5 weeks until the bench meet

[IBench900]

Not off base at all.

My opinion is such that with boards and lockouts, they most def should be above your max, even if its 5 pounds, but its going to take him time to get there especially if he's PAUSING on the boards.

Bottom line, once you are getting weight above your max on boards, and lockouts then let the singles fly.

Lastly, Rev, you did a good job smuggling the boards in your gym, I have some packages of coke I need brought over from Costa Rica and you look like you've got the skillz for that job.

Mike

(For all Federal Agents on this board...I was just kidding)

 

[Becoming]

I was thinking singles on rack lockouts with weights closer to his regular bench max might get his triceps used to locking out that weight. I don't see the benefit of doing lockouts with 245-255 when his max is 275.

Totally with 9 hondo again... I don't think you are wrong, I just thing doing doubles and triples for a couple weeks will help him get to where he needs to be faster... maybe switch out to singles in a few weeks...

 

[Devastation]

drop the singles work and do triples

 

[genarr3]

You could have probably hit your old bench PR on boards if you skipped the 255 x 2, but you know what this means ... just hammer away your triceps man, you have the same problem as myself.

Also, you seem to be shaking a bit on the bench, and on the third rep of the 245 your feet moved completely. I am not the best bench expert but that's the thing that came to mind first ...

-sk

I noticed the leg shaking also. You need to get that under control. With practice it will stop, but be aware it's wasted effort.

 

[Parabellum]

Para, you mean for lockouts or board presses

Rack lockouts.

 

[revexrevex]

Wow I didn't expect this. I really appreciate everyone who put their opinion in. Rojas I respect your opinion enormously, your bench keeps going up, I must learn as much from you as possible.

Can you guys explain to me this lockout idea? If I can lockout 335 lbs, but my bench is only 275.... then obviously that is not my weak point. So why should I make my strong point... even stronger? Will that overload the triceps and make them stronger.. or I don't seem to grasp the idea. It is like saying do quarter squats with 600 lbs even though your full squat max is only 400. How will that help the increase of a full bench?

 

[rjl296]

it strenghtens your tris.
get mind/body used to heavy weights

 

[Becoming]

get mind/body used to heavy weights

as far as the mental aspect-
if you have never picked up your new max before attempting it-say 300, it will seem heavy as hell.... if you have done lockouts or other partial work at 330-350, it will not seem like that much...

 

[revexrevex]

Tuesday - October 8

I had a total of 4 hours of sleep last two days, because of work,... but went to gym anyways... even 135 was shaking so I did

bench: 225 x 3 reps x 5 sets
close grip shoulders: 3 x 5
Pulldowns: 250 x 10 reps x 3 sets
Shrugs and some poewr cleans

Sleep really fucks u up

 

[genarr3]

Lockouts were one of the best assistance movements I've ever added to my bench workout. In addition to what was already posted I'll add I believe it helps in muscle recruitment. In simple terms it helps your brain learn what muscles it needs to use to move very heavy weight.
You'll also soon learn that anything you can get past your sticking point you will finish. Not only will lockouts help you with this physically; mentally you'll believe. Which counts for a whole lot more then most people think.