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2004/04/15, 06:31 AM
Thanks Very much Gatormade. It looks like a excellent warm up.
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2004/04/16, 08:43 PM
Gatormade, just wondering about the strength day for bench press you posted that looks like this:
75% x 6 reps
80% x 5 reps
80% x 5 reps
85% x 4 reps
85% x 4 reps
2.5 min TBS
What would you suggest as a warm up here in terms of reps and sets before I start my working sets?
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2004/05/19, 08:15 AM
bump
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2004/05/20, 09:13 PM
mutt-
floor press.
its kind of like towel bench (if youve ever done that) you start with the bar in a lockout position, but (and this is where the floor comes in) you only lower the bar to where your upper arms are parallel to the floor. So basicly its like lying on your back on the floor doing bench press.
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"I get up in the morning around six to run for about an hour. Later in the day, I lift with a partner. Following my lifting sessions, I usually do speed and agility drills. Later, I drill all my holds and moves."
'Isnt that lifestyle boring?'
"Yes, but the gold medal is very shiny."
Ichiguchi
Olympic Gold Medalist
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2004/05/31, 10:39 AM
bump
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2004/07/22, 08:28 PM
I workout chest twice a week on Monday and Friday, Mon. is heavy and on Fri. I workout light, I want to start speed training my bench so which day would be better Monday or Friday.
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2004/07/04, 06:57 PM
Hey gator at the end of your speed bench workout you say you do a small bodybuilding circuit. What exercise's do you do and how many sets and reps you do?
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2004/07/23, 07:11 PM
bump
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2004/08/01, 02:39 PM
Do you perform the speed bench slow down and fast up or fast down fast up. aprox how many seconds should it be while you are going down. and i bench aprox 245 for my 1RM wut shoudl i do for weight warms ups for my speed bench
thanks
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2004/08/24, 10:00 AM
Hey all I am back! lol, I also wanted to know how fast the bench should be? I am going to try this tonight with my workout buddy, so please let me know what is up!
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Sean "TBAR" Johnson -USAF-
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2004/08/24, 10:00 AM
Hey all I am back! lol, I also wanted to know how fast the bench should be? I am going to try this tonight with my workout buddy, so please let me know what is up!
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Sean "TBAR" Johnson -USAF-
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2004/08/24, 11:54 AM
8-9 sets of 3 reps with about 50% of you max bench and the bar should be moving as fast as it can go about 3 secs for the 3 reps or faster. Add chains and bands to increase resitance at the top part of your bench. Rest time should be no longer than 45 secs to 1 minute.
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2004/08/26, 01:26 AM
Cool, a friend and I did this together, he lifts a bit less than me, so we had to switch out the weights every time... I guess if we were smart lifters we would have done it seperatly rather than take turns, but changing the weights out made for a decent pause time! I think we had the idea down, but we do not have any bands avalable to give us that top resistance, any other ideas to help with that? spotter put a little pressure on the top a good idea?
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Sean "TBAR" Johnson -USAF-
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2004/08/26, 07:52 AM
You can buy a set of mini bands for about $20. Go to WWW.westside-barbell.com to buy the bands and chains you can get at a hardware store.
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2004/10/21, 12:58 AM
Message deleted by moderator due to unsuitable content for this board.
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2004/10/21, 12:59 AM
sorry for the 2 null posts, my computer crashed...moderators pls delete them...thanks:)
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2004/10/22, 05:20 AM
Message deleted by moderator due to unsuitable content for this board.
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2004/10/22, 05:28 AM
why not delete the null posts instead lol..
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2004/10/27, 05:05 PM
Try this speedbench workout:
Remember I write my stuff wt x reps x sets
Speed bench
50%1RM x 3 x 12
45 sec TBS
Floor Press or Close grip bench
wt x 5 x 4
2 min TBS
Physioball DB Bench
wt x 20 x 3
3 min TBS
1-arm DB Shoulder press
wt x 20 x 3
Keep working until done
Pull-ups
8 x 3
Super set with Push downs
10 x 3
Seated Rows
10 x 3
Superset with Side raises
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2004/10/27, 05:06 PM
side raises
10 x 3
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2004/11/22, 01:34 AM
should you use chains every now and then to augment your training gatormade,
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2004/11/22, 03:47 AM
as far as I know wessyde barbell method uses bands/chains during dynamic training portion once a week...like bands it's heaviest at the top and easiest at the bottom...so you could switch up chain and band training ....
