Chest and Tris threw in abs... OYE!

[Citruscide]

Continued my WS Speed benching tonight, again with 205... will head back down to 185 next week.

Flat Barbell bench -- warmup bar, 135x12

205x3 for 9 sets with THREE Seconds for the set... 45 seconds in between...

225x10 after that

Incline Barbell bench

135x10, 155x10, 185x6 -- this is coming along alot better ... having not done incline except for the last few weeks... the strength in my shoulder is getting where it can handle more weight, I might try 205 next week.

-----
Triceps -- High rep night

dumbbell french presses
25lbs x 25 for 3 sets with 25 seconds rest in between sets -- this was pretty brutal.

Close grip bench
135x12 for three sets with 30 seconds in between

Overhead tricep pulls
3 sets of 20 (I think 70 on the pully thingy)
--------------

Abs, nothing spectacular...

I did 3 sets with a 25lbs weight on the top of my head on decline situps... all the way down and ALL the way up...

I also did 3 sets of lateral lifts thingies... leaning to the side, and then back to the other with a 45lb plate in my hand.

I'll hit my abs more and more and MORE as I go in, but as an introductory to abs... I think it was ok

C-ditty

 

[Fatty4You]

205x3 for 9 sets with THREE Seconds for the set... 45 seconds in between...

dang it! thats FAST! What does that help you with? Power production?

-Fatty

 

[rjl296]

205 seems like alot for speed, isnt your max ~ 350. you are still fast at that weight ?? I wish

 

[PolishHammer1977]

You're getting stronger C. Stronger.

 

[Citruscide]

205 seems like alot for speed, isnt your max ~ 350. you are still fast at that weight ?? I wish

My max is like 325ish... yeah, 205 did bring the pain... in a hardcore fashion... The sets toward the end were actually faster than the sets toward the beginning... maybe cause I warmd up???

PH -- what's up bro... heh heh heh

C-ditty

 

[b fold the truth]

Not bad at all...don't forget to 'deload' the weight for speed work. I use 225 on my speed bench and my flat bench is mid 4's. Time to go back down to 175-185.

B True

 

[jesus 2]

Not bad at all...don't forget to 'deload' the weight for speed work. I use 225 on my speed bench and my flat bench is mid 4's. Time to go back down to 175-185.

B True

would you what % of 1rm would you recommend for just starting out with speed work? last week i used 60%, but some of the sets weren't as fast as they should be. if not, how do you cycle this deload period?

 

[b fold the truth]

When I do speed bench...I use 225, 235, 245. All are rough 50% of my 1RM. They are EASY for me but will still get me a little sore.

From what I understand...the first set should be as fast as the last set. I would sometimes (rarely) do heavies on these...I have done 315 for my 8 sets of 3 with 45 seconds rest between sets. My last couple weren't lighting fast...but they worked.

 

[b fold the truth]

When I do speed bench...I use 225, 235, 245. All are rough 50% of my 1RM. They are EASY for me but will still get me a little sore.

From what I understand...the first set should be as fast as the last set. I would sometimes (rarely) do heavies on these...I have done 315 for my 8 sets of 3 with 45 seconds rest between sets. My last couple weren't lighting fast...but they worked.
8th set of 315 on speed bench

I also like to take 2 heavy weights after my speed bench...usually 315 and 365...both are easy and I feel like I could get 425 after I do them. I also do incline benches also...usually 225 and 275 x 5.

B True