11-14 DE Upper body

[Exodus]

good workout..... nothing too exciting.

speed bench - 155 x 10 x 2.

speed clean and press - 105 x 6 x 1.

ohp static rack lockout - 315 x 1 for 10 seconds (both hands inside the smooth)

3 board press - 315 x 3 x 8/6/4.

hammer grip assisted pullups - 180 x 2 x 12.

db rows - 55's x 2 x 12 each arm.

that was it short and sweet.

felt good on the board presses. but we were in a hurry and i was resting 30-45 seconds inbetween sets. plus i started with index on ring, and moved in 1 finger each set.

X

 

[tad69]

S O L I D !

 

[Mike_Rojas]

When are you going to test your max on bench? I'm curious what you can do now.

 

[Exodus]

When are you going to test your max on bench? I'm curious what you can do now.

i dont know for sure. i am entering the powerlifting comp at Bigguns and Pwr-Mach's gym.... thats around valentines day.

i do tested bench after my speed bench every 4 weeks. so in 3 weeks i belive i will try for 335 maybe. that would be a 20lb pr. we'll see. but i probably wont go to an all out full max untill the competition.

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[thebrute]

awesome work brutha!! tb

 

[b fold the truth]

Nice job man...real nice.

Remember that for the most part...doing a 1RM only tests it...it doesn't build a lot.

B True

 

[Exodus]

Nice job man...real nice.

Remember that for the most part...doing a 1RM only tests it...it doesn't build a lot.

B True

thanks big man. and i completely agree with you. i test the bench squat deadlift, and ohp like this.

once every 4 weeks (different weeks for the different exercises).

i will do between 80-110% after the speed sets. no working up in weights.

the other day i did 6 x 2 box squats with 225. then jumped right to 405 x 1 to test my squat. did same with bench- 6 x 3 with 155 straight to 295.

i use full rom and just like in a contest. i wear no equipment.

my program runs 12 weeks long. if i didnt have a contest on the horizion, i would max at the 13th week. then that would be my new max for speed days. this way if i choose not to max at the end, then i can start another 12 week cycle and use the new max from the tested bench.

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