www.BENCHBLOKZ.com

http://www.liftinglarge.com/Bench-Blokz

  
This is something I have wanted for a while. For the past 10yrs or better I have trained alone. I did make a 1-3 board set up to use, but I have to always ask for someone to hold it, or try and slide it under my shirt. Which never really works, specially when trying to set up with an arch. This makes the BenchBlokz much more convenient to use. 

Also if you are like most Powerlifters. You already have a ton of crap to hual into the gym. Belts, Shoes, Bands, Wraps, Chalk, straps, etc... Depending on the day. Sometimes it looks like I'm moving in for the month to live. Not having to hual a stack of 2x6's that don't fit in my bag, is a big help.

  



Who can use the Bench Blokz? Anyone looking to work though improve sticking points and lockout power. By adjusting which side of the Bench Blok clips to the Barbell, will adjust thickness of the Blok. You can work sticking points from just a couple of inches off your chest to your lockout range. 

BenchBlokz works well for Raw Lifters and Geared Lifters.  Geared Lifters can use it to help break in new Shirts and just like Raw Lifters. The BenchBlokz are used to overload the Triceps and increase ones lockout strength. 


  
 While searching around online for different ways to work in board presses. I found a good write up on Elitefts.com.

http://www.elitefts.com/education/exercise-index/board-press-boards/

Different Ways to use your BenchBlokz
  

Tricep Hell
Application: This is used more for strength endurance and muscle hypertrophy. Select a weight you can do 15 - 20 reps with. After warm-ups, proceed to the "Tricep Hell" set. For this, you’ll perform five reps on a 1-board and go straight into five on a 2-board. Repeat this up to a 4-board or 5-board. If you make it through the whole thing, try working back down.

Board Press Cluster Sets
Application: There are many examples of this, but one I've found to be very effective is to select a weight you can do for 10 reps on a 3-board or 4-board. Perform three reps, rest for a 10 count and perform three more reps. Keep repeating this until you can only perform one rep.

3-Minute Triceps
Application: I suggest a spotter with all pressing movements, but highly recommend it with this one. For this, you’ll use a higher board (three or four) with a light weight: 25 –30 percent of your best one rep full bench max. The goal is to make the set last three minutes without racking the weight. You CAN hold it at the top and rest on the board for a long as you need, (but try not to rest on the board for more than 20 seconds). The percent is just a guideline or starting point. I've seen people use up to 50 percent for this.

Diminishing Sets
Application: Select any mix from the matrix below and select a total number of reps between 50 and 100. Pick a weight you can do for 10 moderately easy reps, then perform sets of 10 reps (or whatever you end up doing) with 20 seconds rest until the final number of repetitions is reached.

Bench Shirt Work

Shirt Work - Working down boards
Application: This is used to break in bench shirts and also used with many lifters when doing shirt work. Warm up to a point where you feel the need to put your shirt on. This is usually around 60 percent of 1RM. Perform 3-5 reps on a 3-board or 4-board. For each set from here, you’ll work up in weight and lower the board until you get to around 90 percent off your chest. A sample progression may look like this:
Bar for a few sets of 5 reps
95 for 2 sets 3 reps
135 for 3 sets 3 reps
185 for 3 reps
225 for 3 reps
275 for 3 reps
315 for 3 reps
405 (with shirt) off a 4-board for 5 reps
455 (with shirt) off a 3-board for 3 reps
495 (with shirt) off a 3-board for 1 rep
545 (with shirt) off a 2-board for 1 rep
585 (with shirt) off a 1-board for 1 rep
615 (with shirt) to chest for 1 rep

Here are some key points with this progression and board work with shirts:
First and most IMPORTANT - set the shirt for your 4-board sets the SAME as you would for your chest set. DO NOT jack the shirt up so you can barely touch a two board, just so you can press more weight. This is great for your ego, but there’s no way you’ll be able to touch your chest with your shirt jacked up the same way. A second point is let the shirt and weight determine when to lower the board. If you can't get the weight down to a 3-board, don't drop to a 2-board on the next set. Stay with the 3-board until the weight touches, and then move the weight up and lower the board after that.

