Thursday, July 31, 2008

Questions And Answers: 7-31-08

I wanted to start this post off with a couple of simple questions:

How is this guy still putting out records?


Why does the dude from the band KISS look like Michael Jackson?


Question:

Hi, I just watched your video on you tube on the crazy plate press. It said email if I had any questions. I was wondering what type of weight would you use based on you max and using a westside template what days do you do this on? Thank you for your help.
-Brendan Ridings


Answer:

Brendan,

Thanks for writing in. Here is a video of Jay Fry of WestSide Barbell performing the Bamboo Crazy Plate Press with a bunch of Kettle Bells looped with Red Mini Jump Stretch Bands. Jay is WestSide's 181 lber with a 707 lb. bench press! I hope everyone realizes how this is just "Sick". The video was taken a few weeks after Jay's powerlifting meet, so Louie had Jay using the Bamboo Crazy Plate Press to help bring his stablizers up to speed for his bench press. Check it out:




Getting on to your question,

I don't base this type of lift off of a 1 Rep Max or any Max Bench lift . We go on “feel” with this type of movement because the amount of weight you are able to press with the Bamboo Crazy Plate does not even come close to what you normally could bench press. This is due to the instability that the bands and bar create.

This lift is not meant to be used as a max effort movement as there are safer and more productive movements to use to overload the prime movers of the bench press (board pressing, pin presses, floor presses, etc.).

We use this movement to help with muscular imbalances in the shoulder complex. It brings stabilizing muscles of the shoulder up to speed which can lead to a decrease in shoulder pain and an increase in strength. This is what was taught to me and what I found to be true.

Most people will be lucky to use any substantial amount of weight in a controlled manner during their first go around with this type of movement. It's that taxing! I have seen guys with a 400 lb.+ raw bench get creamed on their first couple of attempts with pretty light weight. Everybody responds to this differently though.

I would start out with a weight you would consider “light” for some warm up sets to gauge what you can do. If you’re not shaking like someone having a seizure under the bar, bump the weight up to where it’s challenging, but can be pressed with good control. Remember why you should be doing this- to get stabilizing muscles of your shoulders stronger to help with your pressing.

It can be thrown into your training as a deload as it gets you away from traditional benching while still enabling you to bench (see why this movement can be pretty good?!). This movement has worked well with some of my fighters as it has given them an outlet to bench press while correcting instability in their shoulders. It has also corrected my shoulder pain! If we are using a barbell (not the make shift bamboo bar I rigged to get by until we get a hold on the real one) we go with the EFS Swiss Bar or Football Bar because of the neutral grip position.

Keep in mind that I am not a powerlifter and I train athletes, not powerlifters. If you are a powerlifter, I can direct your question to a powerlifter. If you are an athlete or weekend warrior messing around with the WestSide template, I would have you throw these in directly after completing your max bench work, dynamic bench work, or during a scheduled deload. I would not use these before max bench work or dynamic bench work as it is too taxing and would interfere with those lifts. This would defeat the whole purpose of those training sessions. A couple of controlled sets of 10-12 reps with a challenging weight should do the trick.

Let me know how you make out. What you lack in skill, you make up in Will,

Joe Rossi