I just started doing some DE bench work. Just wondering if you guys focused on just have the upwards motion fast or if it was fast both up and down?

IronWorker

i thought i read in a dave tate article...that you want to finish three reps in 3 seconds or less...anymore and you've got too much weight.

i had to hold onto the bar a little tighter...cuz...moving that fast...i thought the bar was going to go flying a couple times :)

Truthfully, bringing the bar down fast won't mean anything if you aren't tight and in your groove. For that reason I would say that beginners should probably not worry the down speed as much as blowing it off their chest as fast as possible. I'm not saying a 3 second trip from lockout to your chest, but don't try to just whiz the bar all over. Down as fast as you can while staying in your groove and under control. Bar should touch in the same spot each and every touch.

Makes sense. As fast as is controllable.

I think that you even have to be a little more anal about it than just "in control." I mean, if you are really aiming to use this stuff for competition lifting you would need to be right smack in the groove. Just sitting down and winging a weight around quickly isn't exactly the adaptation you are looking for :) However, most people pretty instinctively press out in the right groove, it is getting down to the touch that is a little more problematic.

Any other WSBB types want to comment on this? DH?

I agree, as fast as possible with as much control as possible, its tough to get used to but will work wonders for your lifts when you get it right.

ME Squat Day

Did high bar box squats with the puss pad again today, shit went pretty well, I hit 136kg on the bar which is a PR for that lift, I reckon I had a bit more in me too.Moved to SLDL next added some weight which was good, more there too still getting used to the exercise.Finished off with reverse crunches and pullthrus.Good day.

ME Squat day 11/8/08
High Bar Pusspad Box Squat 1x1 125kg,136kg (PR),130kg
SLDL 3x6 95kg
Reverse Crunches 4x10
PullThrus 2x10 105kg

GPP 12/8/08

Dragged the sled in Grass for 8 intervals of 1min on 1 min off with 65kg.Shit was awesome!! felt great after.

ME Bench Day

Had a great day today, I did paused CG Benches for ME I hit a double PR and equalled my old record TNG Regular Bench.Moved to Extra wide grip Benching next for a few sets, I overestimated the weights a bit tho so Ill try do more reps next week.Finished with hammer grip chins and some tricep rollbacks.

ME Bench Day 13/8/08
Paused CGBP 1x1 101kg (PR), 103.5kg(PR) 1x1 95kg
Extra Wide BP 1x5 75kg,1x4 75kg
Hammer Grip Pullups 4x5 BW+8.75kg
Tri Rollbacks 3x10 12.5kg

Extra workout today just consisted of some dumbell benching some crunches and some light rowing.Felt super easy on the dumbell pressing.3x15 for everything.