Band Rotation

[nobby]

Hi Jim,
I am almost at the end of my cycle and on my last ME bench , cycle 5 -day 8, i should have progressed to smalls + minis. I got stapled to the bench when i unracked it ( with just the bar).
Do you think i should go through my last band rotations again and keep increasing the weights?
This is probably a silly question but you have said in your writings,if i am correct,that at around 50% of 1 rep max bar weight you should up the band tension.
Well this is where i have got to at this moment and cannot push the band tension. I have a meet at the end of Jan and would like to start another few cycles

[joeaverage]

50% rule is long gone, at that time we weren't doing rotations like we are now.
What was your bar weight with the smalls?

[nobby]

Bar weight last but one time was 50kgs( 110lbs)
After failing smalls and minis this time,i went back to smalls only and did 52.5kgs(115.5lbs) which was an improvement i know but i should have been on stronger bands.
I am pretty sure that i could 3 or 4 board this combo. Just had it stuck on my chest.

[joeaverage]

usually when I get to 110 - 115, I can handle a band increase. work the boards with the bands, sometimes it just takes a time or two.

[nobby]

O K will do
Tonight is cycle 6 -day 5 . I will try out this combo with the boards and let you know on Saturday how it went.

[nobby]

Hi Jim,
Coudn't wait until Saturday.Just came from the gym and it went like this
2b x 1 bar + smalls & minis
3b x 1 same
4b x 2 same

The 2b was a real grind, nearly 10 secs to lockout
the 3b was about half as fast about 5 secs to lockout
the 4b was an easy single , tried another and again it was a grind.

[joeaverage]

this is when you build real strength and start to notice gains in your free weight work when you challenge yourself to try heavier band tensions. make sure you rotate down for your next workout, never do the same tension 2 workouts in a row.