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2004/11/22, 11:41 AM
I use a combo of both sometimes. Sometimes I use just bands or just chains. Most times I don't use them at all. I use them to get over a hump or if I am stale from just straight weight.
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2004/11/22, 01:59 PM
Copyright Anita Ramsey
BENCHING FOR RECORDS
By Anita Ramsey for EliteFTS.com
My workout log for the APF New York State Pro/Am Bench Press Championships
You want to know what it means to be a hardcore female bodybuilder turned powerlifter? I'm a hybrid of things to come. Something that the very industry I am part of fears and dislikes. We are always at battle with the very industry we are part of. Battle over what? Well, Mrs. Olympia Rachel McLish said it best, "As to the femininity vs. muscularity controversy - I'm bored with the whole thing. If you understand what bodybuilding is, you shouldn't have to worry about questions of that sort."
So, do you think you have what it takes to venture into my world? I don't think so! You have to be mentally tough to be a female muscle head. Don't assume you are welcome in my realm either or you have my respect because you are in the gym. Most disrespect me, even though pound for pound I can out lift most men. Anyone can join a gym and lift weights in-between talking to his or her friends. Don't get me wrong. I know that sounds cocky, but I am very humble and respectful to those who exhibit the same dedication in the gym, to powerlifting, bodybuilding and other power sports. I will never belittle you. But, the moment you disrespect the fact that pound for pound I can out lift you then you've made a fool of yourself. Not everyone is dedicated to the iron and strength development. To be a part of that realm you need dedication, loyalty, respect for others and a little psycho serious attitude helps too.
I am an experienced bodybuilder with over decade worth of training and competitive performance behind me. I have won numerous titles, lost just as many, and placed top ten in all National events I've participated in. I am now in my mid-thirties and I am still improving on my previous best. You see women are like a fine wine. We get better with age. I do consider more things now than I used to. When I am in the gym now I have to do every movement with accuracy. Though my joints aren't as flexible as they were, I can still pound the heavy iron. All those years of training and eating a sensible diet have paid off. The muscles on my frame now are mine, and I earned them the hard way.
I train with a great partner: my husband. He and I have worked out together as a husband and wife duo for half of the dozen years we've been together. But, we've added a new item to our workouts, another partner. Our new partner is Travis Rogers a 5'9" 290 pound one time WPO Bench Press champion and soon to be member of the 700-pound Bench Press Club. So, here I am training with a couple of baby gorillas and little old me in the middle. As Curtis (5'9" 270) was there for me when I did my bodybuilding competitions so was I there for his Powerlifting meets. I am here to tell you, bodybuilding has its thing but powerlifting has true camaraderie. Like bodybuilding, powerlifting is an individual sport once you step onto the platform. But the fellowship is like a brotherhood similar to football players or other team sports. Are you ready? Ready to become massive and strong?
When I train, I max out for 1 rep on certain lifts, once a week, sometimes every two weeks! My rep schemes with weights are 1, 3, 5, 6 10, 12, 20, and 100. Yep, no set standards, and that's the key to gaining strength and power. I do several different methods of training. I incorporate Westside techniques with power-bodybuilding (don't tell Dave) along with many exercises geared toward the muscle balance and maximizing my work capacity. That is just my style! Everyone has his or her own way of training but this is mine. I am currently 145.5 lbs. and stronger then I was at the height of competitive bodybuilding career when I was pushing the scales at over 170 in the off season. I have been training like this for several months know, utilizing several Westside techniques and talking with Dave Tate of Elite Fitness Systems about certain exercises I need for my strength progression. Needless to say, that all the big guys talked me into trying my first sanctioned bench press meet with bench shirt and all.
