Fiber twitch muscles

[Cubanito17]

WELL BRAIN see I'm not by any means david tate or louie simmons but the way i see it is if a shirt does help you with the push off your chest then you really don't have to worry about getting that push in your workout routine,(i've never worn a shirt but if the SOB would arrive then I can tell ya from personal experience) either way from my view if you can 3 board press you said 430 then that means your 4 board press is probably 480 or so and you most likely lockout around 510 or more then you have your 500lb bench right there. See I don't know this from personal experience YET(until I start next week) so i can't really help all that much but if it turns out that i'm wrong and this doesn't work for you then when you twist me and turn me into a 176lb pretzel i would like to be dipped in nacho cheez sauce I don't like mustard . You personally don't know me that's too bad but the FL crew can vouch, especially GRIMM that I'm a smart ass .

Deciever yea dude pray for me too, and if it turns out that I don't post on here after may 11 that means i'm somewhere out there .

 

[brianmincher]

Great post little brother,

I think you are really on to something here, and I am really going to focus in the next 7 weeks on board presses and lockouts, while not really worrying about full length presses except on dynamic day.

I will also honor your request regarding the nacho sauce, which I also prefer to mustard, but I sincerely hope for both of our health, (yours physical, and mine mental) that it does not come down to that.

B.

 

[Cubanito17]

Thanks big bro.

I honestly hope these board presses work for me too b/c the least I wanna see at my JUNE meet is 3 caddys on the bar then I'll be happy as fuck. And I sure as hell wouldn't wanna end my training soon this year for (health) reasons.

Hey I was wonderin something say I do bench 3 caddys(315) in a shirt when I start up with my training after that does that mean that my speed bench will be 50-55% of 315??????

 

[brianmincher]

That is the traditional way of doing it. If you did 315 in a meet you would go with 155 for speed work. However, in recent articles, Dave and Louie are saying to use 45 to 50 percent of your raw max, with chains or bands.

I am currently using between 185 and 205 plus 50 lbs of chain, or sometimes chains and bands. I checked this with Dave and he said I was right on. Dave is only using 205 plus 100 lbs of chain, and his best bench is 585. Louie is using 225 plus 100 lbs of chain, and he has benched 600.

I think that you should use whatever weight allows you to do all 3 reps in under 3 seconds. I had at one time got up to using 245 for speed work, and while I could easily get all 24 (8x3) reps, my speed was not all that great. But I think the more advanced you get the smaller percentage of your max should be used on speed day.

What weight are you using for speed day right now?

B

 

[Cubanito17]

Well since I don't use chains or bands right now I'm using 155lbs for speed bench now I havn't done DE bench in 2 weeks due to meet recovery and all. I'll start up again on monday. But I use this weight and I go by the article I read from TATE it says 3 reps under 3.5 seconds. When I was using 135lbs I could keep the speed under 3 seconds I was getting around 2.65 or so. And I'm better close grip.

So your saying if I do in a shirt 315 then I should use 50%(roughly). As of now I don't bench 315 my best 5 weeks ago touch n go was 270 so I'm using 55% for DE bench. As long as I don't go below 50% for speed and above 60% i'm fine pretty much right?????? It's not gonna screw me if I do 135lbs for about 10 weeks for all 8X3 if my bar speed doesn't increase????

 

[brianmincher]

The idea is to use the same weight every week while getting faster with that weight. You could probably use 55 percent of your raw max and not hurt anything. Make sure and switch up the grips though, do some narrow and some a bit wider.

The 3 reps in under 3.5 seconds includes unracking and racking. If you are timing from beginning of the first rep to the end of the last rep, make sure it is under 3 seconds.

I was timed using 185 plus green bands plus 50 lbs of chain and I was averaging about 2.65 seconds.

B.

 

[Cubanito17]

no my under 3.5 is from when the weight starts to go down until i lockout on the 3rd rep. OK this is good as long as I'm getting faster it's all good.

Would working on the speed bag(boxing) make my speed go up????

 

[brianmincher]

I doubt the speed bag would help your bar speed, but it will make you faster with your hands, helps coordination, and would be a very good way to keep in good condition, so i would say go for it. I have never been worth a shit at the speed bag. I prefer the heavy bag, it is easier to make contact with. i swear the speed bag see's me coming and dodges.

B

 

[Cubanito17]

well i asked b/c i did taekwando from age 5-11 competed in tournaments and got up to 2nd degree black belt then i quit altogether and at age 12-13 i did amateur boxing i never competed in fights or anything i just boxed in the gym down in miami then i moved to the town i'm in now(small place compared to miami) so I was wonderin I know i got fast b/c of the speed bag I could work that one pretty good. I have a speed bag and a heavy bag in the garage, it's actually one of those portable boxing bags that you fill up with about 10 gallons of water at the bottom to keep it stable, I doubt this but the owners manual(yes I actually red it for this one) said that the thing stable is about 225lbs solid but i've knocked this thing over quite a few times with about my 3 hit combo(its deadly ). And about stayin in shape I think i'm in pretty good shape. I mean akatapout thought I was a solid 200lbs when I was 176 at the meet. So i'm not really worried about my gut i just wanted to increase my bar speed, if it really does help.

 

[Cubanito17]

and about the speed bag forgot one thing after about 2 months of trying on my own and not listenin i found out it is all eye coordination I got to the point when I was in the gym and I can still do it at home that I can look away from the bag or even close my eyes and i can stil work the bag. It's all about eye coordination and timing(major factor)