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Post by Deleted on Dec 27, 2008 3:50:38 GMT -5
Eric, I was looking through your youtube account and noticed you dont pause your boards. Whats your reasoning behind this?
Who else pauses (or doesn't) their boards here. Whats your reasoning behind it?
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Post by benburgess on Dec 27, 2008 5:25:25 GMT -5
I do them like MM do it, throwing the bar down hard onto the board, sinking it in and then reversing it back up as explosively as possible.
Obviously i touch a lot higher than they do though.
But what the hell do i know, my eqp bench has fallen out my arse recently.
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Post by Deleted on Dec 27, 2008 14:36:13 GMT -5
I do them like MM do it, throwing the bar down hard onto the board, sinking it in and then reversing it back up as explosively as possible. Obviously i touch a lot higher than they do though. But what the hell do i know, my eqp bench has fallen out my arse recently. Intially I took this approach and ended up taking my touch and go bench from 117.5kg to 120kg. My 3 board went from 125kg to 147.5kgx5. This has taught me (for me) dont listen to equipped members of FI  Since stopping the above approach (about 2 weeks ago) pausing my boards the full lift has felt so much stronger. That and using 1cm incremental boards. I'll report back with progress  |
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Post by Deleted on Dec 28, 2008 7:47:34 GMT -5
we pause on our boards, though slightly. We used to crush the boards but that didn't do anything but waste our training time for 4 weeks as we saw little to no improvement. Since using a pause and controlled method, almost everyone in the gym has seen a dramatic increase.
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Post by erictalmant on Dec 28, 2008 9:12:03 GMT -5
we pause on our boards, though slightly. We used to crush the boards but that didn't do anything but waste our training time for 4 weeks as we saw little to no improvement. Since using a pause and controlled method, almost everyone in the gym has seen a dramatic increase. This seems to be what many folks are reporting in that pausing on the boards produces better results than "touch and go". However, I have plenty of folks that have told me that "touch and go" has worked just fine for them as well. As with anything, try both and see which one works better for you and your training partners and then report back to us with the results. |
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Post by benburgess on Dec 29, 2008 18:30:33 GMT -5
Intially I took this approach and ended up taking my touch and go bench from 117.5kg to 120kg. My 3 board went from 125kg to 147.5kgx5. This has taught me (for me) dont listen to equipped members of FI I dont get it. You took the MM approach and your 3 board went from 125 to 147.5x5??? That sounds alright to me! The MM style has a pause too, maybe more of a sink, but its definately not t&g. |
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Post by Deleted on Dec 29, 2008 19:01:30 GMT -5
Intially I took this approach and ended up taking my touch and go bench from 117.5kg to 120kg. My 3 board went from 125kg to 147.5kgx5. This has taught me (for me) dont listen to equipped members of FI I dont get it. You took the MM approach and your 3 board went from 125 to 147.5x5??? That sounds alright to me! The MM style has a pause too, maybe more of a sink, but its definately not t&g. Yeah but it didnt improve my bottom end at all...even off a 1 board. Pausing is more suited to raw for me it seems. |
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Post by benburgess on Dec 30, 2008 5:28:33 GMT -5
I dont get it. You took the MM approach and your 3 board went from 125 to 147.5x5??? That sounds alright to me! The MM style has a pause too, maybe more of a sink, but its definately not t&g. Yeah but it didnt improve my bottom end at all...even off a 1 board. Pausing is more suited to raw for me it seems. Ah, right OK. Well i spose that makes sense - MM are shirt specialists after all.... |
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Post by Deleted on Dec 30, 2008 16:10:35 GMT -5
Yeah but it didnt improve my bottom end at all...even off a 1 board. Pausing is more suited to raw for me it seems. Ah, right OK. Well i spose that makes sense - MM are shirt specialists after all.... Yeah, I was under the impression the collision upon impact of the bar hitting the board was what made your stronger via kinetic energy/eccentric loading etc. Oh well, bench is moving strong now  |
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Post by spsfw on Dec 30, 2008 18:16:36 GMT -5
My understanding of the MM way is that it has relevance to shirted work- where you hit the board let it sink and then 'throw' the bar back up. For me this seems to simulate the 'kick' off the chest you get with shirts. On a forum discussion Sebastian said something like boards were more a technique thing- strength work- or learning to muscle weight- was more pin lockouts and full ROM.
