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Me bench

7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/14, 02:02 PM I need some Ideas. Remember I can not floor press as I do not have a rack. I would like to try board bench but lack knowledge and can I make them at Home Deopt? Also what about chains for bench? What is that for how to use them etc? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/14, 02:03 PM My last 3 weeks ( the length of my ME cycle) was reg flat bench, singles. So give me a hand picking out my next 3 weeks? What to do as a ME upper movement that works with in my trainig equipment? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/14, 02:05 PM What about either a ME Upper using Incline bench OR do a Shoulder press movement? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/14, 02:33 PM Incline or shoulder press are ok to include in your rotation, but you will want to rotate between partial and full range movements. You don't need a rack to do floor press, just have someone hand you the bar. Boards are easy. Just buy a 1x6 from home depot. Ask them to cut it 13in pieces. I used Velcro to connect the boards, but I had enough wood left to make a 1,2 and 3 board if I wanted. So, you can just nail or screw them together if you want.
	2007/12/14, 02:44 PM Now I am not a power lifter, but I am familiar with your log and #'s and think you should work on some over head press movements (Military or Push Press). I think you will see good carry over to your other lifts.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/14, 02:46 PM Chains have a similar effect to the bands. The basis behind using either is to create accommodating resistance. The accommodating resistance more closely matches your natural strength curve i.e. you are stronger at the top. The reason you want to do this is because it teach you to accelerate throughout the entire part of the lift. Without the accommodating resistance the bar tends to decelerate as it moves up. You can probably get them at home depot too or some other hardware store. You will probably want about 5ft of 5/8' chain per chain. You will also want a smaller chain to hold the big chains probably 3/8'
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/14, 02:46 PM I'd recommend picking your ME movement based on your weaknesses. Board press is always a good movement though. I believe I remember hearing you bought bands, pressing against the bands for a few weeks might help. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/14, 03:02 PM Ok lots of good stuff. How do I determine wht is weak? I feel my delts are and a bit of triceps as well. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/14, 03:09 PM Honestly, you are weak all over. I don't think it really matters what you do. Just smash your tries, lats, and shoulders. The weight will come. However, there is a sticky about week points in this forum.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/14, 03:26 PM explain how you think I am weak all over? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/14, 03:37 PM How much do you weigh? I am pretty sure it is over 200lb. A near BW bench is a weak bench. I am not saying this to be mean. I am just saying that at this point you don't really need to focus that much on the finer details of weaknesses. Just smash all the bench muscles and you will be fine for quite some time.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/14, 03:42 PM I agree with bench I suck did at 315bw as well. Best i have gotten is 325. But I am now 240. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/14, 05:04 PM Figure out where you are failing, and strengthen it. I'm not talking bodyparts. I mean if you fail at lockout, do board press. If you fail off your chest, then do bench with a 4 second pause. You can hit weak body parts with your accessory work, but any good ME movement should hit ALL the bench press muscles (though it might put more emphasis on some vs others). -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/14, 05:11 PM if you can build some boxes...or get some milk crates...you can put them next to the bench to stop your elbows...and esentially be a floor press. Get some kinda towel though...that plastic hurts.. -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/12/16, 10:06 AM Or if you wanted to get really creative...hang a barbell from chains...from a rack or somthing...set it up where depth is the same as a floore press? -------------- \\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\\"
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/24, 04:29 PM Did ME bench yesterday got 245 again a bit hard to finish off, but next week will be a big push for 265 -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
merrillj Posts: 197 Joined: 2007/06/28	2007/12/24, 05:27 PM Are you changing your ME movement next week?
Kidfreedom Posts: 52 Joined: 2004/05/19	2008/02/13, 01:47 AM I seriously recommend the Shawn Phillips bench routine. In 7 weeks, you should make gains nearing 40 pounds, and it could easily be much higher. I've gained about 25 pounds on my bench in 3 weeks, and with proper nutrition this could easily be higher. With a guy your size and a bench at your level, you could easily make huge increases.