My coach told me that hook grip is better than alternate grip because you have a small chance of tearing your bicep when the weight gets really heavy with an alternate grip.
All of this is of course only hearsay and broscience so take it for what it's worth.
Madcow put 100 lbs on my bench press in about 16 months (from 200 to 300lbs). I run modified 5X5 now and can push 340. Probably hit 350 by thanksgiving.
I don;t get too excited over assistance work, but I don;t ignore it either. But if a lift is progressing well on its own, i don't do much else for that group. When My bench was climbing 5 lbs a week, I just benched. When it started to stall I added weighted dips and dumbbell overhead presses (seated). That bought me another 2 months of slow gains before I had to de-load.
Same for Squat and DL. When they are climbing on their own, i don't add much accessory work. I use the gym time to work on what's stuck, not what's growing.
De-load when Bill Starr tells you too! Seriously, don't **** around with that. They are important!
Awesome, I'm definitely taking note of that deloading.
Scrapper, since your max bench is around what I'm estimating I'll need for the 225 lb. multi-rep test, got a question for you... What would you estimate your max reps would be for 225? No biggie if you have no idea. But to get around 17ish reps up which is my goal, it would seem that around 330 max should do it.
I'll try tomorrow. Twelve guranteed, more than 15 I'm not so sure.
19 reps. didn't even get interesting until 15. Surprised myself.
Awesome. Thanks a lot for doing the test. It looks like I was about right with a target of 330 max, and I appreciate the verification.
Was a fun little experiment.
Baseline for vertical: 19 1/2 inches.
Ack. And the sad thing is that I've been doing jumping drills for a few weeks and am fairly certain that I've at least added a couple of inches.
I just ran across some interesting combine drills here: http://www.bodybuilding.com/fun/nfl-...e-trainer.html