Good things come in 3s

Yes it's pretty much identical to my raw movement path.

Also forgot it can teach you to be fast off the chest as well :)

If you're getting one get either the blue or the red one (I've got the red)
 
I was thinking of going for blue because I'm small, light and have an ok bench, nothing impressive that dignifies the use of a stronger slingshot. And realistically, at my body weight I'd never really get to the point of stressing the slingshot enough to require the red.
 
I might get one then to mess around with. The bench program I'm starting is somewhat decent volume so I'd need to find a way to intelligently implement it into my training. How would you advise to use it?
 
Once per week, probably just hitting some heavy triples at around your 1rm (once you've got the hang of it)

It doesn't replace a bench session on it's own, just add it at the end :)
 
That sounds perfect! I currently have one day a week where my main focus is just hitting 80% amrap, so I could throw it in after that. If I decide to get one (which I more than likely will) I'll let you know how I get on :)
 
Ok to expand, it depends on what you're trying to use it for. You'll spend your time using it at 80-110% of your bench max.

1) Weak triceps - run through your triples with slightly less speed off the chest depending on how weak your triceps are you may need to start at 80% and work up.

2) Weak at the chest - pause on the chest for 1-2 seconds and drive off hard, same idea as the triceps, work from 80% up to gauge the weakness first.

3) Adapting to heavier loads - this will just happen as you handle these higher percentages
 
Saturday

Block pulls
3x70
3x110
3x150
3x180
3x210
3x257.5 - no belt :)
3x257.5 - belted
3x3x257.5 - straps and belt for these, hands are hammered from 2x per week pulling

Deadlifts were good, I'm finally becoming more patient with the positioning :)


Paused Bench
5x40
5x60
5x80
5x100
4x5x127.5
4x127.5 - missed last rep, triceps are ruined :/
2x127.5 (making up for the missed rep)

Assistance, banded hip thrust, GHR, inc DB press.
 
BAH! Bad day for the squats...

5x70
5x110
5x150
3x180 - hip flexor was really ****ed off :/

Left the squats, massaged hip flexor, stretched it out and worked in with a buddy on deadlifts.

Back to the program!

OHP
6x40
6x60
1x70
1x80
Fx90 :/
3x80
7x70
4x6x60

Ab Wheel
4x10 :D

Did some more light deadlifts and some rows.

Weird day
 
Last edited:
Been pretty under the weather this last week and it's showing! Last night was rough!

Front Squat
3x5x115

Slingshot
3x5x157.5

Board bench (for funs)
2x3x140

Did some more ab wheel stuff and some rows/dips.
 
Comp yesterday, went it for a qualifying total: 572.5kg

No problems ofc :) corrected a mistake I made on the platform last time :)

There was some monster lifts on show, 93kg lifter hit 260/200/285 for 473 wilks :eek:

Back to training today :)
 
Sunday

OHP
4x40
3x60
1x80
1x90
Fx100 (triple push press after the failed strict press)
5x80
4x6x75

Did some conv deads, floor press 5x5@100, bent over row and ab wheel rollouts.
 
Next phase of my program starts tomorrow starts tomorrow! I'll be playing the DL by ear as I'm trying to nurse the hips back to good health.

Tuesday

  • Paused Bench - 5-10x3 @90% + 2.5/week
  • Alt DL - 5x3 @70% +5/week
  • Hang Power Clean - 5x3 @70% +2.5kg/week
  • Lower Body Assistance -GHR, Hip Thruster, Leg Ext, GG/BG, Ab wheel
Thursday

  • Squat - 3-5x5 @70% +5kg/week
  • OHP - 4x6 @75kg +2.5/week
  • Bench Assistance - Floor press, DB Press, Dips, Raises

Saturday

  • Deadlift - 1-10x1 @95% +5kg/week
  • TNG Bench - 5x5 @80%+7.5 +2.5kg/week
  • Upper Back Assistance - Pullup ladders, BOR, DB row, pull aparts, cable row, High pull, curls, Ab wheel.

Sunday

  • Front Squat - 5x3 @90% +2.5/week
  • Sling Bench - 3-5x2 @95%+10 +2.5/week
  • Bench Assistance - Pin press, inc/dec press, DB spress, floor press.
 
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