Thursday, January 24, 2013

Bench Press w/Slingshot

Last night we worked with the Slingshot from Mark Bell.. if you haven't read my earlier posts, its an elastic band which allows you to overload the mid/top of your bench press by giving you rebound off the bottom.. link below-

The slingshot give gives you about 10% over your 1RM max, but what I found is it actually works better (For me anyway) when I use it NOT to bench heavier weights, but rather to increase the rep range of weights I can already do.. here's an example-

Raw, I can Bench 315lbs for about 4 clean Reps... when I use the Slingshot, I can bench 315 for 8-10 reps.. I've found this more effective than using it to hit a higher 1RM..

Right now my raw 1RM is 350lbs.. with the slingshot its 385.. but I don't train it that way.

Worked up to 315x2 Raw as a warm up
345x5 (Slingshot)
365x3 (Slingshot)
315x8 (Slingshot)
315x8 (Slingshot)

then we followed up with some hi-rep Tricep pushdown work for 20-25 reps.. and some high, mid-grip seated back rows to the upper chest to build a strong, big upper back.

Next wednesday, I'll be back in my shirt for some heavy doubles to a 1/2 board.. looking to do:

...we'll see how it works out!

1 comment:

  1. Thank you for providing me with such valuable information. This article provided me with some useful knowledge about Bench Press Sydney Continue to make posts like this. Keep up the good work.