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Post by benburgess on Dec 31, 2008 8:55:28 GMT -5
Yeah, I was under the impression the collision upon impact of the bar hitting the board was what made your stronger via kinetic energy/eccentric loading etc. Yeah i know thats a popular theory on FI, I never looked at the issue with that degree of complexity...for me a raw 4" board press overloads the top half of my bench stroke where the shirt helps less. I figure getting stronger at that top half should help me shirt bench more. However proof of the pudding and all that...  Do you actually miss your raw benches at 3 board then? My understanding of the MM way is that it has relevance to shirted work- where you hit the board let it sink and then 'throw' the bar back up. For me this seems to simulate the 'kick' off the chest you get with shirts. On a forum discussion Sebastian said something like boards were more a technique thing- strength work- or learning to muscle weight- was more pin lockouts and full ROM. I definately agree on the first point mate. 2nd is VERY interesting. Looking back at when my shirt bench was best (i.e. when i did MM) I was doing tons of pin lockouts. When i switched to Sheiko with the call for so much more full ROM raw bench, I just kept one movement - the boards. I figured they were closer to a 'real' bench. My shirt bench has gone backwards since I started Sheiko so maybe this could be part of the answer. It'd be tough to introcuce pin lockouts into a prep cycle, at least following the MM style. IIRC MM say you should be using a weight not more than ~15kg above your shirt bench, and that if you are you must be using too litte ROM. I guess you could use your shirted bench max, a ROM that was 1/3rd of your total stroke and the Sheiko %'ages...though doing a quick sum that looks too light to get much training effect, for my #'s anyway. |
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Post by Deleted on Dec 31, 2008 23:40:49 GMT -5
2nd is VERY interesting. It'd be tough to introcuce pin lockouts into a prep cycle, at least following the MM style. IIRC MM say you should be using a weight not more than ~15kg above your shirt bench, and that if you are you must be using too litte ROM. I guess you could use your shirted bench max, a ROM that was 1/3rd of your total stroke and the Sheiko %'ages...though doing a quick sum that looks too light to get much training effect, for my #'s anyway. For your pin presses are you starting from lockout, lowering to the pins and then pressing? For my pin presses I set the pins at my sticking point and do a concentric only movement. This weight is much less than my shirted max but has pushed up my shirted bench. My bench comp max is 267.5kg (220kg raw) and I use 230kg for pin presses (also raw). I put them in the template in place of dips or overhead press. This has worked well so far. I have used 4 and 5 boards in the past which are both over my bench max but they seemed to have little carryover to the shirted bench max - I just got really good at board pressing. |
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Post by Deleted on Jan 1, 2009 5:58:33 GMT -5
Yeah, I was under the impression the collision upon impact of the bar hitting the board was what made your stronger via kinetic energy/eccentric loading etc. Yeah i know thats a popular theory on FI, I never looked at the issue with that degree of complexity...for me a raw 4" board press overloads the top half of my bench stroke where the shirt helps less. I figure getting stronger at that top half should help me shirt bench more. However proof of the pudding and all that... Do you actually miss your raw benches at 3 board then? My understanding of the MM way is that it has relevance to shirted work- where you hit the board let it sink and then 'throw' the bar back up. For me this seems to simulate the 'kick' off the chest you get with shirts. On a forum discussion Sebastian said something like boards were more a technique thing- strength work- or learning to muscle weight- was more pin lockouts and full ROM. I definately agree on the first point mate. 2nd is VERY interesting. Looking back at when my shirt bench was best (i.e. when i did MM) I was doing tons of pin lockouts. When i switched to Sheiko with the call for so much more full ROM raw bench, I just kept one movement - the boards. I figured they were closer to a 'real' bench. My shirt bench has gone backwards since I started Sheiko so maybe this could be part of the answer. It'd be tough to introcuce pin lockouts into a prep cycle, at least following the MM style. IIRC MM say you should be using a weight not more than ~15kg above your shirt bench, and that if you are you must be using too litte ROM. I guess you could use your shirted bench max, a ROM that was 1/3rd of your total stroke and the Sheiko %'ages...though doing a quick sum that looks too light to get much training effect, for my #'s anyway. I fail to remember...I think I was doing 3 boards to get used to heavier weights. Now my weakest point is the first 3cm. |
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Post by benburgess on Jan 1, 2009 9:15:25 GMT -5
For your pin presses are you starting from lockout, lowering to the pins and then pressing? For my pin presses I set the pins at my sticking point and do a concentric only movement. This weight is much less than my shirted max but has pushed up my shirted bench. My bench comp max is 267.5kg (220kg raw) and I use 230kg for pin presses (also raw). I put them in the template in place of dips or overhead press. This has worked well so far. I have used 4 and 5 boards in the past which are both over my bench max but they seemed to have little carryover to the shirted bench max - I just got really good at board pressing. Nah I do them as you do, but for some reason for me a 6" ROM pin lockout 1rm = shirt 1rm, and i have quite short arms! I thought of using them in place of where the program says 'tricep' or 'dips' as you have but i didnt think they'd be very equal in terms of loading...I've always thought that to get much training effect from pin lockouts they need to be reasonably near to my shirted max, meaning you'd be hitting triples or doubles? Doing tricep excersises or dips for 5x10 is way less strain. However you have had sucess using lockouts with ~85% shirt max so maybe I will give this a go as it definately seems to be working for you. |
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