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Thread: ME Bench rotation

  1. #1
    Da Bears slashkills's Avatar
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    ME Bench rotation

    Im looking to try some new ME upper movements and im looking for suggestions. Here are some things i might try. If you guys could give your opinions on these lifts for a relatively weak raw lifter that would be great. My max is 210lbs.

    floor press w/ foam under elbows
    bench w/ foam boards
    reverse band bench
    band bench

    do you think those would benefit a raw bencher w/ a 210 max?

  2. #2
    Senior Member SELK's Avatar
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    I would keep it very simple if you want to do westside,

    Floor Press
    2 board
    Full ROM bench
    Inclines for reps

    or something similar to that. No need to get fancy at all.
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  3. #3
    Da Bears slashkills's Avatar
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    My bench progress has slowed and im just looking for some new things to throw in to mix it up every now and then. Im also just looking for some new fun things to try. My sticking point is right around my chest to 2board area. So im looking for things to hit my weak points.
    Last edited by slashkills; 10-20-2009 at 05:58 PM.

  4. #4
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    I like decline. You can handle a lot of weight, usually more that your max. It's a lot of fun.
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    THE 800 QUEST NickAus's Avatar
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    Floor press
    2 board
    Illegal wide reps
    Full range bench
    Full range close grip bench

    If you plan on using bands use the micro mini's
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
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  6. #6
    Go Bears Pete22's Avatar
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    Quote Originally Posted by SELK View Post
    I would keep it very simple if you want to do westside,

    Floor Press
    2 board
    Full ROM bench
    Inclines for reps

    or something similar to that. No need to get fancy at all.
    I like these for a raw lifter. You can mix it up by adding bands, chains or reverse bands, but these four are pretty solid.
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  7. #7
    Senior Member OGROK's Avatar
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    Quote Originally Posted by NickAus View Post
    Floor press
    2 board
    Illegal wide reps
    Full range bench
    Full range close grip bench
    I'm voting for this one, good bench cycle.
    Last edited by OGROK; 10-20-2009 at 07:14 PM.

  8. #8
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by slashkills View Post
    Im looking to try some new ME upper movements and im looking for suggestions. Here are some things i might try. If you guys could give your opinions on these lifts for a relatively weak raw lifter that would be great. My max is 210lbs.

    floor press w/ foam under elbows
    bench w/ foam boards
    reverse band bench
    band bench

    do you think those would benefit a raw bencher w/ a 210 max?
    I think your list is great. Go with it for 3 months and then test your raw max. Don't go for it any earlier.


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  9. #9
    Da Bears slashkills's Avatar
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    why shouldnt i test my max for 3 months? should i do 3rm and 5rm instead of 1rm? how can i work in bands, could i do doubled minis? would that give me enough tension around my chest to help my since im weak near the chest?

    sorry for all the questions, i appreciate the help.

  10. #10
    Da Bears slashkills's Avatar
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    Quote Originally Posted by Pete22 View Post
    I like these for a raw lifter. You can mix it up by adding bands, chains or reverse bands, but these four are pretty solid.
    These are what im already doing and have been doing for like 8 or so months. Im just looking for something new to throw in once in a while.
    thanks for the help guys

  11. #11
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by slashkills View Post
    Im looking to try some new ME upper movements and im looking for suggestions. Here are some things i might try. If you guys could give your opinions on these lifts for a relatively weak raw lifter that would be great. My max is 210lbs.

    floor press w/ foam under elbows
    bench w/ foam boards
    reverse band bench
    band bench

    do you think those would benefit a raw bencher w/ a 210 max?
    The only thing I would say if you do this rotation is make sure your suplemental lifts hit the lower part of the bench hard as the lifts on your list mainly work the lock-out.
    I'm sure you had that planned just trying to help in case.
    Squat briefs only 625 @ 210
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  12. #12
    Senior Member OGROK's Avatar
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    Do reverse bands help with raw benching? I was thinking of getting a pair of greens but not sure if it's more for shirted pressing, or if the greens would add too much support (flat bench is around 290-300ish right now id guess).
    Last edited by OGROK; 10-20-2009 at 07:45 PM.

