Each Tuesday I meet with my crew of Ben and Timdog for RAW benching. The weeks are cycled like this….
One week of straight RAW benching to the chest for triples at around 85%-90% of our RAW max.
One week of RAW benching using resistance bands and kettlebells for stability training and lockout strength.
One week of using boards to overload the triceps and get used to handling heavier weight.
One week of using chains for a dynamic lift and working on lockout strength.
This Tuesday 7.12.2011 was a chain day!
I’ve been working on warming up a little slower and taking smaller increments of weight for warming up. I’ve also incorporated the use of resistance bands and the foam roller into my warm up routine. Here is how the warmups go…
Set 1: I just take the empty bar out of the rack and press it 10x. Then I alternate pressing right and left keeping one arm locked while I press with the alternate arm 10x.
After “bar work” I take my mini blue band and use it to stretch out my chest by pulling it apart in front of my body and then behind my back 10x each.
Set 2: 135lbs x 5/slow and easy
Foam roll hips and upper back 10x
Set 3: 135lbs x 5/speed reps (enough to make the weight clink on the bar)
Foam roll again 10x
Set 4: 225lbs x 3/slow and easy
More mini band stretches.
Set 5: 225lbs x 3/speed
Set 6: 315lbs x 1 (last heavy warmup single)
Working Sets: Each chain weighs 21lbs. With the amount of chain on the floor subtracted from what is on the bar, I figure 2/3 or more is still moving around, so I’ve approximated the chain weight that actually moves to be ~15lbs. With some consultation of Matt Rodock, we maintained that was our best guess.
Set 1: 315lb bar weight + 1-21lb chain each side x 3
Set 2: 315lb bar weight + 2-21lb chains each side x 3
Set 3: 275lb bar weight + 3-21lb chains each side x 4
Set 4: 295lb bar weight + 3-21lb chains each side x 3
Here is an example:
After the chain sets, I loaded the bar up with 405lbs and wanted to get in some board work.
Set 1: 405lbs bar weight + 1-21lb chain each side x 3/4 board
Set 2: 405bs bar weight (no chains) x 3/3board
After benching, we pulled some close grip chinups for about 10 sets. The finisher was running stairs with chains. The following video is an example from a later workout on Thursday of the same week, but will still give you a clue of how this works.
I’m looking forward to Saturday and working in my Super Katana to the chest. Stay tuned for the updates on the Bench Shirt Break-in process.