Speed Upper - Week 3/Phase 1

[Exodus]

warmed up some pushdowns and rear delts.

Speed Bench - 95lbs w/ average band, and mini doubled. 6 x 3.

Speed OHP - 85lbs w/ mini doubled. 4 x 2.

Rolling Tricep Ext - 35's x 4 x 8.

Side Db Raises - 20's x 3 x 10.

Rear Delt Cable Rows - 50 x 3 x 10.

pulldown abs - 4 x 10 x 150lbs.

nothing to brag about except how the warmup really helped out my speed, i felt great.

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[kingc_79]

looks good man..i like it...how was the ohp w/bands? did it kill your rotators?

 

[Exodus]

looks good man..i like it...how was the ohp w/bands? did it kill your rotators?

no not at all........ the way i set them up is to double choke them down where when the bar is at my clavical, there is snug, not tight tension on the bar.........

i actually really like these, and look forward to putting up some very big strict and pushing/jerking numbers with these added in.

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[kingc_79]

were you seated?

 

[Exodus]

were you seated?

no standing........... the bands do a number on your core stabilizers for overhead.

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[Lord_Suston]

no standing........... the bands do a number on your core stabilizers for overhead.

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Nice man, warming up really helps my speed. I want to see some sick numbers out of you soon

 

[Exodus]

Nice man, warming up really helps my speed. I want to see some sick numbers out of you soon

thanks bud.......... i wont be doing a reg bench/squat/dead/ or ohp for a while 17 weeks to be exact.

but i'll have some numbers to post this weekend from me upper and lower,.

and i just reread what i posted to king c.......... he asked if i did the band presses seated............. and i said no seated. what i mean was no, i dont do them seated. only standing.

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