The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: speed day

  1. #1
    Senior Member
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    speed day

    what do you guys do on a typical upper body speed training day im really confused about the whole thing.
    You cant buy strength, but you sure as hell can work for it

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  3. #2
    Westside Bencher Travis Bell's Avatar
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    I rotate between 9 sets of triples and 5 sets of 5. All of it is done as fast as I can.

    I also rotate my band tension, minis, monster minis and purple bands


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  4. #3
    Moderator Brian Hopper's Avatar
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    What I do is pretty much speed bench with the Monster Minis for about 6-8 sets for 3reps as fast as you will do 1 rep max, and I will increase the bar weight until I feel the bar slow down, then I can figure what weight I'm fast at and I will stick with that weight for the rest of the workout. As far as the rest of the speed day I would do some light tris, some back exercises, maybe a bicep workout and some abs.

    I'm sure some of the bigger benchers will be able to help out alot more then me. Good luck!!!! I hope this helped a little.
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  5. #4
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Travis Bell View Post
    I rotate between 9 sets of triples and 5 sets of 5. All of it is done as fast as I can.

    I also rotate my band tension, minis, monster minis and purple bands
    How do you usually set your bands???
    My Training Log
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    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  6. #5
    Westside Bencher Travis Bell's Avatar
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    I always double them up


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  7. #6
    Moderator Brian Hopper's Avatar
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    A double purple band !!!! That's some serious tension, I guess that's why you bench 700+. I need to work up to that. I usually just use the Monster Minis, I want to try and add some more tension to it.
    My Training Log
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    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
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  8. #7
    Dr. Dudley-Robey DrDudley-Robey's Avatar
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    5 sets of three reps in 3 seconds is a great exercise for speed!
    Edward G. Dudley-Robey, M.D.
    www.DoctorBench.com

  9. #8
    Go Bears Pete22's Avatar
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    Quote Originally Posted by Travis Bell View Post
    I rotate between 9 sets of triples and 5 sets of 5. All of it is done as fast as I can.

    I also rotate my band tension, minis, monster minis and purple bands
    Do you ever cycle in chains?
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  10. #9
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Tank82 View Post
    A double purple band !!!! That's some serious tension, I guess that's why you bench 700+. I need to work up to that. I usually just use the Monster Minis, I want to try and add some more tension to it.
    Just make sure you can move it fast. The reason I can occasionally throw in the purple bands is because I am good for around a 540 raw bench

    Quote Originally Posted by Pete22 View Post
    Do you ever cycle in chains?
    Yep. I just throw them in when I feel like it.


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  11. #10
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by DrDudley-Robey View Post
    5 sets of three reps in 3 seconds is a great exercise for speed!
    Probably not quite enough work sets in. That'd only be 15 total reps


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  12. #11
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    Who needs speed? Power is everything. I say that cause I am slow as can be. LOL!

  13. #12
    Super Moderator vdizenzo's Avatar
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    It is so cool to see you posting again Rob. Thanks for your contribution here and to the sport. Regarding speed, I have not used it during equipped training cycles since I was a newb. I used it to get over the hurdle with the 600 raw a couple of years ago. I rely on speed to break through to lockout. I am going to commit to it for 6 months. We'll see what it brings.


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