Changes in joe average

[polo13]

Ive noticed you have made new changes to joe average from your ealier cycles to the new simplified template have you made any new changes since the simpiflied template if so could you plz post a new template i am confused on the program/template...Also on a side note I need help on band rotation should i change it every week or every workout? Thats about it thank you..

[joeaverage]

Basically we do 3 band workouts then one free weight workout. We try and bench every 5th-6th day. There is a lot of info on my you tube videos as to how we bench. If anyone wants a copy of my band rotations send me an e-mail and I will forward you a copy of my beginners rotation and the advanced rotation.

[msiders]

Jim,

I have watched some of your youtube videos and I have a few questions:

-Do your 3 banded bench sessions consist mainly of board work, where in the past you had one session for boards and one session for max work?
-Do you do speed work seperately anymore?
-Is the rep range for everything 7-10 now, except for the occassional 5 or heavy max on free weight days?

Thanks.

[joeaverage]

We seem to have gotten the most results from doing board work. My free weight strength is stronger now than it's ever been.
We do 3 band workouts, every 5th-6th day then a free weight.
You want to start out doing 10 reps, meaning your 10th rep is failure. You are only doing 3 sets so make the most of each one, train to failure, if you get more than 10 great.
When you repeat a band tension add 5-10 pounds and keep training to failure. Over 5-6 months, because you have added 5-10 pounds every time you repeat a band tension eventually your reps will start to come down. When you get around 4-5 reps, drop weight and work your way back up.
My free weight work has dropped to the 3-4 rep range so next time, dropping bar weight, changing up my boards and starting over.
Yes, periodically hit that 1 rep max.
7-10 reps will keep you fresh and your max workouts will take off.
Be careful of your speed and assistance work, it can easily do more harm than good. Mazza won't do a thing 2 days before training with me. He'll go in periodically do some back work, lite squatting. if he does too much, he gets tendonitis in his arms and can't do a thing.
Heavy band work knocks the crap out of you, develops tremendous strength as long as you allow for plenty of rest and recovery. If you have to train 5-6 days a week this isn't for you. You have to trust the system, let your body rest between workouts and your bench will take off.