4 Weeks Out from USAPL Cbus Lifting Co. Spring Classic
I've competed and coached both for raw and equipped competitions, and how I implement dynamic effort work varies for each.
Exactly how I organize training will always vary on the lifter and the goals, but for the most part, when I organize a second bench press day for a raw lifter, I use a percentage from one of the lower work sets from earlier in the week (the main bench day), which ranges from 70-85% of training max (which is typically 85-90% of competition max). This rotates each week along with the number of sets depending on intensity (so week 1 may be 8x3, then week 2 10x3, then week 3 6x3, etc).
This ends up being a slightly higher percentage than typical for dynamic effort work, but allows for extra workload which I think benefits the raw bench press. I also perform med ball throws for dynamic movement during the week to work on explosiveness as well, so dynamic bench can serve more purposes than just speed development.
A few other differences in my raw speed work vs equipped:
- I typically use straight weight (but there are exceptions), because this allows an extra day of technique work that matches the competition lift.
- Rather than bring the bar down as fast as possible and press immmediately, I bring the bar down controlled, perform a slight pause, then explode up. I find this is easier on the joints and muscles, and works technique.
Competitively - My last competition was the UPA Winter Rack Attack on December 17th (competed raw at 220lbs). It was my second meet back transitioning to competing raw, and my goal entering next year is to qualify for a larger raw competition (whether it be at the Arnold or elsewhere).
I'm currently the Fitness Director at Ohio University as well as Event Coordinator for EliteFTS. I'm also involved in coaching and public speaking on topics relating to powerlifting, coaching, education, student development, and mental health.
For Coaching & Programming Questions, feel free to contact me at joeschillero@gmail.com
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