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Post by claudebouyer on Nov 23, 2009 17:28:59 GMT -5
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Post by joeaverage on Nov 23, 2009 19:50:12 GMT -5
training in a shirt without side spots is very dangerous, especially when you start working with bands that are doubled. That bar can be on your neck in a split second.
I always bench in my rack with safety pins in, if I should dump the bar, the pins are set so the bar can't hit my face or neck.
I think you are definitely stopping the bar from coming down. You need to do touch sets and these are on the videos and require 3 spotters. You bring the bar down as low as the shirt allows and let the spotters take it. I definitely think you can touch with 500 and probably 450. Make sure you watch my youtube video on how to set a bench shirt, your shirt may be too high. Do you have an open back shirt?
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Post by claudebouyer on Nov 23, 2009 23:39:56 GMT -5
no my shirt is close back i kinda felt i was fighting the shirt a bit and yea your right about the spotters i only had one guy today thats why i put them bars on the rack to protect my head and such but ill try those touch sets monday thanks...
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Post by joeaverage on Nov 24, 2009 7:12:34 GMT -5
we all wear our shirts open back, you get a lot more out of the shirt that way. If the Fed that you lift in does not allow open backs, I'd consider changing feds.
I want to start posting workouts for the raw unity meet, but I need to know if you can double the bands on your rack.
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Post by joeaverage on Nov 24, 2009 7:55:15 GMT -5
This is how I would set up training for the raw unity meet. Since you can't do reverse bench, I'm replacing ME day with a prep bench day.
11/27- boards
12/2- prep bench
12/7- boards
12/12- meet with shirt
12/16- boards
12/21- free weight 325 x ? then speed work
12/26- boards
12/31- prep bench
1/5- boards
1/10- free weight 375 x ? then speed work
1/15- boards
1/20- prep bench
1/25- boards
1/30- raw unity
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Post by joeaverage on Nov 24, 2009 7:58:22 GMT -5
prep bench is a set of 10 and a set of 5. You have 3 prep benches, I would do mini's the first time, smalls the second and mediums the third. Guess bar weight and go to failure, try to exceed the rep scheme by a rep or two, always train to failure.
When doing board work, change your band tensions every time you do boards and keep your reps above 5.
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Post by claudebouyer on Nov 24, 2009 10:30:16 GMT -5
ok yea i can double the bands i found a way to do it cause i only have the blue,red,and green bands but i know i can double the red and blues the greens are super snug doubled but i got a way to get them on
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