Questions for blackbeard

[volatile]

hey there bro, its been a while, just got some questions if you dont mind answering

Questions

1. On ME day, the ME lift is normally benchpress where you work up to a max set of 1 - 3 reps, what other exercises can be used for this ME lift (and im not talking about assistance work)

Am I right in saying you can do:

incline, flat, decline barbell bench
incline, flat, decline DB bench
Close grip bench
Heavy dips
Floor press

2. How fast should each rep (the positive part of the rep) be performed on dynamic benchpress? Dont suppose you have a video to give me an idea?

3. What other exercises can be used for dynamic bench?

4. You know you rotate your squads + deadlifts every 2 - 4 weeks roughly, surely when you havnt squated or deadlifted for 2 - 4 weeks youll loose a lot of strength in that exercise? This really confuses me seeing as its a strength routine.

5. Can dips or close grip bench be done for assistance work?

Many thanks

 

[PowerBuilder]

I'd like to see this answered too. I'd really like to see a training video about this stuff.

 

[blackbeard]

just refresh my memory what is your goal again?

you never want to do DB's for a 1RM it gets a little dangerous even a 3RM is pusihng it

the better ME Bench exercises
Floor Press
CG bench
Incline Bench
2-board press
1-brd press
CG decline
if you rotated through those exercises for your ME move im certain you would see improvements..pikc one and do that for 1-3 weeks then switch..when you come back to it you should try to break your records

As far as speed work if the weight is too light then add some more if its too heavy take some off..the percentages are merely guidleines and starting points

heres a clip of somoene doing speed work with bands
http://www.midwestbarbell.com/videos/hansbench2.mpg
it is possible to use floor presses as a DE move but remember you want to work the main lift when doing speed work since that is where ytou want the speed

are you doing DE squats? if you are you wont be losing strength also youll be gaining strength from doing your ME work..the idea is that the ME exercise replicates and builds te same muscle that is used for squatting or deadlifting..I ran inot some problems when i didnt pull for a long time i was stronger but my groove was a little mesed up..you can include some sort of pull or squat as your ME work

yes dips and CG benches can be used as assist work

 

[blackbeard]

I'd like to see this answered too. I'd really like to see a training video about this stuff.

there are a ton of videos for sale at www.elitefts.com
i would recco the sq/dl exercise index or the bench exercise index DVD's

 

[volatile]

Cheers for that bro, im looking to gain strength and some muscle mass,

Im not doing DE squat/deadlift day, im only doing a ME squat/deadlift day, where I rotate between squats and deads every 3 weeks and i was thinking to myself, surely if you neglect one of these for 3 weeks (squats/deads) you will loose ALT of strength, but am I right in saying you dont loose strength because both these exercises helps each other out?

LMK, thanks for the reply

 

[blackbeard]

yes low boxes are very good for the DL as well as the squat
also lets say for ME day you are doing a squat you can do a rack pull for reps as assistance work so you are still deadlifting

also you may want to look inot adding the DE day but you can still keep it as a 3-day split

so:
mon ME Bench
wed ME sq/dl
fri DE bench
Mon DE SQ/DL
repeat
or any similar split that you can come up with

 

[volatile]

also lets say for ME day you are doing a squat you can do a rack pull for reps as assistance work so you are still deadlifting

1. Are rackpulls baciscally deadlifts? that sounds great if they are, i would do my max squat of 3 reps then id do say 3x8 deadlifts, LMK please

 

[volatile]

Another thing that im really unsure about is, assistance work variety, please look at what im saying in the bold writing, and tell me if this is OK? Many thanks

Weeks 1 - 3

Mon - ME bench
Flat BB bench 1x3(3RM) (work up to a 3 rep max)
Flat DB bench 3x8(10RM)<instead could do 3x8 dips, or 3x8 flys, or 3x8 flat BB bench?
Chin ups 5x2(4RM)
Thick bar curls 3x8(10RM)<instead could do 3x8 DB curls etc?

Tuesday: Off

Wednesday - ME Squat/Deadlift
Squats 1x3(3RM) (work up to a 3 rep max)
Good mornings 3x8(10RM)
Hamstring curl 3x8(10RM)
Decline weighted sit ups 3x8(10RM)

Thursday: Off

Friday - DE bench
Flat BB bench 8x2(4RM) (45 seconds between sets)
Seated smith military press 3x8(10RM) <instead could do DB shoulder press?
Skullcrushers 3x8(10RM)<instead could do 3x8 cable pushdown, or 3x8 closegrip bench, or 3x8 dips?
BB shrugs

 

[blackbeard]

1. Are rackpulls baciscally deadlifts? that sounds great if they are, i would do my max squat of 3 reps then id do say 3x8 deadlifts, LMK please

yes rack pulls are dealifts don in a poweer rack off the pins..susually you keep the bar at or just below the knee so you will be able to use slightly more weight and be able to do more reps..doing 3x8 for this would be fine..


as far as other assistance work yes change it up every 3-5 weeks or when you feel you arent making progress in that exercise anymore

Flyes are prolly not the best thing to do but yes dips, inclines, CG's, reverse grip, declines, rack presses can all be done as assistance work.assistance work can be anytihng as long as you think it will benefit what you are trying to accomplish

 

[volatile]

Ok thats great,

2 more things,

1. So I can do barbell deads as normal for assistance work?

2. Dont you have to stick to certan muscle groups on certain days?

Ive always thought this for example

mon - ME bench

After doing ME bench you wanna finish it off with some chest assistance work, then you want to do some back work (chins) and if you wanna do biceps then finish off with some curls

weds - ME squat

After doing your ME squat, you wanna do some lower back work (deads or good mornings), then some hamstring work (GHR or stiffed deads or hamstring curls), grip training (if required)

Fri - DE bench

After doing your DE bench, you wanna do some shoulder work (military press), then some rows (DB rows, or BB rows, or cable rows, then some tricep work(skulls, cable pushdowns, cg bench),

Please correct me if im wrong, is there even an order to when you do your assistance work or can u do any assistance work on any day? If not then please give me a basic plan to go by, somethign as simple as this:

mon - ME bench
assistance chest, lats, biceps

Weds - ME squat
assistance lower back, hams, forearms

Fri - DE bench
assistance delts, triceps,

I really need to know this, this is the main thing thats been bugging me

Much appreicated as always blackbeard

 

[blackbeard]

well ill tell you this youre benching 2 days per week so you do NOT want to do shoulders/chest/tris on a different day..so in essence keep that kind of assistance work on those days

theres nothing wrong with doing deads as asistance -just remember though they are very taxing on the CNS that is why rack pulls are a slightly better alternative since you can go heavy and hit most of the same muscles that you use in the full range deadlift

personally i do lats 4 times a week some days are heavier others are lighter..i may throw lat uplls in there etc..or if im feeling tired i may jsut skip it that day..

your idea is right though..low back/hams etc on sq/dl day and chest/lats etc on bench days