View Full Version : Speed Bench

01-19-2010, 12:58 PM
Id appreciate any advice on these. Both are the same weight, 80lbs bar weight with short minis. Max gym bench is ~220 now.


01-19-2010, 01:56 PM
I cant watch the vids at work, whats your weight?

With a 220 bench I would have a max effort day and a rep day with a little speed work as warm-ups.

I think you will do better off rep work than speed work at this point.

Not being rude at all, just want to help.

01-19-2010, 05:01 PM
Im like ~151-153 and 17. Im doing the 5/3/1 with speed work on the deload and 5 week with a little rep work. On the 3 and 1 week I do more rep work and no speed work. It worked well last cycle and the idea was recommended to me by an elite lifter.

Let me know if those links dont work...

01-19-2010, 05:45 PM
Ok that sounds pretty good!

01-19-2010, 07:05 PM
Second one was better. Get the weight down faster from the top and no need to hold the last lock that long. Just be explosive.

01-19-2010, 07:14 PM
Thanks a lot for the advice. Its my 2nd time using band tension on benching, so Im still getting used to it a bit. Ill focus on bringing it down quickly next time.

01-25-2010, 05:54 PM
Explosion is key to sucessful band work.