Speed Bench Press - 60%

31 August 2014


Bit the bullet and reduced my speed bench press weight to 60% of my 1RM. Actually I dropped it to 245 which is more like 64%, but whatever. I'll do 60% for 5x5 for 5 weeks, then move up to 70% for 4 sets x 5 for 5 weeks and finally 80%, 3 sets of 5 for 5 weeks. Something like what I do for the squat.

Speed bench press 245 lbs. 5x5 - these moved very fast.

High row machine 4s x 8

Pulldowns 3s x 8

DB flyes 3s x 8

DB tricep extensions 3s x 8

Cheat lat raises 3s x 8

Rear delt machine 3s x 8

Bicep superset: EZ curl + seated DB curl 3 sets