Some general Questions

[Liftbig]

dont worry about the 3 sets of maximum reps thing, heres how i would do things if i were working up to a PR on the reverse band press... with a current pr of 545
barx10
135x5
185x3
225x3
275x3
315x3
365x1 note: triples are not hard at this point, i just switch to singles here becuase i feel like it, and to save some energy for the PR lift, however if i was not close to a meet i would keep doing triples up to 425 or 455 to get some more work in,
405x1
455x1
495x1
525x1
550x1

after your me exercise you can do dumbell presses for your chest, or you can do illegal wide grip presses(take a wider grip then the rings) for your chest.

 

[spatts]

No, it's not 3 sets of maximum reps. You might be working close to your max...like 97%, 99%, etc...but you only have ONE TRUE MAX. The goal is to hit it.

 

[MrPink]

Ok, and it will be done that way.

About the accessory chest work:
how many sets, reps and to failure or not?

 

[spatts]

I haven't trained my chest or quads in years, so I couldn't tell ya.

I never train to muscle failure anyway.

 

[Liftbig]

sets and reps are up to you, i usually do something generic like 3x10, or 4x10. depends on how im feeling. occasionally i will take an exercise and try to break a rep PR, like bench with 225 or 315, or dumbell presses with 100's or 120's.

 

[MrPink]

Ok, then again to be sure.
My bench days now look like this:

Day 1:
Bench press (changing exercises) to 1RM
some more bench 3x10
tricpes 3x10
shoulder 3x10

Day 2:
speed bench 9x3
shoulder 5x5
tricpes (extension or close grip bench) 5x5

Ok? Or do you have some more suggestions for an improvement?

 

[Liftbig]

add some upper back work.

 

[BigWh1tey]

Raw Day:
work up to heavy triple (or fail trying) (eg: 135,185,225,275,315,365,385 )
Low board presses (3 board ) for triples
Rack lockouts work up to a heavy (110-120%)weight in triples then either 10 sets of 3 or 5-7 sets of 1.
( some lat work , some shoulder work , some tri work )

Day 2 Shirt :
work up to raw sub max triple ( about 60-70% shirted max),
shirt up and work up in triples or singles to new PR .
high board work* (5 board) work up to a heavy triple or fail trying.
move down a board* (4 board) work up to heavy triple or fail trying.
( maybe some tris or shoulders depending on how beat up you are).
*boards may be performed b4 shirt work on this day .

my .02 about speed work:
I am far more explosive now training MM style then i ever was when i concentrated on a Speed Day for BP. I can easily rail up 50% of my shirted max for a triple in less than 3 seconds w/o having done any "speed work" in about 9 months. My elbows and shoulders feel 100% better then they did when i was using the dynamic approach. Rarely, but occasionlly at NazBar some people will hit 50-60% for 8-10 sets of 3 after all the other work on Shirt Day, rarely. I have more to say about this , but this isn't the thread to do it on. just my .02