Quote:
Originally Posted by MusTGeTBiG
10/19/08 DE BENCH
Speed Bench(50% of 1RM)
Barx15
95x5
115x5
145x3x8
205x3
the speed on 205x3 was pretty decent,i wanted to see how heavier weight felt with my new set up on bench...
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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.
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