Speed Bench Workout, 4-5-02

[b fold the truth]

Well...had a test this morning and had not eaten a lot...so my results in the gym were expected. Still had a pretty decent one though...and I'm gonna be sore

Flat Bench Press
225 x 3 x 8 sets (30-45 sec rest between sets)
.....instead of keeping all of my grips very close...I used a few wider ones too to help with chest stimulation.
315 x 1 (pause)
365 x 1 (easy, pause)

Incline Bench Press (must start from bottom position, no lift off)
315 x 2

Dbell Flyes (I know...what was I thinking..lol)
55's x 6 x 3 sets

Lying Dbell Tric Extensions
11's x 10 x 8 sets, 10 sec rest between sets

Dbell laterals, 3 ways each (side, front, rear)
11's x 6 x 2 sets, all three ways

Close Grip Pull Downs
50 x 12
100 x 12
150 x 6, 125 x 4, 100 x 6...the 150 almost pulled me off the ground...(I do them standing)

Dbell Curls
55's x 6 x 2 sets

That was it for me. Didn't hit failure on anything and my % is still low (below 50%) on my speed bench but is working to allow me to push my log press on event days.

Any thoughts or ideas?

B True

 

[the nature boy]

what's your rep tempo? have you ever thought of changing it up just for something different?

 

[Screwball]

50% Speed Bench...

B fold, is your bench at 450+ lbs.? I know a lot of lifters are dropping their speed work percentages to less than 50%. Especially when you start benching more than 400 lbs. Is your 50% based on a raw or shirted bench?

 

[Ingram]

WTF?!? NO PICS?!?

C'mon, some of us look forward to these things!

 

[b fold the truth]

The Nature Boy: This is my semi-west side training program. Strongan does zero flat pressing movements. Most pro strongmen never do any types of flat movements at all...they don't help in competition. This just allows me to keep my form up on the bench...and it is a hard movt for me to just stop completely My tempo...well...it takes me about 1.5-2.5 sec per rep on my bench. Way too slow for powerlifting...but works for me. My 315 and 365 take several seconds. I take them down very slow with a slight pause at the bottom.

Screwball: I have never done a max bench with a shirt. My best max raw is 405 x 2 (easy) several months ago. I think that I could get close to 500 with a shirt...but you never know till you actually do it. Remember that WSB principles are based on your competition max...not your gym max...I believe.

Ingram: Nope...didn't take a single pic. Just thought I'd give a few of the guys on here (Corn, Fro) to pick on me for a little while.

B True

 

[The Shadow]

Ingram: Nope...didn't take a single pic. Just thought I'd give a few of the guys on here (Corn, Fro) to pick on me for a little while.

B True

Pussy.....

 

[b fold the truth]

Pussy.....

Gosh...3 sets of flyes and the man gets no respect

B True

 

[The Shadow]

Gosh...3 sets of flyes and the man gets no respect

B True

LOL!!

Glad to see you trying some new (for you ) exercises.

Althought 15 sets for chest - I would be dead.

 

[deathonthefield]

yea bro, i have a question, how comes u work bodyparts, most pros i kno do movements, and usually consist of an olympic lift, core lift, and overhead pressing movement.

 

[BodybuildingUniverse]

Incline Bench Press (must start from bottom position, no lift off)
315 x 2

man, thats a hard start to the set out of the hole...

 

[b fold the truth]

Cornholio: I think that I will keep the flyes in there for a few weeks to maybe help with my atlas and hussefeld stones. Maybe it will help the "squeeze" that I have to put on them. I didn't really 15 sets for chest...the 8 sets of 3 were all for speed work...extremely fast. With speed work...the weight is usually so light that you can hear the plates bounce at the top of the rep. 225 is less than 50% of my 1RM. The heavier sets were all done in strict form and were very very easy...I just want to start to get my body used to using the heavy weights again.

The set of inclines and the flyes...were not easy though..haha.

deathonthefield: My training is based on an ala Westside Barbell training program. I do 2 dynamic effort (speed) days a week and my heavy (max effort) and event training days all on Sunday. Seems to have worked for me very well so far.

heavywear: The pins that I have to lift off from...is about 1" above my nose. I have to lift off from there, press it up...then begin my set. I did the liftoff then 2 full reps in my rack. I am convinced that if I didn't have to lift it off from there...I'd be a much happier man..lol. Thanks.

B True

 

[Lestat]

Newbie question:

What is a shirted bench press?

 

[b fold the truth]

Newbie question:

What is a shirted bench press?

As in with a bench press shirt. Powerlifting maxes on the bench, the world records etc..., are with a bench shirt. I have a very loose one...but have never used it.

B True

 

[BodybuildingUniverse]

What is a shirted bench press?

super tight, takes 3 people to get it on you supportive shirt. Can be made of poly, double poly, denim, double denim, triple denim. Really helps a LOT out of the hole (off of your chest) There are guys that have gotten 150+ pounds out of a shirt. Personally, the difference for me between a shirtless bench and a denim shirt bench is 70 or so pounds. Pretty wild...I think shirtless benching is the truest measure of strength myself. Just you and the iron, I know many will disagree...

 

[Arioch]

I agree, but then even with a shirt, I still die at lockout. Neither one of my parents had triceps either, and I can blame them for my lousy bench.

 

[mekannik]

Arioch
I agree, but then even with a shirt, I still die at lockout. Neither one of my parents had triceps either, and I can blame them for my lousy bench.

Really! Talk about some freaky genetics.... j/k.


B Fold - might have a stone throwing competition this September up near Kent, OH you might be interested in. #127 stone - pick up, stagger a few steps, and throw.

Current champion - 14 or 15 years running - Jud Logan. Record is something like 15'. Interested?

 

[b fold the truth]

B Fold - might have a stone throwing competition this September up near Kent, OH you might be interested in. #127 stone - pick up, stagger a few steps, and throw.

Current champion - 14 or 15 years running - Jud Logan. Record is something like 15'. Interested?

Our NASS nationals is in Sept/October and I am actually looking to promote my own contest in August/September.

B True