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HahnB
11-11-2003, 01:29 PM
Does anyone know of any good speed bench routines? I have never really seriously done speed work before and I want to incorporate it in a routine for a few weeks. I was looking for ideas such as weight to use, sets etc...Hopefully this is going to help my 1rm bench and sticking points, any thoughts?

PowerManDL
11-11-2003, 01:47 PM
You'll want to work with roughly 50-65% of your 1RM and achieve about 25 total reps with the best possible speed.

synthetic
11-11-2003, 02:24 PM
on every speed day should u do a set of 20 rep max?

HahnB
11-11-2003, 02:52 PM
Originally posted by PowerManDL
You'll want to work with roughly 50-65% of your 1RM and achieve about 25 total reps with the best possible speed.

Ok, sounds good. I tried it yesterday with 115 which seemed a tad too light but I wasn't sure what %of my 1rm to use. I'll go with 120 and try it, when you say 25 reps are you meaning to divide that into 5 sets of 5- or one big set of 25?

PowerManDL
11-11-2003, 03:17 PM
It means you'll have accomplished 20-25 reps with quality speed when you're done.

DEADLIFT4405
11-11-2003, 05:53 PM
I know my speed isn't the same as your speed routine, but what I do for speed day is I take the like 70% of my max and perform 6 sets of singles, I try to lift as fast as I can with those singles, so its like I try to take a medium-heavier weight and try to drive it up as fast as I can for one rep each set. Its supposed to help me put up weight fast, even on max out days. I've noticed a difference since doing this.

KingJustin
11-11-2003, 06:02 PM
Hahn, usually you'll need to keep the reps down between 2-4 or so (Westside pretty much always uses 8 sets of 3 with 3 different grips).

Here's a good article:
http://www.elitefts.com/documents/beginner_mistakes_part2_jimw.htm

HahnB
11-11-2003, 06:41 PM
Good info everyone, thanks.