I was a little reluctant at first. Why? Well, because of my bodybuilding mentality. I always had to train a certain way. But, after talking with Dave Tate who said I would be ready for a meet since I've been training for it anyway - I am taking the leap. ALL the extra movements that I was doing in my routine Tate also remarked this little comment: "Anita, look in the mirror and it's all in the past!" I told Dave that was funny since Curtis has been telling me that same thing for weeks now. Well, sorry guys, I still need to look like a bodybuilder, too many years doing it - it's in the blood. If anyone says bodybuilding is not addictive then he is not a bodybuilder.
I'm off to the Bench Press Wars. Hopefully to one day be in the same category with lifters like Lisa Aukland, Paula Suzuki, Persilla Rebic and Bench Press Barbi.
My Nutritional Program
5:30 am - Wake, one "Kranker" with one aspirin and a pint of un-sweetened grapefruit juice. 40 minutes stationary bike.
Meal 1
MGF-2 (2 scoops) with 4oz. heavy cream
(One hour prior to going to the gym: Take (3) MGF- 1, and (3) MGF -3)
9:30 am - Workout
After workout: 2-scoops MGF-2, (3) Nitro-Surge
1 scoop IDS Creatine Titrate Crystal with water.
1 tbsp. Scavenger (Biohazard)
Meal 2
1 cup Irish Oatmeal (uncooked) with 1 tbsp. Peanut Butter
2 cups Lana's Egg Whites
6 UBX capsules (Biohazard)
Meal 3
MGF-2: 2 scoops with water
Meal 4
1 chicken breast with ½ cup uncooked rice
6 UBX capsules (Biohazard)
Meal 5
Either 2 chicken breast (breaded) or ½ pound ground chicken with steamed vegetables
6 UBX capsules (Biohazard)
Meal 6
1 cup Irish Oatmeal with 1 tbsp. peanut butter with 1 scoop MGF-2, and 1 tablet of MGF-1, 6 UBX capsules, 2 Higher Power Magnesium/Calcium/Zinc capsules, an extra 2 grams of vitamin C, and Saw Palmetto.
I use extra supplements as follows: Antioxidants, and extra vitamin C
The following is my bench training workouts taken form my journal. I bench press twice a week on Thursday and Monday.
Week 1
Workout #1 Dynamic Effort Day
Rotator work
Bench press: 9x95x3 with chains
Darts (lying dumbbell triceps extensions): 4x35, 40,45, 50x8
Dips w/ weight belt: 2x45x6
Bar row: 4x185x6
Hammer pulldowns: 2 sets of 10
Face pulls: 5 sets of 15
Workout #2 Max Effort Day
Rotator work
Bench press (4 boards): 45x10, 95x3, 135x1, 170x1, 195x1, 215x1, 225x1
JM press: 2x70x6
Seated bar press behind neck: 2x85x10
Front plate raise: 2x45x6
DB curls: 3x45x5 & Preacher machine: 2 sets of 20
Week 2
Workout #1 Dynamic Effort Day
Rotator work
Bench press: 9x95x3 with Chains
Incline barbell press: 2 sets of 6
Pushdowns w/ band added to stack: 4 sets of 6
Bar rows: 4 sets of 6
Face pulls: 3 sets of 8
Workout #2 Max Effort Day
Rotator cuff work
Bench press (4 boards): 45x10, 95x3, 135x1, 170x1, 195x1, 215x1, 225x1, 230x1(failed)
JM Press: 4x75, 85,95,105x6
Seated DB press: 3 sets of 10
Front plate raise: 2 sets of 6
Shrugs, DB curls <superset>
Pushdown w/ band added to stack: 3 sets of 12
Week 3
Workout #1 Dynamic Effort Day: MISSED
Workout #2 Max Effort Day
Bench press (2 board): 45x10, 95x3, 135x1, 155x1, 170x1, 180x1, 190x1, 200x1
Bench press: 1 set to near failure 15 reps with 135
Single DB press: 5x30x10
DB curls: 4 sets of 6
Preacher machine curls: 2 sets of 15
Week 4
Workout#1 Dynamic Effort Day
Rotator work
Bench press: 9x95x3 with chains
Darts: 4x50x6
Pushdowns (rope): 3 sets of 20 reps:
Bar rows: 3x185x8
Workout#2 Max Effort Day (got sick with very bad cold)
Rotator work
Band chest pulls
Bench press (2 boards): 45x10, 95x3, 135x1, 155x1, 170x1, 180x1, 190x1 (failed)
After doing the above workout, I was not feeling well. I did not do anything else.
