Originally Posted by MusTGeTBiG
10/19/08 DE BENCH
Speed Bench(50% of 1RM)
the speed on 205x3 was pretty decent,i wanted to see how heavier weight felt with my new set up on bench...
Few things you can start incorperating for speed days now that you're used to them.
Try doing some light workups at least once or twice a month. Normally, the most popular way of doing it is to do 6-8 sets of 3's (regular speed bench), then end with doing a few singles leading up to around 80% of your 1 RM. So if your max bench is 295, it would look something like this:
50% Speed Bench - 150 lbs for 6-8 sets of 3 (45 seconds between sets)
185 x 1
200 x 1
215 x 1
235 x 1 (80%)
You'll actually find this will get put up very fast because of how you primed your CNS with all the speed sets beforehand.