June 21, 2007 [speed day] bench

Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed bench (6)

Jumping jacks 30 counts

1x15x20kgs

1x6x30kgs

1x3x40kgs

1x1x50kgs

9x2x52.5kgs don’t change grip (regular grip) (+2.5kgs [~5%])

-no problem

Tricep lockouts (5)

3x10x70kgs (+2.5kgs [~5%])

-no problem

Bench dips (5)

3x10x (bodyweight + 5kgs)

-no problem

Bent over rows (5)

3x8x62.5kgs

-no problem

Front raises (4)

3x10x10kgs

-no problem

Hammer curls (4)

3x12x20lbs

-no problem

Note: no problem encountered throughout training. Breezed through it quite fast, ~40 minutes. Average rest time between sets used was 1 minute and between movements, ~2minutes.