my training journal

[jeremys]

almost all this work will be for my bench meet sep. 28. im posting this for suggestions and for people to help me find what works for me. of course, i wont know what works until after the meet to see what progress i made and where my sticking point was, etc

today:

speed bench - 105x3x8 sets(fast speed)

BB extensions - 72x8x1 set, 80x8x3 sets (couldnt get the very last rep)

DB side raises - 20 lbs x10x3 sets

3-4 sets of rotator cuff work

 

[jeremys]

1. should i move my speed weight up 5 lbs a week until i see that it starts to slow or is the speed supposed to be as fast as possible?

2. can i get a list of substitutes for BB extensions? in the 9-week basic program, it has BB extensions for every speed day. its boring already

 

[Deciever1]

Jm Press, close grips, barbell extensions w/ bands, elbow out extensions...etc

 

[jeremys]

i cant do JM presses...it just never feels right and it hurts my wrists and elbows...i only have 20 lbs dumbbells, so i cant do DB extensions of any sort...same thing with close-grip bench but i'll have to try them all until i get them right or something

 

[CrimsonKing]

tri kickbacks or pushdowns, elbows out extensions

 

[musc2002pa]

DO you have any mini-bands? If so, you can do dumbbell ext with minis. Also, 4-5 board presses are good. If you dont have any boards, duct tape 2 phone books together, it will work.


chad
carolinapower.net

 

[jeremys]

i have boards....2, 3, and 4. i have to get some 5's yet.

my bands should be in this wednesday. yay