August 15, 2007 [speed day] bench

August 15, 2007 [speed day] bench

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

 

Warmup

3x15x25lbs dumbbell bench press

 

Speed bench x50kgs (6)

2 sets close grip

3 regular

3 wide

-speed was there, 45 seconds rest between sets

 

Close grip bench (5.5)

10x3x50kgs

-no problem, used 45 seconds rest

 

Bent over rows (5..5)

4x8x60kgs

-no problem, 60 seconds rest

 

Shoulder press dumbbells (4)

3x8x25lbs

-no problem, 60 seconds rest

 

Reverse curls (4)

4x8x20kgs

-no problem, 30 seconds rest

 

Flyes 2 failure minimum 20 reps (5)

2 rounds (47 and 30)

-no problem,

 

Note: Good workout overall.