  13. #13
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    With your current strength level your best bet might be sticking with full range bench with sub maximal weights. Use 75 to 90 percent of your max and hit some higher reps, and stick with the partial range of motion movements as a second exercise. The extra reps with normal bench will also help with your form.

  14. #14
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by OGROK View Post
    Do reverse bands help with raw benching? I was thinking of getting a pair of greens but not sure if it's more for shirted pressing, or if the greens would add too much support (flat bench is around 290-300ish right now id guess).
    Go with the light bands instead of the averages this way the contrast is less.

    Reverse bands will get you used to bigger weights.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  15. #15
    I Wanna Be Strong(er)
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    You should just do 5/3/1...
    Last edited by T o m m Y; 10-20-2009 at 07:48 PM.
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    Quote Originally Posted by slashkills View Post
    why shouldnt i test my max for 3 months? should i do 3rm and 5rm instead of 1rm? how can i work in bands, could i do doubled minis? would that give me enough tension around my chest to help my since im weak near the chest?

    sorry for all the questions, i appreciate the help.
    Slash, I think what he is saying is that you shouldn't test your max with straight weight to the chest for 3 months. You can go with a 1rm floor press, 1rm press against band tension, etc., just not a straight weight max. He's saying you need to give it time to work.

  17. #17
    Senior Member OGROK's Avatar
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    Quote Originally Posted by NickAus View Post
    Go with the light bands instead of the averages this way the contrast is less.

    Reverse bands will get you used to bigger weights.
    Thanks Nick. I'll stick with the light bands.
    Last edited by OGROK; 10-20-2009 at 08:05 PM.

  18. #18
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by slashkills View Post
    why shouldnt i test my max for 3 months? should i do 3rm and 5rm instead of 1rm? how can i work in bands, could i do doubled minis? would that give me enough tension around my chest to help my since im weak near the chest?

    sorry for all the questions, i appreciate the help.
    You should be hitting a 1rm max on each exercise in your rotation. Raw full rom bench is not in your rotation. I deduce you are trying to improve your bench, hence the routine. Well, work your routine for three months and then go for a straight weight, raw, full rom bench, and crush a pr.


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  19. #19
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by vdizenzo View Post
    You should be hitting a 1rm max on each exercise in your rotation. Raw full rom bench is not in your rotation. I deduce you are trying to improve your bench, hence the routine. Well, work your routine for three months and then go for a straight weight, raw, full rom bench, and crush a pr.
    This is fantastic advice, I went through that stage of testing my strength every week rather than building it. If I had done what Vincent has suggest I would be stronger, and therefore happier.

  20. #20
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    I think the rotation of ME movements part has been covered. I think you'd benefit from doing 1-3 drop sets of 5 reps after you max on that day's movement. The volume will help. Also, increase your lat work because it'll make you stronger off the chest.
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  21. #21
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by MarcusWild View Post
    I think the rotation of ME movements part has been covered. I think you'd benefit from doing 1-3 drop sets of 5 reps after you max on that day's movement. The volume will help. Also, increase your lat work because it'll make you stronger off the chest.
    Yep good idea.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  22. #22
    Matt Wright
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    That's a whole lot of full range. In an 8 week cycle, I might go full range once or twice on ME movements.

    Where is your weak point?

    edit - Sorry should have read the whole thread before posting. . . . . . I am not that far ahead of you in the raw bench, and I have had a good bit of success with 5/3/1. Give it a thought.
    Last edited by Beefcaker; 10-21-2009 at 09:52 AM.
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  23. #23
    JERSEY IRON Brian C's Avatar
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    I agree that 5-3-1 is your best bet.
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  24. #24
    I Wanna Be Strong(er)
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    ,x2 on the 5/3/1 like i said a few post ago..I see you were doing it back in sept and then i guess you stopped? How come? It semed like you were making good progress.
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  25. #25
    Da Bears slashkills's Avatar
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    I like 531 and want to give it a shot but i have a training partner now who is doing westside and i just want to be on the same routine as my partner because i think thats best. Thanks for the advice everyone.

    here is what i did today and i feel sore as hell

    close grip bench press w/ doubled minis
    wide grip bench
    jm press
    db rows
    push press

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