Speed Bench

Yesterday was another speed bench day. Seeing as I benched 305lbs last week I decided to go up in weight here is how it went.

Bike - 10min warm up
Bench Press - 8 sets 3 reps 205lbs (explosive press)
Inclined Dumbbell Press - 4 sets 6 reps 80-110lbs (110lbs for 4 reps)
Cable Extensions - 3 sets 10 reps 195lbs (the stack)
Cable Pull Downs - 3 sets 8 reps 160-195lbs (slow and controlled)
Side Laterals - 3 sets 10 reps 20-35lbs

After my work out I had some time to jibber-jabber with some fellow lifters at the gym. It's fun to discuss what we're doing with our training. One of the guys went to Yellow Knife where he won the flour walk. He explained that they have a frame work that they load down with a weighed amount of flour. Then the individual must walk as far as they can with the weight on his / her back. Sounds like fun. My friend walked 50 ft with 585lbs on his back and 20 ft with 620lbs. Not bad for a guy who weighs under 200lbs.

Snowdaddy