Shirt Work Cycle
Week 1 – 3-board working up to max set of 3-5 reps
Week 2 – 2-board working up to max set of 3-5 reps
Week 4 – 1-board working up to max set of 3
Week 5 – No shirt week: this would be a great place to drop in a concentric only pressing movement such as pin presses or presses off chains.
Week 6 – 2-board working up to max set of 3 reps
Week 7 – 1-board working up to max single
Week 8 – Work down to chest for triple or single

Max Effort Cycles
Max Effort Board Press Cycle for Beginner and Intermediate Lifters:
Movement: Stick with the same movement for three weeks
Warm-ups: Work up using small jumps (5% jumps)
Week 1 – Work up to max set of 5 reps
Week 2 – Work up to max set of 5 reps (beat week 1)
Week 3 – Work up to max set of 5 reps (beat week 2)


1-Board Dynamic Effort Cycle with Bands
Application: This cycle is intended for those trainees who would like to bring up their strength at the bottom point of the bench press with the use of bands. This is a great cycle for those who are dealing with shoulder problems and would like to take some of the shoulder rotation out of the bottom of the lift.

Training Cycle:
Week 1 – 40% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 2 – 40% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 3 – 40% for 8 sets 3 reps (use three different grips: close, medium and wide)
Suggested Band Tensions (based on max bench press)
100-200 Pounds – Bands not recommended
201-300 Pounds – 30-40 pounds of band tension at the top of the lift
301-400 Pounds – 40-50 pounds of band tension at the top of the lift
401-500 Pounds – 70 - 80 pounds of band tension at the top of the lift
501-600 Pounds – 70 - 80 pounds of band tension at the top of the lift
601-700 Pounds – 100-120 pounds of band tension at the top of the lift
800 Plus Pounds – 140-160 pounds of band tension at the top of the lift

One Board Dynamic Effort Cycle with Chains
Application: This cycle is intended for those trainees who would like to bring up their strength at the bottom point of the bench press with the use of chains. This is a great cycle for those who are dealing with shoulder problems and would like to take some of the shoulder rotation out of the bottom of the lift.

Training Cycle:
Week 1 – 45% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 2 – 45% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 3 – 45% for 8 sets 3 reps (use three different grips: close, medium and wide)
Suggested Chain (based on max bench press – chain weight is for both sides combined)
100-200 Pounds – 20 pounds
201-300 Pounds – 40 pounds
301-400 Pounds – 60 pounds
401-500 Pounds – 80 pounds
501-600 Pounds – 100 pounds
601-700 Pounds – 120 pounds
800 Plus Pounds – 140 pounds

Supplemental Training Cycles
These cycles would be for those who are using submaximal training cycles or blocks to train their bench press. If this is the case, the board press work would fall as a second movement or on another day.
The key here is to select a movement from the matrix below that will help bring up your weakness or mini-max. The basics of this were covered in the videos posted with this article and the specifics extend beyond the scope of this article.
The simplest technique that will cover most issues is to pick the board closest to where your sticking point is, ASSUMING your technique is good.

Heavy Band Cycle
Application: Select a band or combination of bands that will represent 50 percent of your max bench weight at the top (this 50 percent is true if it's a shirt max or raw max). Load the bands on the bar first, then work up with weight from there.

Training Cycle:
Week 1 – 3-board working up to a max set of 5 reps, rest 3-5 minutes and try to repeat for max number of reps.
Week 2 – 3-board with 80% for 3 sets 3 reps with NO band tension
Week 3 – 3-board working up to a max set of 3 reps, rest 3-5 minutes and repeat
Week 4 - No heavy supplemental
Week 5 - Change movement