hey guys im looking through barry ross book and he help some football player increase his 225 bp from 3rep to 18 in 3 weeks and the base workout was bp 5x2x90%, box pushups and pushups the athlete added weight whenever possible. what u guys think about that, its a big jump in just 3 weeks and with no rep work.
barry ross 225bp
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Participant
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Member
I think that that would be an uncommon gain. Certainly could help, but not everyone (or hardly anyone) will gain 15 reps in 3 weeks. At this point in your preperation for camp, I think you may benefit most from a consistent approach.
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KeymasterSounds kind of outlandish (bordering on ridiculous) to me. If it sounds too good to be true….
ELITETRACK Founder
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Participant
Sounds kind of outlandish (bordering on ridiculous) to me. If it sounds too good to be true….
i agree with you mike
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Participant
How the hell do you add weight to a box pushup? Put weight on your back.
And how do you figure out what 90% is?I had done pushups with a backpack full of chains. 44 pounds of chain and I was able to do sets of 20. I tired making it harder and doing pushups with my 170 pound roomate sitting on my back and I was able to get 2. I highly doubt this would help my bench and I am agreeing with you guys seeing as this seems rediculous.
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Participant
How the hell do you add weight to a box pushup? Put weight on your back.
And how do you figure out what 90% is?I had done pushups with a backpack full of chains. 44 pounds of chain and I was able to do sets of 20. I tired making it harder and doing pushups with my 170 pound roomate sitting on my back and I was able to get 2. I highly doubt this would help my bench and I am agreeing with you guys seeing as this seems rediculous.
he added weight to the bp whenever he could, and the box pushups was used as complex training btween the bp sets. he didnt go into great details. sorry should have made it clearer.
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Member
How the hell do you add weight to a box pushup? Put weight on your back.
And how do you figure out what 90% is?I had done pushups with a backpack full of chains. 44 pounds of chain and I was able to do sets of 20. I tired making it harder and doing pushups with my 170 pound roomate sitting on my back and I was able to get 2. I highly doubt this would help my bench and I am agreeing with you guys seeing as this seems rediculous.
Two things:
First the clarification: Read it again. The workout is 5 sets of 2 at 90% on the bench press, followed by box pushups and other varieties. I suppose you could add weight in the from of a weighted vest.Second: This is in regards to your pushups with a bag of chains. Another way you could use the chains with pushups is to drape them over the back so they are on the ground (so they load and unload) then start repping. As you begin to fatigue have a partner/coach remove one chain–essentially you are doing drop sets of pushups with chains.
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Participant
[quote author="QUIKAZHELL" date="1145766539"]
How the hell do you add weight to a box pushup? Put weight on your back.
And how do you figure out what 90% is?I had done pushups with a backpack full of chains. 44 pounds of chain and I was able to do sets of 20. I tired making it harder and doing pushups with my 170 pound roomate sitting on my back and I was able to get 2. I highly doubt this would help my bench and I am agreeing with you guys seeing as this seems rediculous.
Two things:
First the clarification: Read it again. The workout is 5 sets of 2 at 90% on the bench press, followed by box pushups and other varieties. I suppose you could add weight in the from of a weighted vest.Second: This is in regards to your pushups with a bag of chains. Another way you could use the chains with pushups is to drape them over the back so they are on the ground (so they load and unload) then start repping. As you begin to fatigue have a partner/coach remove one chain–essentially you are doing drop sets of pushups with chains.
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Thanx for the clarification. Now I got it.
Good suggestion on the chain pushups over the back. I tried it a while ago and it did not work. Chains were all over the place and very uncomfortable and personally an extra 44 pounds is nothing. Good thinking though. -
Member
Ah too bad. When I've played with this I didnt mind much, though I didnt really use a lot of chain (I'm weak). I had them at mid back or so, because of this this I got good activation of the TA and Multifidus muscles to support the spine. I would think if you moved the chains to the low back it would be even greater–it may not be the safest thing for low back, though.
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Keymaster
I don't think there'd much TA activation unless the athlete was "drawing in" while doing the pushups.
ELITETRACK Founder
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Member
I don't think there'd much TA activation unless the athlete was "drawing in" while doing the pushups.
Isn't the drawing in almost automatic after you've trained it for a while? I mean doesn't it prevent your hips from dropping while doing pushups?
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Keymaster
Isn't the drawing in almost automatic after you've trained it for a while? I mean doesn't it prevent your hips from dropping while doing pushups?
I suppose it may become automatic if you have trained it for a while. If not, I suspect the activation would be very little.
ELITETRACK Founder
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Participant
intresting topic, i have to say i have done the bench program and other tech by Coach Ross and they work, my one rep max went 60lb in less then 6 weeks.
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Member
intresting topic, i have to say i have done the bench program and other tech by Coach Ross and they work, my one rep max went 60lb in less then 6 weeks.
At what weight was your max when you started? How much training had you done in the bench press previously?
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Participant
my max before was 310 at the end 370, previous training years 9yrs.
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Participant
my max before was 310 at the end 370, previous training years 9yrs.
yeh, i think the bp cycle may work, we dont even know the whole cycle itself – only parts so we cant really make judgements.
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