ITS THAT TIME AGAIN AND I AM READY TO F%$ING ROLL!
I pulled out a Metal Jack shirt that I have had for awhile that I never have taken a lift in that is tailored - 58 sleeves and 56 chest plate about two months back and started stretching the sleeves and making my adjustments that I like to do for my shirts. After 5 weeks of sleeve stretching the shirt sleeves are perfect! Just a couple of more alterations and this shirt will be platform ready. Now comes the hard part....breaking a new shirt in.
I soaked the shirt down (sleeves, chest plate, are pit area) with water (this helps the material stretch) after we got the shirt on me for todays training. I love the feel of these Metal Jack Shirts (once I get them how I like them Lol). These shirts are fairly easy to learn and touch in. I have had some pretty good success in these shirts over the years. Very durable and tough. I love the chest plates as well. If you jack this shirt down low be prepared for punch on the way up. Its like releasing a rubber band!
When training in multiply I use what I call: The Reverse Band Method. I have used it for years and with pretty good success. Here is how it works:
- I choose my meet projection number. Which this go round will be 750 pounds. I know my body and feel like this is feasible after last meet.
- Week 1 - I will use The EliteFTS - Big Black Pro Resistance Band - Choked from the top of our power rack which is 7' tall.
- Using singles through out my training for this I will go from 3board, to 2board with my projection weight of 750 pounds.
- Week 2 - The next week I will train raw with some variation of 1board work and volume
- Week 3 - I will use The EliteFTS - Pro Strong Resistance Band - Choked from the top of our power rack which is 7' tall.
- Using singles through out my training for this I will go from 3board, to 2board and finally to a 1board with my projection weight of 750 pounds.
- Week 4 - Raw Benching
- Week 5 - I will use The EliteFTS - Pro Average Resistance Band - Choked from the top of our power rack which is 7' tall.
- Using singles through out my training for this I will go from 3board, to 2board and finally to a 1board with my projection weight of 750 pounds.
- Week 6 - Is our scheduled deload week. Rehab, mobility, light volume reps. No main lifts this week.
- Week 7 - I will use The EliteFTS - Pro Light Resistance Band - Choked from the top of our power rack which is 7' tall.
- Using singles through out my training for this I will go from 3board, to 2board and finally to a 1board with my projection weight of 750 pounds.
- Week 8 - Raw Benching
- Week 9 - I will use The EliteFTS - Pro Monster Mini Resistance Band - Choked from the top of our power rack which is 7' tall.
- Using singles through out my training for this I will go from 3board, to 2board and finally to a 1board with my projection weight of 750 pounds.
Week 10 - Hit opener to a 1board
Week 11 - Is our scheduled deload before the meet. Final cuts, rehab, mobility, chiro, rest, relax is done this week
Week 12 - Meet. Perform.
And there you have it. Of course this is just explaining my bench side of my training. I have done this several times over the years with great success. Very simple and effective. Not all complicated and scienced out with a bunch of fancy terms and movements. This really helps you learn your shirt and not take a beating when doing so but you are constantly taking your projection in your hands every two weeks to a one board. If you can touch to a 1board with a band then you can touch full range with no band with the same weight. Period.
My supplemental training after bench is always changing but I am targeting my triceps, back and shoulders like crazy.
Here is todays training:
Reverse Band Multiply Bench
raw warm-ups
2board used on all raw sets
1 x 245 - 1
1 x 335 - 1
1 x 425 - 1
1 x 515 - 1
Added Metal Jack Shirt
Added 3board
1 x 605 - 1
1 x 700 - 1
Added 2board
1 x 700 - 1
1 x 750 - 1
Rope Triceps Press Downs
10 x 20 reps
Seated Cable with Rope Face Pulls
10 x 20 reps
Incline DB Press
3 x 15
Assisted Pull-ups
3 x 10
Abs