Speed Upper - week 4/phase 2

[Exodus]

well.......... you guys win. trinity looked at my form and said my speed looks great, i look in control, and my form is a spot on match. but i know something is not right. im just not feeling like im in the right grove, i know im using too much weight (mainly bar weight,). so im changing the amount of band tension and bar weight on my speed bench day.

Speed Bench - 155 w/mini's doubled - 10 x 3.

Speed ohp - 85 w/ mini's doubled - 6 x 2.

Ohp 6 inch lockouts (seated - no back support) - 225 x 2 x 3.

standing tate presses - 30's x 3 x 10.

flat db raises - 15's x 3 x 10.

grip and ab work.

thats was it, i hate admiting when im wrong. im not sure if the band tension is too much, or it was the total of 3 meals in 2 days.... but im making the change........ if i use too little weight on the speed days whats the worst case senario???........ i get stronger and bigger and faster.

X

 

[Zander1983]

I really like the structure of that speed day, following up your dynamic moves with a heavy partial. I'm going to have to encorporate something similar.

 

[JOKER47]

X,
Anyway you could post a pic of your OHP w/bands setup? I tried these Monday for DE Upper, and had the mini's singled. They way I have mine set up, if I doubled the mini's, they would pull the bar clean off the pins, or snap the bands.

Like to see how you set yours up.



Thanks,
Joker

 

[thebrute]

your speed day is lookin good. keep up the work, brotha. tb

 

[Exodus]

X,
Anyway you could post a pic of your OHP w/bands setup? I tried these Monday for DE Upper, and had the mini's singled. They way I have mine set up, if I doubled the mini's, they would pull the bar clean off the pins, or snap the bands.

Like to see how you set yours up.



Thanks,
Joker

i may be able to get it you a pic next week bud. but i can tell you. what i do is find out where the bar height is when im holding it at the clavical before the press. then i double loop the bands around the bar and hook them to the pins. i set the pins so that when the bar is at my clavical there is no band tension. but when i start pressing, the tension kicks in about 2-4 inches from my clavical.

i like it better this way than just single choking them becuase single choke feels to easy, single choke with lights feel a little more ackward.

thanks for the comments guys.

oh and zander...... i dont do this all the time. if you ever notice on my M.E. days, i do a 1 rep max, usually followed up by a 3 rep max partial. but on the 2nd 3 week phase in my program i do this after speed day, but only for 3 weeks.

X

 

[Screwball]

well.......... you guys win. trinity looked at my form and said my speed looks great, i look in control, and my form is a spot on match. but i know something is not right. im just not feeling like im in the right grove, i know im using too much weight (mainly bar weight,). so im changing the amount of band tension and bar weight on my speed bench day.

Exodus

I think you are making the right decision. You will probably see a difference on your ME bench day. Hopefully the change will translate into PR's on your ME day. Good luck!

 

[Exodus]

Exodus

I think you are making the right decision. You will probably see a difference on your ME bench day. Hopefully the change will translate into PR's on your ME day. Good luck!

thanks............. swalloing my prides sucks.......... but sometimes it must be done. here is the following plan (which im sure some might still say is too much........lol)

bench for 9 weeks:
bar weight/band tension
week 1 - 135/50
week 2 - 115/75
week 3 - 95/100
week 4 - 135/50
week 5 - 115/75
week 6 - 95/100
week 7 - 185 - no bands
week 8 - 170 - no bands
week 9 - 155 - no bands
week 10 - either repeat cycle or max.

band tension will stay the same on squat - i like it and feel good with it.
Squat for 9 weeks.
bar/bands
week 1 - 185/100
week 2 - 160/200
week 3 - 135/300
week 4 - 185/100
week 5 - 160/200
week 6 - 135/200
week 7 - 275 no band
week 8 - 250 no band
week 9 - 225 no band
week 10 - max or repeat cycle.

i think that looks a lot better.

X