July 25,2007 [speed day] bench

July 25,2007 [speed day] bench

 

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

 

Warmup (5)

4x15x20 to 30lbs dumbbell

-used around 27lbs

 

Speed bench (7)

2x3x55kgs close grip

3x3x55kgs normal grip

3x3x55kgs ultra wide grip

-it was slow

 

Isometric holds (6)

6x5x55kgs

-5sec hold

-reduced weight to 40kgs then brought up to 45kgs.  55kgs was too heavy to hold against the pin.

 

French Press (5)

3x8x20kgs

-no problem

 

Bent over rows (5)

3x8x65kgs

-no problem

 

Bent over raises (5)

3x8x15lbs

-no problem

 

Cuban Press (5)

3x8x12lbs

-no problem

 

Bench Dips to failure (4)

3 sets body weight

-no problem

 

Note: