percentages..

[thewicked]

the conjugate method is working great for my lower body training but is blowing ass for my benching and upperbody.


I want to continue doing dynamic benching because the benefits are showing in all aspects of my benching technique but I'm LOSING strength on the ME days... I'm thinking I need to start working with percentages. 50-65% on DE days working in a wave and the same with ME days... do 90-94% for 6 sets of doubles and retest for a max in a month's time. Every 5th week working towards a new max.

Does percentage training work? Is this a good idea? I'm tried of revamped EVERYTHING upper body wise. EVERYTHING is getting stronger but my fucking bench which is going down. Right now I'm sitting at 370 for a solid comp commanded single. That's unacceptable since I was at 425 when I started.

[Sadie]

pussy.......

[Squatch]

Some people respond REALLY well with the conjugate method, others....kind of stall out. If conjugate is what works best for your legs, use it. If it doesn;t work so much for your chest, don't use it there. You don't have to follow any one program to a T. Dave Tate wrote an article a while back about how conjugate worked for him to a point, but he had to drop it because he plateaued and could never break through. I'll see if I can find it.

[thewicked]

pussy.......

you offering? :eyebrows:

[thewicked]

Some people respond REALLY well with the conjugate method, others....kind of stall out. If conjugate is what works best for your legs, use it. If it doesn;t work so much for your chest, don't use it there. You don't have to follow any one program to a T. Dave Tate wrote an article a while back about how conjugate worked for him to a point, but he had to drop it because he plateaued and could never break through. I'll see if I can find it.

I read dave tate's RAW benching article because he says training raw is different than training in a shirt which is true.. but I WAS getting stronger in the accessory lifts but not in the presses which prompted the quesiton. If you can find Dave's article that would be AWESOME!

[Shawty]

Well I was going to look at your training log............but you don't have one tard. Hit me up a pm, I wanna see what you're doing for your M.E. and D.E. days.....maybe I can help. And yes, training in gear is 100 times different than raw benching.

[Tyler]

Well I was going to look at your training log............but you don't have one tard. Hit me up a pm, I wanna see what you're doing for your M.E. and D.E. days.....maybe I can help. And yes, training in gear is 100 times different than raw benching.

http://www.fitnessboard.net/showthread.php?t=312

;)

[Shawty]

http://www.fitnessboard.net/showthread.php?t=312

;)

Now how the hell did I miss that! Thank ya Tyler, I'm a retard. :D

[Shawty]

Ok.........so.......MY OPINION, take it or leave it. Max Effort days look great. I think you pretty much got the idea of it. Except maybe play with the different boards, (1-3board). Don't max out full depth every week. Find a game plan and go with it. But for the most part they look great.

Now for the D.E. day.....this is where your percentage training comes into play. The D.E. day utilizing the conjugate method utilizes percentages. Rule of thumb I believe it's usually 60% of one rep max PLUS the bands. Concentrate on getting the speed, not whether your struggling on that last rep, if the bar isn't moving, drop the weight down. 3 seconds, 3 reps. 8-10 triples on bench, 8 doubles for squats and deads. One minute rest between sets. :) Try that and see if it does better for you. I know you're not planning on training in a shirt, so I won't go into that. :)

[CTri17]

Ok.........so.......MY OPINION, take it or leave it. Max Effort days look great. I think you pretty much got the idea of it. Except maybe play with the different boards, (1-3board). Don't max out full depth every week. Find a game plan and go with it. But for the most part they look great.

Now for the D.E. day.....this is where your percentage training comes into play. The D.E. day utilizing the conjugate method utilizes percentages. Rule of thumb I believe it's usually 60% of one rep max PLUS the bands. Concentrate on getting the speed, not whether your struggling on that last rep, if the bar isn't moving, drop the weight down. 3 seconds, 3 reps. 8-10 triples on bench, 8 doubles for squats and deads. One minute rest between sets. :) Try that and see if it does better for you. I know you're not planning on training in a shirt, so I won't go into that. :)


typically (I believe) for bands it can be anywhere between 40-60%, with bands it errors on the lower % with chains the higher %. And AJ is absolutely right, focus on that concentric speed, it should be FAST

[thewicked]

HAHA thanks guys..I'm doing my speed bench days at 50% of my raw max at the BOTTOM with choked monster mini's at the top. I'm getting faster and faster with it. Both WSBB and metal militia recommend not going over 50% on the bench DE day and working up to 40% but 50% seems to be working for me...

I'm going to do full range doubles with 90,92,94,and 96% for 5 sets leading up to a new max attempt on the 5th week to see if it actually works. My lockout is strong as fuck so working on boards higher than a 2 is pointless and if i'm working with a 2board that's only a couple inches off full range.

the conjugate method is working GREAT for my squat and deadlift..but KILLING my upper body.

[thewicked]

shit seems to be working..

hey seth have you seen dave's raw bench training video? it's 40 bucks..if you think it's solid I might blow the cash.

[Squatch]

no, I haven't seen it. there's a shitload of elitefts vids on youtube, though.

[thewicked]

no, I haven't seen it. there's a shitload of elitefts vids on youtube, though.

i watch them religiously