Didn't train today, a ridiculous amount of work today and also this being a deload week made me not want to train but to rest, I'm actually fairly sore today and I know its from working with straight weight and even with the "chains". It got me to thinking...
The best success we have had in benching has been with board training (at least I think so). Also we have had great success with band training in one form or another; and I believe we would have great success with the "chains" that I came up with. With this said, I have felt a great deal of gains from the 10x3 program as is evident with myself benching 305 for reps with bands which I've never done before in my life. What if we had a 10x3 cycle for M.E. Bench work that looked something like:
S/W 3-board 10x3 Week 1
S/W 2-board 10x3 Week 2
Double Mini's/Monster Mini's 3-board 10x3 Week 3
Double Mini's/Monster Mini's 2-board 10x3 Week 4
D.E. Bench Week 5 (Deload)
My biggest problem is my lockout which I am beginning to fix. Sufficient warming up definitely has helped me out but also getting stronger but the problem that Steve and I both have is that when we get the weight off our chest with our shirts, it stalls occasionally and I think this would help to remedy the problem. Now I would consider this cycle the first cycle and have a second cycle with something similar to what we are doing now.
S/W Floor Press 10x3
Reverse Band (Enhanced or not) 10x3
S/W Raw Bench 10x3
"Chains" Raw Bench/Floor Press 10x3
I figure this would be a great way to increase our strength as well as our size. I've noticed since the change in my diet a great deal of more solid muscle mass and strength. 10x3 is the way I feel we can increase our gains greatly. As far as a triceps exercise. high boards, JM's, and extensions of all kinds will be a great way to go about our post state championship training. Opinions? Thoughts?
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