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percent benches
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McBain1975 View Drop Down
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    Posted: 2/02/05 at 6:51am
Can anyone explain to me what percent benches are? Thanks.
N�l m� ag duine le daoine.
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McBain1975 View Drop Down
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Anyone?.....Anyone?
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Cameron View Drop Down
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Aren't they simply a percent of your max?  Where did you run across this term?
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McBain1975 View Drop Down
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A throwing workout I found online at the penn state university site...I couldn't figure them out. I thought that is what it was at first, but I am not so sure.
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Coach Mac View Drop Down
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Percent of MAX bench...this cam be a theoretical
number (EXample: If you can bench 300 for one...you
can get 240-lbs. (80% ) for 5-reps ect.

This is HIGHLY individualized and the MORE fast
twtich you have the HIGHER the one rep max as you
have the ABILITY to express this POWER (lift) faster.

Most lifter have a percent or SPEED Day (45 to
60%)....followed by a HEAVY (high 80%...low 90
percent day) we always try to work an assitance lift
to FAILURE !!!


Got to go to a track meet...LONG THROWS...!
Have a GREAT Day !
Rob " Coach Mac " Mac Kay
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pit rat View Drop Down
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Points: 453 		Post Options Post Options   Thanks (0) Thanks(0)   Quote pit rat Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/05 at 3:09am

Theres an article in bodybuilding.com under bench training that basically says the same as coach mac and gives some more reasoning behind it. The only reason I know this is because I was curious of what a percent bench was also. I've done strong range benches in a power rack (just pressing much more weight than your max in the top 8") to get your body used to heavier weights. I'm curious what coach mac thinks of these. Do these make sense or should you just bench more to bench more.
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Wayne Hill View Drop Down
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If your goal is to bench more, then train to bench more.  Westside training is pretty good for this, although I suspect most people would do better using a bench-variant exercise 3x a week, rather than 2, and adjusting volume accordingly.  Lock-out benching is certainly a useful bench-variant if your weakness is at lockout.

If your goal is to throw farther, getting stronger will help only to the extent that strength is your weakness.  For a lot of guys I've seen at the Games, that isn't it.  For them, improving technique and developing explosiveness will yield the best benefits.

-Wayne
"We may be small, but we're slow." - MIT Rugby
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Bench presses invariably screw up my hammers and do not help my stones.  If you were only a shotputter or a discus thrower you could use some conversion.  At the Heavy Athletics World Championships last year I would dare say there were not any big benchers in the crowd but these guys were great all around throwers.  Again, to me there is a difference between lifting to throw and learning the art of throwing versus getting very strong and making conversions into throws.  Spend that mental energy on training exercises for throwing and developing your core strength.  Dont get me wrong, being strong is always an asset, but is the strength in areas that allow you to throw far?   
"I am the thread, the pupil, and the eye of the needle is my teacher"
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pit rat View Drop Down
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Points: 453 		Post Options Post Options   Thanks (0) Thanks(0)   Quote pit rat Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/05 at 6:09am

What types/if any weight lifting exercises would you guys recommend for a new guy to develope explosive strength. I've varied my routines to some I've got off this site and others. I've been working on technique (I can definately feel/see the difference when I do hit the right groove.) Anyway here are the routines I do now that I feel are pertinate to the games.Most of these I use faster higher reps and heavy lower reps:

cleans combined with push press

deadlift

squats(not very heavy as no spotter or rack)

vertical leaps 5x5's

All help is appreciated,Bill
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Wayne Hill View Drop Down
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Explosiveness requires accelerating the weight as quickly as possible, which favors the Olympic lifts and their variants, plyometrics, jumps, and fast lifts with light weights (e.g., very fast 40-60% benches).

Throwing's good, too.

-Wayne
"We may be small, but we're slow." - MIT Rugby
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TELL THE MASTER BLASTER(AKA MR DREW HICKEY)THAT A BIG BENCH DON"T MEAN SHIITE!!
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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Points: 1047 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Skullsplitter Quote  Post ReplyReply Direct Link To This Post Posted: 2/06/05 at 11:24am
As I have said before Drew Hickey is a freak of nature that cannot be imitated. 
"I am the thread, the pupil, and the eye of the needle is my teacher"
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