Band bench workout

[roccodart440]

Does anyone have a good band workout for a light bench night?

Please mention sets, percentages, form/style etc.


Thanks,
Roc

 

[roccodart440]

I suppose I should add that I bench twicve a week. Light on tuesday and heavy on saterday. Usually on tueday I hit some speed work or the like with more assitance work than on saterday.

So i'm looking for some band ideas for tueaday.

 

[DADAWG]

I suppose I should add that I bench twicve a week. Light on tuesday and heavy on saterday. Usually on tueday I hit some speed work or the like with more assitance work than on saterday.

So i'm looking for some band ideas for tueaday.

one we used for quite a while was a 3 week cycle at 40/45/50 % of max with 9 sets of 3 just as fast as humanly possible on the reps . we aslo mixed it up sometimes by doing 3 sets narrow/regular/wide .

 

[roccodart440]

Hmmm. It's a bit like WSBB but add one set and drop the percentage down. YOu must get some good speeed on those?

I'll give that a shot after this meet.

Thanks

 

[blackbeard]

WSB usues a lower percentage when using bands
generally it is 30% of your shirt max plus the accomodated resisitance

so you should be using 175 bar weight plus doubled up minis which give roughly 40 on the bottom and 90-100 at the top

this is a starting point..you WILL need someone else to monitor ur speed if slow take some bar weight off if too fast (which i doubt) add more weight..if you are doing this right you will be stressful and youll feel worked