Darkhorse

Do you have a 385 lb bench like me?? You should be using 50% of your 1 RM.. In other words, speed bench means so fast that you can pump out three reps in the time it takes you to say, "one mississippi" or "one one thousand". Those three reps stand for the time you'll be straining under a record or near record lift. You're teaching your body to fire faster to be able to bench past your sticking point wherever that may be. Almost like letting momentum carry you through off your chest.

I use the exact same weight although I also use bands too.

EDIT: There's no way you have any speed w/ that. If your press is right around 275 (I don't count anything a PR if a spotter helps), you need at most 150 lbs, and that's at 55% right there.

Don't ever count a record if you didn't do it. What happens is that next time you'll be gunning past a record lift that you never did. So if that spotter isn't there, or if there's someone else, you're SOL. Also, if you start counting two finger magic here and there, your percentages and training will be waay off. So speed will be faster than you should have it, and you'll have no idea what or where your weak at. So next time bench comes around, try to establish something like 275 lbs. If you get it, add another 5 lbs. If not, at least you have a baseline. So every time thereafter bench comes up, you're looking for 5 lbs. Even if you don't make it but come close, that's ok every once in a while too because you're still straining under a load > 90%.

For most beginners and intermediates doing conjugate training, there are two mistakes that everyone seems to make. Either going waay too heavy for speed work which destroys the purpose, or getting variation happy and taking a couple of months before the same lifts come around again.

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MusTGeTBiG

9/3/08 DE SQ/DL

Speed Box Squats
Barx10
135x5x2
155x2x10

Lowered the weight quit a bit from last week,really wanted to focus on exploding off the box..

Speed Deads
135x5
225x1x5
315x1
405x1(PR!)

Well,i started out doing 225 and it just flew the fuck up...so then im feeling reallly good so i throw 315 on just for hte hell of it AND THENNNNN i threw 405 cuz im feeling awsome at this point and wanna see if i can get it i have never tried 405 ever before...OWNED THAT SHIT!! HUGE PR!

Straight Leg Wide Stance GM's
115x10x4

Damn,these REALLY hammer your hammies and lower back with no bend in the knees...

Standing Pulldown Abs
105x12,10,6
100x10

Shrugs
315x10,8
225x10 right after last set of 315

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MusTGeTBiG

Thanks for the advice dark!!

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iron_worker

Way to break the 400lb barrier! Thats a pretty big one to be at.


IronWorker

MusTGeTBiG

thanks bro!!

im so fn happpy!!

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MusTGeTBiG

9/5/08 ME Bench

Bench
Barx10
135x5
165x3
185x3
225x3
Added 2 Board
235x3
245x3
255x3
275x1(PR!)
285X1(PR!)
300X1(PR!)

Pendlay Rows
205x8(PR)
205X5(PR)
185X8X3

Skullcrushers
65x10x2
75x6

Pushdowns
150x10
130x10

Lateral Raises
20x15,10,10

Ez Curl
Bar+70x10,8,8

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Darkhorse

Ah, the good ol days. Always fun when you just start out!

On the rows, if you can hit 205 x 8 and 5 reps, yet do 185 for 3 sets of 8 (24 reps), it would seem as though you should be able to go heavier? Remember, keep it as long as you get stronger on it, not because it's your favorite.

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EricT

^^^oh couldn't agree more.

You know on the rows I would have probably went heavier on the pendlays and then if you still wanted more back work switch to another row. Perhaps on that would enable you to use a bit more resistance than you otherwise would with more Pendlays. I don't know how Dark (I can't get used to this name, D ) feels about that but the thing about a lot of pendlays is that by the end your form is starting to break down anyway. So if you can go heavier on them and then use an alternative that you can get more quality work on..why not? If you really want the extra rowing, which I do a lot also, to tell the truth.

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Darkhorse

Definately. My problem back when I started conjugate training with Reynolds is that P. rows were fixed in my template. I think my best was 295 x 3 x 8, and was absolutely stuck for months. Hindsight being 20/20, I should've ditched them for something else. Could be anything too. P. rows are a fine exercise, but IMHO definately not needed. Personally, every time I did them, it drained my energy completely.

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