Jun 11, 2009, 6:09pm »
Today was my first time ever really doing speed benches and I loved it!! I got a great pump in my chest and tris and it was great to switch things up. probably the most fun I ever had benching.
Shoulder Press: 5x5
Speed Bench 8 sets of 3
6 sets at 185 2 sets at 155
(I plan to stick at 185 and when I feel I have good bar speed at this weight I am going to add a band)
Close Grip (weights and sets got a little crazy I was planning on doing 8,6,6,4 but I didnt, o well)
Lying Tricep Extensions (I saw these in a video from westside barbell when I was watching their DE Bench day, and I liked them)
3 sets of 30 lb dumbell for sets of 10-12
could of went heavier but I was learning the form
Overall a great workout!!!