405 raw bench quest

[moparguy55]

Thanks for the advice guys. I just have a cheap amazon band set.

Any advice on which bands to buy for using reverse?
I do bench in a power rack i can add some pins atnthe top.

[BigChrisF]

I haven't bought bands since I got mine in 2008 or so. Kinda surprised they have held out this long.

I would look at elite fts for their band selection. I would be tempted to get the bag of minis. It makes tension easily tunable by just adding or subtracting more minis.

[moparguy55]

I haven't bought bands since I got mine in 2008 or so. Kinda surprised they have held out this long.

I would look at elite fts for their band selection. I would be tempted to get the bag of minis. It makes tension easily tunable by just adding or subtracting more minis.

Perfect thanks

[moparguy55]

Been sick for 2 weeks now. Still hacking tonight but got it done.

Added 5 lbs to last time

Bar
95x15
135x8
185x5
230x8
280x5
320x3
365x1
365x1
Skipped 3rd single been a no go for sure.
320x4 paused tank.empty

Skull cruahers
105x12
105x12

Bunch of band tricep work.

Wil take this again next week.

My rack the holes on top i think are too twoards middle of the rack.will need to drill some.

[moparguy55]

Ohp

Bar
95x12
125x12
145x10
155x6

Lateral raises
10x20
10x20

2 sets band face pulls

Bb curl
45x12
65x12
75x12
45x12

[Altered Beast]

I haven't bought bands since I got mine in 2008 or so. Kinda surprised they have held out this long.

I would look at elite fts for their band selection. I would be tempted to get the bag of minis. It makes tension easily tunable by just adding or subtracting more minis.

I like Monster Mini's for a bit more of an overload for Pressing. Minis are great but won't give you much push if you've already put in the working sets without bands and are attempting to get in some overload sets/extra volume.

*I'll use Mini's for Close Grip Bench or other variations where I don't need as much tension to get the overload weight off of my chest. If I use my Benchblokz (mimics Board Pressing), I'll use Mini's too because the ROM is less due to the Board setting on the Blokz.

[BigChrisF]

The point of getting the bag of minis is that you have several and can just double or triple up the mini bands to get more tension.

[moparguy55]

Bench

Bar
95x15
135x10
185x5
230x8
280x5
320x3
365x1
365x1
365x1
375x1 off 2 board
315x5

315 felt like i.was gonna hit 10 lol
Super light in hands.after 3rd rep arms almost gave out lol.like totally drained.

Bb row
135x12
185x12
205x12
225x12
255x5

[moparguy55]

Project cage modification for top pins to debut shortly.

[Altered Beast]

The point of getting the bag of minis is that you have several and can just double or triple up the mini bands to get more tension.

I didn't see where you said bag of mini's lol! My fault.

Eh, I personally never liked doubling up the same band. Tension was always either too much or not enough. I'm weird like that I guess, haha.

[moparguy55]

Ohp
Bar
95x6
135x5
145x5
155x5
165x5

Cg bench
135x12
185x12

Skull crushers
95x12
105x12

[Altered Beast]

With you Bench Pressing so close to 400 you should be Overhead Pressing much more weight than that! Right?

[moparguy55]

With you Bench Pressing so close to 400 you should be Overhead Pressing much more weight than that! Right?

You are right yes lol
But no lol

Always been a weak lift for me.i do better seated overhead but doesnt seem to help bench as must as standing strict.

[moparguy55]

Plan was to dial bench back to 12 days buttttt sick again withba cold last week.2 colds a flu and 1 gastro since September.

Ended up being 14 days again since last bench.

Bar
95x12
135x8
185x3
235x8 screwed up here was supposed to be 230
285x5
325x3
370x1
370x1
Tank was empty didnt take the 3rd single
315x5
275x6 close grip paused with bench block

Skull crushers
105x12
105x12

Will take this again next time and gwt the 3rd rep at 370.

Once i work up to 385 for three singles willl giver another go with 405.

Over the holidays will get the rack pins added so can get the mini bands rolling.

[moparguy55]

Ohp
Bar

95x8
115x3
135x5
145x5
155x5
170x5 fight was real lol

Lateral raises
15lbs x12
15lbs x12

Band Facepulls
1x30


Bb rows

135x12 wide grip
185x12 index on ring
205x12 bench grip
225x12 bench grip
265x5 bench grip

Band pull
Ups
1 set of 8

Bb curls
45x12
65x12
85x12
105x8

[moparguy55]

Well this program didnt last too long.

Bar
95x10
135x8
185x3
230x8
285x5
325x3 wasnt great
370x0

That was a wrap

Not sure what to think of it.
Not enough volume over 75% is my gut feeling.

[moparguy55]

Went back and looked what i did a year ago to get to the 390 pr
Was doing a second speed bench day and getting some good volume in. Back to that it is.

[Altered Beast]

Went back and looked what i did a year ago to get to the 390 pr
Was doing a second speed bench day and getting some good volume in. Back to that it is.

I likes!!!

[Cellardweller]

What’s up? Been a minute. First I gotta say don’t worry so much about your numbers with you being so up and down with colds. Speed bench sounds good. When you add in the reverse bands, it will be heavier on the chest. Work on explosiveness. I always thought of benching like a cannon. That’s why I always liked pin presses. Glad to see you still hitting it in here

[Altered Beast]

What’s up? Been a minute. First I gotta say don’t worry so much about your numbers with you being so up and down with colds. Speed bench sounds good. When you add in the reverse bands, it will be heavier on the chest. Work on explosiveness. I always thought of benching like a cannon. That’s why I always liked pin presses. Glad to see you still hitting it in here

I agree very much!

Good ole Pin Presses! Always liked them as a Secondary Movement unless I'm focusing more on the 3-8 Rep range. They are rough on the shoulders/rotators and elbows so for me personally; therefore, I never liked to use Pin Presses for supra heavy weights.