August 22, 2007 [speed day] bench

August 22, 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 x52.5kgs (+2.5kgs ~+5%)

2 sets close grip

3 regular

3 wide

-no problem

 

Close grip bench (+2.5kgs ~+5%)

10x3x52.5kgs

-not as tight as I want my setup to be, struggling with last few sets

 

Bent over rows

4x8x60kgs

-no problem, 60 seconds rest

 

Shoulder press dumbbells

3x8x25lbs

-alternated between arms

 

Reverse curls

4x8x20kgs

-no problem

 

Flyes 2 failure minimum 20 reps

-no problem, made 30 reps @ 15lbs

 

Note: