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Alright. My bench training is pretty much going to be lots of sets of 3 with about 80-90%.
Would I get the benefit by doing my volume raw and then doing even more volume with that weight with the slingshot? Or is the whole point that I use supraphysiological weights? (best word I can find)
If not I'll just keep the RPE of my raw work a bit lower and do what Sticky does
This sounds about accurate to me. Probably a good case for both pausing at the bottom and for benching with a reduced ROM (eg board presses). The former obviously gets you going from the very bottom with less SSR to assist you, and the latter has the potential to teach you to drive at a point where you'd otherwise be relying on SSR to get you through the position.
Ive just started smolov jnr for bench. Should be interesting.
At testing last year I did one rep of 165kg, so ideally Id like to get back up to somewhere near that. 2 back surgeries since then have dramatically lowered most of my lifts. Im enjoying getting under the bar again...
This sounds about accurate to me. Probably a good case for both pausing at the bottom and for benching with a reduced ROM (eg board presses). The former obviously gets you going from the very bottom with less SSR to assist you, and the latter has the potential to teach you to drive at a point where you'd otherwise be relying on SSR to get you through the position.
I'll be starting the Spoto 6 week bench program again soon, but instead of following the exact numbers ill be listening to my body a bit more and trying not to overdo it. Intense program but i loved it. Hopefully muscle memory will kick in and I can hit beyond 200 this time, looking at getting some chains too for Dynamic days
Like all reflexes man if you rape it, it disappears temporarily
So just do a high volume of training and paused reps
Pin pressing will also help loads but I don't think I even need to worry about that yet
I always thought the 'lats play a big part in the bench press' was wrong, cause other muscles play a bigger part (chest, triceps, delts).
After doing smolov jr though I did some rows and they felt a lot lighter. I've improved my strength off the chest a lot, which makes me wonder are the lats the primary mover for the first few inches of the bench press (especially when using an arch)?
I always thought the 'lats play a big part in the bench press' was wrong, cause other muscles play a bigger part (chest, triceps, delts).
After doing smolov jr though I did some rows and they felt a lot lighter. I've improved my strength off the chest a lot, which makes me wonder are the lats the primary mover for the first few inches of the bench press (especially when using an arch)?
I need a lot of leg drive to prevent the shoulders rotating forward during heavy sets. Lately I've noticed my shoulder rotating forward when NOT on the bench, makes me think I need some exercises.