Speed Bench: 9×3@185lbs+chains
3 Board Press: 3×3@345lbs
Front Raises: 3×15@45lbs
External Rotations: 1×8@25lbs, 2×8@30lbs
Cable L-flyes: 3×15@15lbs
Alternating Db curls: 1×10@38lbs, 1×10@43lbs
Standing Barbell Curls: 1×6@70lbs, 1×6@80lbs, 1×2@90lbs
Speed bench went well. We dropped the weight 20lbs and found ourselves some speed again. I can’t say that every set was as fast as it should have been but the majority definately were.
Board press was supposed to be 360lbs this week. If you look back you’ll see that is a 20lb increase. We originally were going to do 355 but when Jamie has serious difficulty with that I decided I’d just do all my sets with 345. I think I could have done them at 350 but at least this way I got all my reps in.
External rotations are getting better and coupled with high rep l-flyes they really get the burn going.
Alright where’s the link to external rotations. I need to add some of these for when I’m sitting in front of the boob tube!
I’ll have to pull up and old link Scott sent me and look at that.
Stinn, nice workout. Dropping the weight a bit to get some speed for the benching sounds like a good move.
Chris, I think the link I sent you a while back was for L-flyes. For the rotations, have a look at the ‘Achieving Structural Balance’ article that Alberto found recently.
Scott, thanks. I’ve got that article and if that’s them, then I’m good!
Smart work on the benches. Proof positive, it’s not always about the weight on the bar!
From what I understand speed should never be sacrificed on speed day. So smart move on dropping the weight. You definately can feel the burn when doing rc work. I think all the rc work is definately helping my shoulders.
Alberto: especially when there are 80lbs of chains hanging off said bar
Jon: I agree, speed is king. The RC work should really do wonders for you sore shoulders, not to mention make your bench go up if the balance article was correct.