Faster

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Scott Birdby Scott Bird | December 16, 2005
Filed in DE BENCH , workouts | 8 comments

Today’s DE BENCH session was certainly faster than recent workouts - shorter breaks and a little more explosion. Felt good.

Worked up to triples again at 60kg, and decided to change to a close grip at the halfway point (thanks Stinn for that idea). This blended a bit more smoothly into the seated half press, which persuaded me to increase the weight (10kg up on last week) and shorten the sets a bit. Interestingly, I noted that the half press seems to hit pretty close to the area I want to stretch to increase the shoulder flexibility. Hopefully a few weeks of those will show a bit of improvement - along with the stretching.

Bench press worked up to 4×3@60/132
Bench press (close grip) 4×3@60/132
Seated Half press 8,8,3 @50/110
Barbell Curl 2×8@30/66


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Discussion

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Comments

1

looks good scott, with a explosive bar speed on that weight i really cant see 85kg being your max for very long.

seated press not light either. nice work.

Posted by: john y | December 16, 2005 4:38 PM

2

I like the seated press. Seems to hit the triceps and delts in a different way to everything else - will be interested to see how much carryover there is to the bench.

Posted by: scott | December 17, 2005 12:37 AM

3

ive never actually tried it, ill give it a whirl some day.

btw; did you order the WPC80 from myprotein yet? im going to order mine tomorrow…

Posted by: john y | December 17, 2005 12:43 AM

4

Yep, got the protein (it was a much bigger tub than I was expecting, but it’ll get used). Currently experimenting to find out the best way to have it - best so far is to blend it with bananas, creme fraiche, milk and honey. Mmmm.

Posted by: scott | December 17, 2005 12:54 AM

5

Smart move varying your grips on de day. You should definately see some carryover on seated pressing if you’re a raw bencher, which you are.

Posted by: Jon | December 17, 2005 2:08 AM

6

I’m with John about your max bench, with 60kg speed work you’re definately getting stronger.

Posted by: Stinn | December 17, 2005 1:50 PM

7

I find it very useful to grab some video of the speed work and then use the video editing software to see how many seconds it takes from the time the bar begins its decent on rep one until full lockout on rep three. You should finish within three seconds - if much less go heavier, if you can’t, go lighter. Also interesting to compare all sets with each other to see if there is a pattern. In the usual case, you’d see a speed increase towards the middle of the sets (given eight sets or so). If you are going to follow the wide - medium - close grip rotation you should also up the sets a bit to get 2-3 sets per grip.

Posted by: Kris | December 18, 2005 4:02 AM

8

Kris, video is great. Unfortunately I’m without video capabilities at the moment (still cameras only, as the vid camera suddenly died a while back), which I’m hoping to rectify shortly after christmas. I’m using the old-fashioned counting method currently :)

Increasing the sets sounds like a good plan, and I’ll probaably include a wide grip in the routine - something like 6×3 using wide, normal and close grips.

Jon, I’m expecting good things from the seated press work as it seems to hit both the delts and triceps well. Could still feel the effects two days later.

Posted by: scott | December 18, 2005 11:58 AM

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