Bench Training

[Starkraven]

how many reps are done with speed benching and how often does one speed bench? like out of how many bench workouts?

 

[pullinbig]

how many reps are done with speed benching and how often does one speed bench? like out of how many bench workouts?

it varies just like jcp's love life.

 

[Starkraven]

lol. should i do speed benching 1 out of 4 times or what?

 

[pullinbig]

lol. should i do speed benching 1 out of 4 times or what?

it all depends on your goals, your recovery abilities and thats all i can think of at 301AM.

seriously asking how often is like askng how often should i do box squats, or GMs, or sldls, etc....

 

[Starkraven]

its 1:00 now, im in CA buti have work at 7:00 am lol

 

[Starkraven]

pullin, goals are size + strength, not just one. like i dont just train for muscle and i dont just train for strength. yeah ronnie is a huge inspiration lol. a bodybuilder that trains like a powerlifter. im just worried my routine is too basic, as in i dont include box suats yet, i never do benching with the bar let alone speed work and i just started doing rack pulls on friday. i normally work with like 65-70 pound dumbells for chest for like 6-8 reps for 2 sets. so do i do speed work with like a 35 on each side? and how many reps? i used to watch two PLers in my other gym do speed benching with 405 for like 8 reps but they didnt lockout at the top, just partial from start to mid i guess. i know im not strong now but i am working for it and will be. i dont do bar because i have no spot.

btw the rack pulls give me a better workout than regular deads, my back was real sore and my forearms too. when i DL normally, i touch and go. with rack pulls, i paused and re-set so to speak, like the way you do. it is obviously much harder to do it that way but i think that is how i should be DLing most of the time. be hard to progress in weight, no?

 

[Mudge]

how many reps are done with speed benching and how often does one speed bench? like out of how many bench workouts?

Westsiders do speed stuff once a week, so 1/2 of the time. I believe 8 sets of tripples is about right, 60 seconds of rest. If you are a raw bencher 50-60% of your 1RM is about where you should aim.

 

[Mudge]

i used to watch two PLers in my other gym do speed benching with 405 for like 8 reps but they didnt lockout at the top, just partial from start to mid i guess.

I think thats called shit benching, or lazy benching depending if you are from the east or west coast.

If you listen to Westside Theory, or the people who invented it - they talk about how the body naturally decelerates and how that is a problem. So not only are they not locking it out but they aren't even trying to carry as much speed to the top as they can, in other words they aren't speed benching, they are fucking around.

 

[DADAWG]

I think thats called shit benching, or lazy benching depending if you are from the east or west coast.

If you listen to Westside Theory, or the people who invented it - they talk about how the body naturally decelerates and how that is a problem. So not only are they not locking it out but they aren't even trying to carry as much speed to the top as they can, in other words they aren't speed benching, they are fucking around.

starting to see a lot of guys at contest not locking anything during their warmups , they are saving as much as possible for the platform . thats the only reason i can see for not locking out .

 

[pullinbig]

mudge, kara is so fine. i look forward to your posts now like no other time.

 

[Mudge]

seriously, I might even start reading what I post now!

 

[pullinbig]

damn she is sweet. i am gonna go on record and say that i would eat her poo. =0l

 

[Mudge]

 

[pullinbig]

thats so cruel.