, 01:11 PM Ok Gator gotcha. Thanks for the help again I really appreciate it. SInce I have been taking advise from you and Bigandrew to name a few I have really made some good gains. Thanks Alot guys.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/06/17, 04:58 PM did I say somthing bad gator you gave me a :surprised: look? -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
snoopy13 Posts: 239 Joined: 2003/11/15	2004/06/23, 05:08 PM Gator, you said to drop bench press and try a differetn max exercise. So if I follow the westide barbell method of speed bench on sunday and floor press on wednesday would that be ok or is speed bench considered the same thing.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/06/27, 06:42 PM Speed bench causes your body to adapt in a different way, so it should be an acceptable substitute. I use towel bench (anyone here play around w/ that?) instead of floor presses though, because I find it easier to do than bench pressing on the floor. -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/06/27, 06:48 PM Gator- I never do more than one max effort excercise for each body group per week, for example, Tuesday and Friday are my chest days. I do max effort bench on Tuesday, but then Towel bench on Friday, but not with really heavy weight. When I switch or change max effort excercises, I change my entire routine, but I only do this every 6 weeks. I'm on a three week split by the way, so really my routine only repeats 2x in a six week period. Your the resident strength coach, so what im asking is for your opinion on this