T-Bone Strength 08-23-10

Speed and Hypertrophy Bench Day

Bench for Speed
Barx30
135x10 2 sets
205x3 9 sets (Should be noted I warmed up with the bar and 135 with my pinky finger on the ring and for my 3 sets moved out one finger at a time til I got to my comp grip)
Added Slingshot
295x3 (Insane Speed, I feel like a 315 speed day could happen with the sling shot)

DB Bench
3 sets of 20 w/85lb Dumbbell (Fairly Easy)

Rack Lockouts
5x5 w/385

Power Pushdowns
2 sets of 15

Overhead Extensions
2 sets of 15

Triceps are blown up. Great training today. Decided to add in rack lockouts for a 5x5 for a change of pace and to add some size to my triceps. I'll go up gradually each week up until the meet. Next week I'll add bands and go from there on my speed work. I feel great and I'm going to decide on an opener within the next 2 weeks.