Week 5
Workout #1 Dynamic Effort Day
Rotator work
Band chest pulls
Bench press: 9x95x3 with chains
Elbows out triceps extensions: 4x35, 40, 45, 50x5
Workout #2 Max Effort Bench Day
Rotator work
Band chest pulls
Close grip bench press max: 95, 115, 135, 160, 175, 185
Triceps extensions
T-Bar Rows worked up to 3 plates for 6 reps
Week 6
Workout #1 Dynamic Effort Day
Rotator work
Band chest pulls
Bench press: 9x95x3 with chains
Elbows out triceps extensions: 4x3 with bands
T-Bar rows up to 3 plates for 6 reps
There will be more Dynamic Effort (DE) and Max Effort (ME) work ahead. It will get grueling. These work out are not for the week hearted. Intensity is the key. If you don't have any, you're done. Get ready, the best is yet to come.
Anita Ramsey is the Editor for Muscle Update news, views and reviews column at Bodybuilding.com (www.bodybuilding.com/fun/muscle/muscleupdate.htm) Check it out for insights on the bodybuilding world.
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2005/08/20, 05:07 PM
when you use chains on the bench press for speed work do you include the weight of the chains for the 50-60% of your 1 rep max or do you use 50-60% of your 1repmax and then add chains
ex
95+20Lbs worth ofchains to=60% of max
OR
115(60%of max)+20Lbs worth of chains
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2005/08/20, 05:38 PM
Louie Simmons-
On speed day for the bench, while doing the 8-10 sets of 3 reps, the chains are attached in the following manner. Loop a 1/4-inch-link chain with a hook around the bar sleeve to regulate the height of the 5/8-inch-link chain (5 feet long). Run the 5/8 chain through the metal loop and adjust it so that half of the 5/8 chain is lying on the floor while the bars in the rack. Use 60% of a no-shirt max on the bar. For example, if your max is 500, put 300 pounds on the bar. When the bar is on your chest, only the weight of the bar should be on your chest; that is, all the 5/8 chain should be on the floor.
If your best bench is 250 pounds or less, use one pair of 1/2-inch-link chains; these weigh 23 pounds a set, so you are locking out an extra 11.5 pounds. A 350 or more bencher should use one pair of 5/ 8-inch-link chain. By doing this, you will be locking out an extra 20 pounds. (They weigh 20 pounds each, but half is on the floor at lockout.) A 500 pound bencher can use both the 5/8 and 1/2 inch chains for a combined added weight of 31 pounds. A 600 bencher uses two 5/8 chains and sometimes adds a 1/2 inch chain, for 40 or 51 added pounds at lock-out.
You can experiment on your own, but remember this process is to build bar speed and acceleration. It also teaches you to launch the bar off your chest. A special note: Lower the bar fast and try to catch and reverse the weight as fast as possible. Never pause.
Jim Wendler, on a cycle for speed bench-
Chain Cycle
Application: This cycle is intended for the beginning trainee who has been through a few of the beginner straight weight cycles and is ready to add chains into the training cycle. Beginner may still have some technical issue with the bench press and is looking for something new to try out that will help them bring their dynamic strength to the next level.
Training Cycle:
Week 1 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 2 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 3 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide)
* On those days you feel good and the weight feel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging from 10-20% higher then weight used for the dynamic sets.
