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View Full Version : Speed or no speed, need some input



Stumprrp
06-21-2006, 06:44 PM
Hey guys, im currently bulking up with 20 rep squats on monday and friday so my legs are taken care of but i really want to be a top class bench presser, so with the help of mike wolfe i have 1 heavy day with everything i need done on wednesday.

Now, i have the time to go to the gym since is the summer i was just worried about overtraining, but i dont think that will happen, wolfe, or others, do you think i should bump the heavy day to tuesday and put a light speed day on thrusday? will this help me reach my goal of a 315 raw by early september?

bigbadwolfe
06-21-2006, 06:47 PM
Bump the ME Day to Tuesday and do the speed work on Friday!!! 72 hours later, that will be your best bet if you wanna get your CNS in check also.

Stumprrp
06-21-2006, 06:48 PM
i see, thing is the friday im pretty much slaughted from the squats but i guess that will do, is it ok to keep the routine u made me for the ME? what should i do on speed day and how heavy?

JarHead 1775
06-21-2006, 06:50 PM
What CNS stand for...? Flame if you want.

getfit
06-21-2006, 06:53 PM
central nervous system

Stumprrp
06-21-2006, 06:53 PM
central nervous system

yep.

bigbadwolfe
06-21-2006, 06:55 PM
CNS ~ Central Nervous System

Go 50% of your max bench for 10 sets of 3 reps as fast as possible, we go 3 repa in under 3 seconds. With minimal time in between sets, like a minute at most. Then hit a heavy tri move like in the workout.

bigbadwolfe
06-21-2006, 06:55 PM
OK you all beat me!!!

Stumprrp
06-21-2006, 06:59 PM
ok man sounds good, ill push the squats to thursday and speed to friday, any back moves/how many tri and back moves?

bigbadwolfe
06-21-2006, 07:01 PM
Do 2 back moves heavy, and one tri move. On both do 3 sets of 8-10 reps.
Do the tris first right after bench!!!

Wolfy!!!

Stumprrp
06-21-2006, 07:04 PM
excellent wolfe! your a god dude, i appreciate you puttin up with all my damn questions LOL.

bigbadwolfe
06-21-2006, 07:08 PM
That why I'm here to put up will all your damn questions HAHAHA!!!! Ask away guys!!!!

Wolfy!!!

Stumprrp
06-21-2006, 07:14 PM
1 more i asked in the email, ive been benchin pinky on rings with elbows in and im 5'7, im afraid i might sacrifice chest size, i can get used to grips quick so should i go back to index/middle on ring?

betastas
06-21-2006, 07:26 PM
I too would also like to know that one. I do the same thing, same height.

Stumprrp
06-21-2006, 07:27 PM
I too would also like to know that one. I do the same thing, same height.

damn, your 144 and you bench 235, only 20 lbs less then what i do and im 200 LOL.

betastas
06-21-2006, 07:32 PM
Well, your 20 rep squat puts mine to shame, so there you go. =)

Stumprrp
06-21-2006, 07:33 PM
lol its all good dude