|
Post by joebear on Jul 20, 2007 7:44:37 GMT -5
1) I finished my GVT routine last week . I thought I would do some floor presses for my ME movement this week . Before the GVT routine I was doing floor presses with 400lbs. legs flat on floor and a good pause but the other day when I got to 315 it felt like 400- ? My shoulders were somewhat tender on the descent part of the lift so abandoned floor presses and did regular flat benches with a 2 second pause on each rep of each set , my numbers were decent I went 225 x 10 , 275 x5 , and 315 x 7 , then I threw in some seated military presses that didn't hurt at all . Can't understand why my floor presses dropped so far ?
2) I have a local bench meet coming up in about 3 weeks . I am competing in the 198's masters I division . The judges are REAL STRICT on the pause crap, no head / foot movement of any kind etc... and I am a little concerned that I might not be able to hit in the low 400's like I have in the gym recently because of such a long pause command . SO- any ideas on a 3 week "run up to the meet " training program ? should I do a deload next week and then take it light the last 2 weeks prior ?
3) What should I open with ? 340"ish" ?
Ant comments / suggestions greatly appreciated gents !
Joe
|
|
|
Post by chancey on Jul 21, 2007 9:43:05 GMT -5
I think we are very comparable benchers you being more impressive at your weight. So, that being said I’m not sure if I can help you. I don’t have first hand experience with GVT but it looks like it is better suited for off-season training. I think with 3 weeks out you drop almost all your accessory or at the very least back way of the volume cut your reps in half next week on the bench and then cut them in half again the following week leaving a solid week of rest. Maybe 5s then 3s or 2s. I believe you need to feel that heavy weight again to get comfortable/confident with it and if you walk out of the gym getting what you want on the bench and you got some left in the tank all the better.
Only you know if you have been a victim of too much volume so I can’t recommend a deload week. If you need some type of deload just go into the gym next week and do nothing but bench and leave.
Good luck Joe.
|
|
|
Post by 3speed on Jul 21, 2007 9:50:08 GMT -5
Good, sound advice from Chancey. The only change I would make comes from personal experience as a master lifter. I need more time to recover from heavy training so I take my heaviest lifts 2 weeks before a meet. The last 3 weeks before a meet would go more like a 3-2-5 rep scheme.
Just my 2 cents.
|
|
|
Post by joebear on Jul 22, 2007 15:35:42 GMT -5
Thanks gents ! will see what happens !
|
|
|
Post by dopar66 on Jul 23, 2007 11:08:54 GMT -5
Joe, all I can say is ECHO and ECHO! Chancey and 3Speed have already hit the most important stuff. I'm just going to offer some nuts-n-bolts things about some of your specific, concrete questions.
1) Floor presses: don't worry about 'em. You're not competing in the floor press. You can pick them back up after the meet. 2) Meet prep: from now until the meet, after warming up, every rep should be competition form. Practice the foot placement, head, you know, 5 points of contact. Practice the nasty pauses. You may have to drop back like Chancey said, but having full confidence in your form will make your opener. Nice little segway to: 3) Your opener: if the 315x7 was with the 2 second pause, 340 sounds reasonable as an opener. Only a bench rule would keep that from getting 3 whites.
Comments: you are one strong dude......
God Bless!
|
|