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Strength & Powerlifting

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Max effort bench exercises

gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/30, 01:30 PM Bench Press Max Effort Exercises Type Bar Grip Contrast 1 Flat Bench Press Cambered Bar Wide 2 Flat Bench Press Olympic Bar Wide 3 Flat Bench Press Cambered Bar Medium 4 Flat Bench Press Olympic Bar Medium 5 Flat Bench Press Cambered Bar Close 6 Flat Bench Press Olympic Bar Close 7 Flat Bench Press Cambered Bar Wide Chains 8 Flat Bench Press Olympic Bar Wide Chains 9 Flat Bench Press Cambered Bar Medium Chains 10 Flat Bench Press Olympic Bar Medium Chains 11 Flat Bench Press Cambered Bar Close Chains 12 Flat Bench Press Olympic Bar Close Chains 13 Flat Bench Press Cambered Bar Wide Bands 14 Flat Bench Press Olympic Bar Wide Bands 15 Flat Bench Press Cambered Bar Medium Bands 16 Flat Bench Press Olympic Bar Medium Bands 17 Flat Bench Press Cambered Bar Close Bands 18 Flat Bench Press Olympic Bar Close Bands 19 Flat Bench Press Cambered Bar Wide Reverse Band 20 Flat Bench Press Olympic Bar Wide Reverse Band 21 Flat Bench 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	2004/12/01, 03:51 AM :::drools:::: this should be a sticky....amazing post gator
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/12/01, 04:11 PM I agree. This post along with the dl and squat max effort post should be made sticky.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/14, 09:39 AM sticky this one with the westside template
Tinnuk Posts: 291 Joined: 2005/12/19	2007/12/05, 02:24 PM Just wondering why this is titled "max effort exercises"? These just seem to be bench variations without any indication to the intensity. Great post anyway.:)
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/06, 12:50 PM Because they are all variations that can be used for max effort lifts within the westside, or any other conjugated training plan. They are the lifts that will have the greatest carryover for powerlifting, and they all lend themselves to being done at high intensities. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Tinnuk Posts: 291 Joined: 2005/12/19	2007/12/06, 04:20 PM Of course that's not to say that they couldn't be used otherwise?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/06, 11:30 PM Nope, no reason why not. Certain lifts are just more effective than others at higher intensities (big lifts, oly, etc) because of their nature. Now, while these lifts can still be done at a lower intensity or even for supplemental work, the inverse is not necessarily true of other exercises. You wouldn't do a 3rm rear delt raise, but there is no reason you can't do a 2 board press with chains for repetition work. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk