July 13,2007 [speed day] bench

July 13,2007 [speed day] bench

 

Sets x reps x weight (change from past week, assuming same movement) (rest between sets)

 

Speed bench (5)

9x3x52.5kgs (+2.5kgs [+5%]) (45s)

-plan was to increase by 2.5% only (+1.25kgs)

-no problem

 

Close grip bench (7)

3x8x62.5kgs (+5kgs [~+5%]) (120s)

-plan was to increase by 2.5% only (+1.5kgs)

-8 on first, 7 on 2^nd and 3^rd, pins saved me on the second

 

One arm row (6)

3x10x45lbs (+5lbs) (60s)

-no problem

 

Pullovers (4)

3x10x30lbs (60s)

-no problem

 

Reverse flyes (5)

4x12x15lbs (60s)

-no problem

 

Bench dips to failure (5)

2 sets (bodyweight + 5kg plate) (90s)

1x30

1x20

-no problem

 

Note: slept for a few minutes before training, consumed gatorade with 3mg of Creatine during training, 2 scoops Impact whey + 200ml skimmed milk post workout.