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Old 11-17-2009, 02:17 PM   #1
Luke Hale
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Dropping the bench press from SS?

Been on my own variation of the SS novice program for one month (please see my log for details)

The lift I'm struggling most with, and the one I want to improve the most is the press. Been stuck at 55kg for two workouts now, can't get all the reps.

Conversely, the one lift I care least about and takes up the most gym time (finding a spotter etc) is the bench press.

Therefore I am thinking of doing squats and press each workout, and just alternating between deadlifts and cleans.

I know Rip has said this is ok for those who have no bench and want to get a stronger press, and says you'll just have to make smaller increases. I also know bench pressing is not that important in CF (rarely comes up etc)

would there be any problems in doing this for a while?

I'll bodge together some sort of fractional weights.

Any thoughts welcomed.

Luke
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Old 11-17-2009, 02:21 PM   #2
Brian Bedell
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Re: Dropping the bench press from SS?

I don't think you are supposed to do presses every workout. IMO, you should still alternate them, i.e. only doing them on workout A day. I do ring dips instead of bpress on B. bpress hurts my wrist and shoulder.
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Old 11-17-2009, 03:22 PM   #3
Jamie J. Skibicki
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Re: Dropping the bench press from SS?

"takes up the most gym time (finding a spotter etc) is the bench press"

If your benching takes more time than your squatting, you are doing something grossly wrong.

"bench pressing is not that important in CF (rarely comes up etc)"

Deadlifting rarely comes up at a track meets, but most track athletes deadlift.
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Old 11-17-2009, 03:35 PM   #4
Mike Mallory
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Re: Dropping the bench press from SS?

I don't bench press at all...........I would just leave it out on the grounds that its not necessary functional movement
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Old 11-17-2009, 03:44 PM   #5
Jamie J. Skibicki
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Re: Dropping the bench press from SS?

"not necessary functional movement"

What? Pushing really hard on stuff isn't functional? Football and judo and to a less degree ju jitsu and rugby are helped by a big bench.
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Old 11-17-2009, 03:45 PM   #6
David Meverden
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Re: Dropping the bench press from SS?

Rip does allow people to drop Bench in certain situations, but it's still a fundamental (albeit over rated outside our community) barbell lift.

Instead of dropping Bench completely why not switch to Pressing on monday and friday and benching on wednesday (alternate regular A day B day for the other lifts)? Then you would emphasize the press like you want to, but you would get SOME benching benefit, and you wouldn't have to have less than 2 days rest in between shoulder press efforts. Seems like a good compromise.
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Old 11-17-2009, 04:23 PM   #7
Matt Thomas
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Re: Dropping the bench press from SS?

Also of note is that I believe Rip has stated before that the bench press is a good way to increase the standing press.
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Old 11-17-2009, 04:27 PM   #8
Collin Thompson
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Re: Dropping the bench press from SS?

are floor presses out of the picture? and Brian said he did ring dips; progressively throw some weight on those and that seems like a solid option.
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Old 11-17-2009, 04:44 PM   #9
Luke Hale
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Re: Dropping the bench press from SS?

Quote:
Originally Posted by Jamie J. Skibicki View Post
"takes up the most gym time (finding a spotter etc) is the bench press"

If your benching takes more time than your squatting, you are doing something grossly wrong.

"bench pressing is not that important in CF (rarely comes up etc)"

Deadlifting rarely comes up at a track meets, but most track athletes deadlift.
One set of 20 squats take a while, but not as long as three sets of bench press with rest in between, plus warm up sets, plus time waiting for a spotter (it's a tiny gym, usually have to grab someone in the middle of their workout.)

I also find that benching can cause me shoulder pain on which can affect the press on the next workout.

Surely deadlifts are a much more functional and overall strength developing movement than either bench or press and just about any athlete would benefit from them?

It's not like I'm saying I'll never bench again, just drop it for a while and work more on press.
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Old 11-17-2009, 05:16 PM   #10
Mike Mallory
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Re: Dropping the bench press from SS?

Quote:
Originally Posted by Jamie J. Skibicki View Post
"not necessary functional movement"

What? Pushing really hard on stuff isn't functional? Football and judo and to a less degree ju jitsu and rugby are helped by a big bench.
pushing hard with your back supported isnt very functional.
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