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Old 03-24-2013, 10:32 AM   #1
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If you are doing an upper lower split and you are doing an upper speed day do all exercise have to be dynamic effort or only the bench.
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Old 03-24-2013, 10:33 AM   #2
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Originally Posted by JJpete View Post
If you are doing an upper lower split and you are doing an upper speed day do all exercise have to be dynamic effort or only the bench.
Just the bench, but I will be honest with you. If you are trying to follow a westside type split, it may be too soon for that.
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Old 03-24-2013, 10:40 AM   #3
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Thanks, I am not running westside I am just trying new because my benched has stalled while every other has been progressing linearly.
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Old 03-24-2013, 11:47 AM   #4
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I don't have any experience with bench speed days, nor do I even take the bench press that seriously. But if I was to offer advice, I'd recommend the same thing I do for the lifts that I do really care about, like overhead pressing or squatting. When I reach a sticking point, I drop some weight off the bar and build back up. This allows you to recover and build momentum. I would also make a slight [emphasized slight] change to the way you do the lift. Perhaps build back up with a narrower grip, or a wider grip, or a different angle on the bench. This allows you to maybe find the sweet spot on your grip, or just invigorate your training again, or work on a weak point without actually changing the lift.
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Old 03-24-2013, 12:40 PM   #5
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I've only recently done much speed work with bench and I do like it, but honestly I think it's a lot better to drop the regular speed day and just do all your warmup reps on your bench days as explosive as you can. Really, do all your reps explosively. The heavy ones won't move all that fast, but being explosive all the time will translate into a stronger bench pretty efficiently.

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