beginners routine?

[spongebob]

any suggestions on bench routine. i just got some chains and bands, and i want to train with pins on my sticking point. i need some starting ideas on how often to train with these methods and at what percetages. ive never really trained specifically for strength until recently. my weakest point is about six inches above my chest. and my strongest point is probably my lockout.

 

[bigguns15]

I have the training cycles that I follow posted on my website at http://www.rebeccaphelps.com. Although I haven't trained with chains before, I have trained with bands. During my last training cycle, my coach and I came up with some percentages to use each week for both the bands and a 2 board press. This was done for a 9 week training cycle for a powerlifting competition.

What is your range of motion? It seems like 6 inches off of your chest would be getting close to your lockout. My lockout was my sticking point for the longest time. Since incorporating the bands and boards, my lockout is now the strongest part of my lift!

 

[spongebob]

well im 6' and the closer i grip the higher my range but my sticking point maybe a littler lower. maybe its 4''. thanks for the training suggestion.

 

[bigguns15]

My coach is also 6'. He has been using the same training as well. Feel free to shoot him (pwr_machine) a PM if you have any questions.