Warm Up
L-Flyes: 3×10@mini bands
Rear Delt Fly: 2×15@mini bands
Lateral Raise: 2×10@mini bands
Bench: 30@bar, 10@95/43kg, 5@135/61kg
Core Work
Speed Bench: 9×3@185/84kg + doubled Monster Minis (250/114kg-ish bottom, 350/159kg-ish top)
Lockouts: 3@315/143kg, 3@405/184kg, 3@425/193kg, 3@435/198kg, 1@465/211kg
Accessory Work
DB Hammer Curls: 10@25/11kg, 10@33/15kg, 10@38/17kg, 10@43/20kg
Shoulder Press: 3×6@135/61kg
Good workout today, the shoulder wasn’t too bad at all, a little bit of pain but nothing show stopping. I tried doubling up the monster minis for the first time today and was really surprised when it pulled the 71/32kg dumbells off the floor when trying to wrap them on the bar. The 87/40kg DBs held them down just fine so I’d guess that they are around 80/36kg a piece at the top and 40/18kg-ish on the bottom(but I might be high on that). The speed wasn’t too bad, they really engage quite different than the green bands we usually use which are almost loose on the bottom.
Tossed some lockouts in there today as I think it’s probably my most important spot to work right now. After 435/198kg felt pretty easy I decided to just go right to 465/211kg which I quickly found to be an over estimate. The single at 465/211kg was hard and the second one just wouldn’t come, but I only need to lock the weight out once in the comp.
NOTE: I will try to do kg conversions from now on if I have time…I’m considering just writing a damn php script to do it.
Stinn, if you write a script that plugs into word press let me know. I’d love to have it. I’m thinking about switching my lifting site over to wordpress (damn Scott for mentioning this to me!)
Nice workout by the way!
Nice workout, Stinn…
By the way, how’s Jamie doing? He hasn’t updated his blog for some time.
Christian: I’ll let ya know if I do it. It shouldn’t be too hard.
John: Thanks, he’s doing fine he just phases in and out of blogging it all.
How about a plugin for blogger too? LOL!
Glad to hear the shoulder is better. 250 on the bottom for a speed bench is damn nice. I’m more and more leaning to the idea of using speed benching on my form day. Now for how to use band and chains??? It sounds like you attach the bands to dumbells? I thought bands were their own weight resistance. Honestly, I’ve done almost no reading or research on chains or bands, so forgive me if I sound stupid.
Well the bands need to be held by something. In this case the weight of the dumbells held one end while the other was wrapped around the bar. You can also tie them together and loop them under the bench. Alot of “powerlifting” benches and racks have band attachments.