Speed Bench: 9×3@185/84 + Green Bands
2 Board Press: 5@315/143, 2×5@325/148
Incline Bench: 8@185/84, 2×8@205/93
Side Bends: 2×15@45/20 + Double Monster Minis
Ab Curldowns: 2×15@115/52
This is the first time I’ve done speed work since I started this routine and I think I need to keep it in at least every other week. It almost feels like active recovery, I mean it’s hard but I feel almost refreshed after. The speed was really good through all my sets, this weight feels a little light(it’s just over 50% of my raw max) but I think that’s a good thing for the first session.
The board presses were good, and I’ve come to realize that I’m extremely weak at the 2 board range. I could probably almost do 5@325 from my chest so from my chest to 2 board is really not much difference. I’m going to stick with the 2 board for the next three weeks jumping up 5-10lbs a week.
This also marks the first time I’ve done incline bench in a long time. I plan to keep it in for the next three weeks as well as a change up from shoulder press. I was pretty happy with the weight, I know it is light but I paused all the reps too so that made it alot harder.
Nice workout, Stinn… I also find that the weight I can handle off the 2 board is exactly the same as off the chest. It is basically starting at the most mechanically disadvantageous spot (all shoulders and triceps to get the weight moving).
If I do a conjugate version of the Korte 3×3, I might include the two board press…
Stinn, where can I get some bands? I’ve never used them before and am interested in checking them out.
nice work stinn, again like i said to jamie very impressive benching from you guys.
curious do you actually touch the chest with incline? i always do but find the ROM puts the lats and triceps into an unnatural pressing position.
i guess what im trying to say is that i see it as a great mass building exercise but personally dont feel there is much direct crossover to flat benching. maybe you can offer some insight into your thoughts?
“..I know it is light but I paused all the reps too so that made it alot harder.” Nice comment Stinn!
John, as for the incline stuff. There was a message board posting awhile ago that someone said overhead work (which I sort of include incline as) really helped their raw bench go up. They also brought it back to the old powerlifters and how they did a lot of over head work. For what it’s worth I think the close grip incline bench press that I have been doing has helped out a lot. I touch the chest on those as well.
Nice lifting. What’s your bwt at?
John Mc: So is there an advantage to doing it off 2boards? Or is working off chest just as good?
Gords: We got them from elitefts.com i think, you can also get them from jumpstretch directly i believe. Apparently IronWoody bands are just as good and cheaper but I don’t knwo where you can get them.
John y: I always touch on everything, I feel it’s important to work the entire range of motion. I’m not sure how important it is for strength off the chest for regular bench but I decided it was a good change up from shoulder press. I can definately feel it today.
Christian: I agree with your comments on “over head work”. I ignored it for too long.
Mike: Thanks, after the workout i was 308/140. I need to get this under control as it’s slowly getting away from me…too many busy days running to a fast food joint.
Hello, I used to bench about 365 18 years ago, I am 39 now but mostly into high reps and low weight. Stinn, can you explain what a 2 board is for? And how is it used? I just stumbled onto your blog doing a search for “strongman” Thanx
Christian was that Jim Wendler? I know Vinny Dizenzo is also a huge advocate for them for raw lifters.
Sounds like a few people have the same 2 board syndrome that I do!
Hey Howard, that’s a great raw bench. A 2board is used to lower the range of motion to either start at a more advantageous spot(3board and up) or at a sticking point(1 and 2 boards usually). Each “board” is a 2×6(or 2×8 or 2×4…whatever really), so a 2 board is 2 2×6’s stacked so basicaly 4″(not really a 2×6 is only about 1 3/4″ thick i think). The 3boards and up are usually used to work top end/lockout power and 2boards and down are usually for working sticking points.
Ok now the secret is revealed. Your 2×4’s are thicker than ours in the states. Ours are only 1″ thick. Ok maybe 1 1/2″. Least I think so.
Hehe.. Our 2X4’s are 1 1/2″ inches as well, it makes sense since most of our lumbar is exported to the states
Can we have some more of your oil too???
GWB