Westside speed training on Bench meets Citruscide

[Citruscide]

I have to say, I didn't think it would be terribly hard... it did light me up a bit... and it gave my chest routine that needed pizzaz ... my chest workout just went from a boring hoo-hum workout to a nice, nice something to look forward too.

And by adding in BFold's 3 extra 1 rep sets at the end with higher weights... it just made it that much better!!!

I did get some odd looks from people with how fast I was doing the reps... it was a controlled motion, but I was going VERY fast.

Anyway... I might have to try this out with a few other body parts.

C-ditty

 

[SAGAT]

forgive me for sounding like a complete retard, but what exactly IS speed benching? is it as simple as it sounds, just bench as quickly as you can?

 

[Citruscide]

forgive me for sounding like a complete retard, but what exactly IS speed benching? is it as simple as it sounds, just bench as quickly as you can?

Well, I was doing fast reps. I wasn't just throwing the weight around... Instead of the slow up, slow down... I was benching for explosiveness...

C-ditty

 

[Hannibal]

forgive me for sounding like a complete retard, but what exactly IS speed benching? is it as simple as it sounds, just bench as quickly as you can?

Sometimes the simplest solutions are the best. Generally it is 8-9 sets of 3 reps. The weight you use depends on whether or not you are going to add bands or chains to accomodate resistance. For straight weight the percentage is usually 50-60% of your 1RM. The 3 reps should be completed in under 3 seconds...closer to 2 is better.

 

[SAGAT]

ahh now i see,thanks for clearing that up fellas. btw citruscide, WHO is that in your avatar?!

 

[Citruscide]

Sometimes the simplest solutions are the best. Generally it is 8-9 sets of 3 reps. The weight you use depends on whether or not you are going to add bands or chains to accomodate resistance. For straight weight the percentage is usually 50-60% of your 1RM. The 3 reps should be completed in under 3 seconds...closer to 2 is better.

Yeah... I fired them off pretty fast... I think I was probably inbetween 2 and 3 seconds... I didn't really time it, but my chest is killing today.

Sagat -- it is Raina.

C-ditty

 

[b fold the truth]

Glad that you liked it...wanna give us some ideas on what kind of weights you used as well as how the rest of your workout went....

B True

 

[Citruscide]

Ok...

Did a warm up with the bar and then 135 then I did

185 x 3 for 8 sets wth 30 seconds of rest in between each set... I'd sit back down around 5-7 seconds to go in the set and then fire it up.

After I was done with all 8 sets... I did 225 x 1, 275x1 and then 295x1 -- Those were some HARD sets... not really fast... they kinda went up slow...

But that was my WS thingy with the BFOLD add on at the end... My chest is raw.

C-ditty

 

[Lord_Suston]

HEy Citrus,
any other excercises or was it all just flat bench??? I am thinking about maybe incorporating some of this stuff on my routine but I was thinking of doing the speed stuff at the end of my sets