if you guys were gonna do pause bench press (pausing on the chest for a count) would you use your 1rm max or would you decrease?
pause bench press
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Participant
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Participant
Rule of thumb: With a pause start with whatever you can triple.
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Participant
Rule of thumb: With a pause start with whatever you can triple.
didnt know that, i have always just took my 1rm max. what u think about pause bp, in college we did them about 95% of the time instead of normal bp.
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Participant
they take away the stretch reflex at the bottom of the movement.
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Keymasterdidnt know that, i have always just took my 1rm max. what u think about pause bp, in college we did them about 95% of the time instead of normal bp.
95% is about 2 rep max. When I do single count pauses I can typically handle around 95%.
ELITETRACK Founder
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Participant
[quote author="utfootball4" date="1170573645"]
didnt know that, i have always just took my 1rm max. what u think about pause bp, in college we did them about 95% of the time instead of normal bp.95% is about 2 rep max. When I do single count pauses I can typically handle around 95%.
[/quote]thanks for the help, in the statement above i was saying we did pause bp 95% of the time instead of normal bp.
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Member
The % depends on the what the persons normal technique is. We used to have to pause until there was a clap and then you could push it up (seemed like forever). If some guy at the gym wanted to try competition and thought his bench was strong then there would be three things that could lower his bench.
1) your ass has to stay on the bench (if it already did was then no loss).
2) pausing (if the stretch reflex wasn't being abused, then only a slight loss)
3) drug test …Not too many big benchers were interested after considering those three factors.
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Participant
lil off topic but what % would you take from the reg back squat to use for a parallel box squat?
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Member
Get the box height so that the thigh at the hip is 1" below the top of the knee when sitting on the box.
Start around 60% of full-BSQ 1RM. Try to move it fast without tipping forward first to preload the hams etc.
The second week at the same or even more weight should move much faster. I usually add 20lbs per week for a while after that unless I feel a definite loss of that speed. I do something like 8×2. -
Participant
Get the box height so that the thigh at the hip is 1" below the top of the knee when sitting on the box.
Start around 60% of full-BSQ 1RM. Try to move it fast without tipping forward first to preload the hams etc.
The second week at the same or even more weight should move much faster. I usually add 20lbs per week for a while after that unless I feel a definite loss of that speed. I do something like 8×2.im talking bout during max effort work on the box, would you take 97% of ur regular squat and use that for ur max effort box squat work.
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Member
I would say that once you have a good feel for the box squat movement then you might get to around 95% of the reg sq (without rocking forward etc). I usually didn't go too heavy on them since I used them as a break from heavy weights and also as a conditioning tool.
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Participant
I would say that once you have a good feel for the box squat movement then you might get to around 95% of the reg sq (without rocking forward etc). I usually didn't go too heavy on them since I used them as a break from heavy weights and also as a conditioning tool.
i dont use them either but will be using them with one of my athletes in his next training block.
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