Specificity
As I want to get better in the competition
bench press, I need to be more specific in
practice. My benching is now all paused.
I use the RPE scale to meet goal fatigue
limits and I plan on getting the RTS Manual
in the near future.
In finding ways to track my training, volume
is an obvious area. So if we accept that the only
100% specific lift is a paused bench how do we
track bench movements similar to but different
than the competition bench press.
Here's what I'm getting to and I'm thinking out
loud (or online) so this just me trying to improve
my own training. The further away we get from
the competition bench, the efficacy is reduced
based upon the differences.
What are the variables to a paused bench press?
1. Paused, Touch-n-Go, Isometric
2. Competition Grip, Narrow, Wide, Reverse
3. Full-Range, Partial-Range
4. Horizontal Bench, Incline, Decline
5. Straight Weight, Bands, Chains, Slingshot.
6. Barbell, Dumbells, Specialty Bar
So to penalize the lack of specificity in a non-
competitive press, I propose reducing the
volume based on the variables. Just some
raw thoughts on the subject.
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