Speed Bench Press

Nothing fancy, 50 to 60% of 1RM, 10 sets, 3 reps per set, all sets on 1 minute, and blast each rep up as quick as possible. BAM!!! Oh ya, I also threw in some cardio for a good thorough warm up.

Stationary Bike - 5 minutes.

Stretching.

Stationary Bike - 10 minutes.

Warm Up Bench Press - 20 reps/135lbs.

Stationary Bike - 10 minutes.
Warm Up Bench Press - 20 reps/135lbs.

Stretching.

Speed Bench Press - 5 sets/3 reps/205lbs, 5 sets/3 reps/225lbs.

Dumbbell Rows (per side) - 10 reps/85lbs, 10 reps/105lbs, 10 reps/105lbs, 6 reps/125lbs.

Dumbbell Single Arm Side Laterals - 3 sets/12 reps/25lbs.

Cool Down - Stationary Bike - 6 minutes.

A bit of a rest then I go full tilt into heavy deadlifts. My best raw deadlift is 550lbs so I'll be going 460lbs + chains (110lbs). I've never deadlifted with chains before. I can hardly wait. Till then.

Snowdaddy

PS, Here are some inspirational pictures.