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Old 07-06-2009, 11:56 AM   #11
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Off day today but tomorrow I am planning on doing some Dynamic Effort Bench Press, 8 sets of 3 reps. My question is would it be alright to do heavy BB shoulder press before benching, or should I bench first??
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Old 07-06-2009, 11:57 AM   #12
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I think you would be OK doing speed benches after shoulder work.
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Old 07-06-2009, 11:57 AM   #13
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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
155,165,155,140,140

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)
185x8
205x5
195x6
200x5

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!!!
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Old 07-06-2009, 11:58 AM   #14
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Now here is a question:

Tomorrow is my deadlift day and I was reading an article about Johnie Jackson the bodybuilder that also trains for power and it said that he does pullups before deadlifting to loosen his body up.

Is this a good idea??

I may try this tomorrow, nothing crazy on pullups, maybe 3 sets of 8-10

Good or bad idea??????
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Old 07-06-2009, 11:58 AM   #15
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I would give the pullups a try and see what you think. I would make sure though that you not heavily fatiguing your lats before doing deads. If pullups are easy for you, rock and roll. If they are a struggle and fatigue your grip, lats, etc., then I would stay away.

Me personally, I suck at pullups
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Old 07-06-2009, 11:58 AM   #16
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Pullups are not too bad for me being that I usually use extra weight, but I think I will give it a try and just do a couple sets of 8 and then do dumbell rows later on in my workout
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Old 07-06-2009, 11:59 AM   #17
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Use bands on speed bench. Using Bar weight only pretty much defeats the purpose of "speed" benching. Just my opinion.

Pullups is fine before DL if you do not go to failure or have grip weaknesses already
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Old 07-06-2009, 12:00 PM   #18
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thanks man, like I said I will only do a few sets to really warm up the upper body before trying to pull from the floor, it is worth a try.

I see your point in using the bands but I do not think it defeats the purpose, you can still push the weight fast and explosively with just the weight. Bands do seem like they would give more of a benefit though, thank you for your input.
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Old 07-06-2009, 12:01 PM   #19
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Jwood, I found the uber video on bench setup that I was looking for. It explains the bending the bar, elbows slightly in trick that I was so poor at explaining.

Regarding speed benches, I think BWYS is spot on. Bands are great for speed benches. With that said, I also think it's a good idea to train speed benches without bands for a while to get the feel of what you're doing. That's just my opinion.

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Old 07-06-2009, 12:01 PM   #20
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Thank you for the video it was very helpful and cleared up some things. I think I have figured out my bench press form and it is getting better
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