A little about me

I have competed in both Olympic Weightlifting and Bench-Only Lifting. I competed in Olympic Lifting as a kid. Best lifts of 255 Olympic Press, 225 Snatch, 255 Clean & Jerk. I met many of the great lifters and coaches from the 60's and 70's. After a 20-year break to serve my country I started lifting regularly again and competing in Bench-Only. Best Lift: 419lbs "equipped".

Feel free to follow along on the adventure...

Steve Denning

7/26/10

T-Bone Strength 07-26-10

Speed Bench

Bar
135
185x3x4
205x3x4

Added 3-board
225x3x3
275x3x2

Rolling triceps extensions w/football bar superset with power pushdowns
3 sets of 12 each

Overhead triceps extensions
Countdown set from 8 reps all the way down to 1 rep w/25lb dumbbell

Gotta increase my speed. A 410 raw bench isn't anything to brag about and I need to press weights faster and more effectively. I'm going to do speed work on my lockout and also full range. I will on occasion throw in repetition effort work to increase hypertrophy and pain tolerance.
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1 comment:

Island Strength said...

First of all, you have great speed. Explosive speed. Thats not to say it can't be improved, but I think suddenly throwing alot of eggs in that basket is a mistake. Case in point: You're getting like 200+ Lbs of carryover from your raw bench. Cuz ah ur speed!
You compete single-ply. At least so far. So bring your raw strength up as an (important) secondary goal.

Here's how:
Every bench workout AFTER your main movement(s) do a couple full-range rep-maxes with a set weight.
That 315x10,225x10,135x10 is the direction to go!
Also, 100Lb Dumbell Bench (or DB Floor Press) plus a monster-mini to near failure.
Floor Press with Orange Bands w/275 to near failure. Before tricep work. Before lat work.

Lastly, your speed made you an American Record Holder! Hang on to it yes. But it's not whats holding your raw bench back.

July 26, 2010 at 10:24 PM

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