Suggested Chain (based on max bench press) (chain weight is for both side combined)
100-200 Pounds – 20 pounds
201-300 Pounds – 40 pounds
301-400 Pounds – 60 pounds
401-500 Pounds – 80 pounds
501-600 Pounds – 100 pounds
601-700 Pounds – 120 pounds
800 Plus Pounds – 140 pounds
Chains should be set up with the use of a support chain with main weight chain running through the support chain with ½ of the main chain weight resting on the floor when the barbell in is the racked position.
Is that what you were asking for???
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/08/20, 05:44 PM
thanks wrestler, i was wondering about how much weight(chain's weight) i should be using.
thanks again
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2005/08/20, 06:02 PM
Ill post the band cycle for speed bench too, just give me a bit to find it.
If you guys are doing speed bench for westside, these cycles are at elitefts.com.
If you do a westside routine or similiar routine, I highly recommend that you read ALL of the articles. Twice.
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2005/08/20, 06:07 PM
thanks, i've been looking for something a little different to incorporate into my bench workouts, other than the high weight/low reps for Heavy Bench, and a second lower weight/high rep for Light Bench/Tricep day.
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2005/08/20, 06:12 PM
found it...
Band Cycle
Application: Bands are not recommended for beginners. This is because the beginner has not yet developed the muscular and technical base needed for band training. If the trainee feels they do have a good technical base and are ready for bands then the follow cycle is for them. If trainee does not feel they are ready it is best to stick with straight weight and chain cycles until they are ready.
Training Cycle:
Week 1 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 2 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 3 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)
* On those days you feel good and the weight feel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging from 10-20% higher then weight used for the dynamic sets.
Suggested Band Tensions (based on max bench press)
100-200 Pounds – Bands not recommended
201-300 Pounds – 30-40 pounds of band tension at the top of the lift
301-400 Pounds – 40-50 pounds of band tension at the top of the lift
401-500 Pounds – 70 - 80 pounds of band tension at the top of the lift
501-600 Pounds – 70 - 80 pounds of band tension at the top of the lift
601-700 Pounds – 100-120 pounds of band tension at the top of the lift
800 Plus Pounds – 140-160 pounds of band tension at the top of the lift
* Bands should be set up so there is always tension at the bottom of the lift. The recommended band tension is based on the total band tension at the top of the bench press.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/10/22, 08:31 AM
Last weeks speed bench:
Speed Bench w/tendo unit:
went slow down/fast up
227 x 3 x 8
Max power was 741 watts
45 sec TBS
Close grip on eccentric loader
We just got a couple of these machines from max out that are pretty awesome. It has a bar attached to a cable. The set-up is free weight. The machine allows you to overload the eccentric movement (negative) with a weight you wouldn't be able to press. I did 4 sets of 3 with 415 on the eccentric. I had 150 lbs of help from the machine to press it. I controled the negative down to my chest for a 5 count. 2 min TBS This was a beast.
5 min DB bench
Hadn't done this in a while. 55lbs x110 reps
Pull-ups
8 x 3
Rotator cuff work
blitzed them
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2005/10/22, 08:32 AM
415 is my best single ever on close grip bench. so I got to use it as a negative weight for 4 sets of 3 and my triceps were sore for 3 days. I loved it!
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2006/02/21, 09:06 PM
I know this is a really old post, but my bball season just ended, and I am curious, Steve, if you know what the reccomended band tensions for squats based on 1RM??
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/02/21, 09:16 PM
My bad guys, I did a fitbuddy search on this, therefore causing my brain cells to die out. I didn't even realize that this was a Speed Bench sticky when I asked that. I'll make a new post.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/21, 03:52 PM
Speed bench is a form of nervous system training.
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2006/06/23, 05:26 PM
im 5"6 170 pounds run a 4.87 40 yard dash, i just started doing speed bench with bands and box squats, im wondering if you have any speed workouts that would really help me improve my speed, i want to get down to about a 4.5 its a lofty goal but i train really hard so shoot with whatever you got
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Speed bench
