Ok the answer to the 2-board bench question. The answer is simple...sort of. Any likewise movement you do to a main lift can help the main lift, so long that it is similar enough to have carryover. This is why guys can use things like mid-shin deadlifts, 2 board press, small deficit deadlifts, etc and see transfer to the main lift, i.e. deadlifts from the floor and bench presses. The less likewise the movement gets, the more the degree in intensity greater or lesser can be used. What I mean is, the further away the bar gets from the start/stop of the main lift, the less carryover. Because the movement pattern changes too much and violates the SAID principle. For example, doing above the knee rack deadlifts will give you a sweet rack pull, but they arent going to do anything for your deadlift from the floor. Same for things like 5 board presses, or squat lockouts. Same for things like very high deficit deadlifts. The movement pattern changes too much to give adequate carryover. When an assistance movement that is similar to the main movement allows you to move more than about 10% of the main movement max, the less carryover there will be. So, if you can deadlift 500, any similar deadlift variation that allows you to use more than around 550 probably isnt going to have a great degree of carryover. Two board benching falls within the spectrum needed to carryover to the bench press. Youre probably not going to be able to use more than 10% or so of what you bench press in the two board press. It may be slightly more, but its not going to exceed it terribly. Now (this is getting long, Im sorry), this tells you that two board presses are similar enough to bench pressing, that it can fall within the spectrum of not completely violating the SAID principle, AND it adds volume to your press training. So the answer is a combination of overload and more volume without completely violating the SAID principle. Good stuff guys. Some of you nailed it.
Posted on: Thu, 18 Dec 2014 22:15:15 +0000
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