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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  1. #1
    THE 800 QUEST NickAus's Avatar
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    Assistance Bench Day Question.

    Hello,

    My question is is it ok to do speed work after doing close grip high boards?
    Last night I did the following:

    1. Raw 3 board close grip with doubled mini bands-worked up to 315 x 3 with pause at top of each rep 3 seconds.
    2. Speed against doubled minis-135x3x6 sets.
    3. Hanging kettlebell close bench-180 in bells+45 bar 5x3 sets.
    4. Shoulder raises 3 light sets.

    Does this look ok or will it interfere with my heavy shirt day?
    I was hoping it would be ok as the weights on the close boards raw are alot lees than what I handle on the shirt day.

    Thank you for your help!
    Last edited by NickAus; 06-10-2009 at 07:07 PM.

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  3. #2
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    We usually start with the speed work and work on lockout after that. I feel fresher and feel like I have the speed necessary to get the result I'm looking for. Travis and the other bench studs will probably have some better insight. The only thing I can say is youir upper back work is sorely lacking unless that's done on a different day.

    Edit to finish my though apparently, haha.
    Last edited by Ben Moore; 06-10-2009 at 07:07 PM.

  4. #3
    THE 800 QUEST NickAus's Avatar
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    Yep done on another day.

  5. #4
    Dr. Dudley-Robey DrDudley-Robey's Avatar
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    Consider adding hammer curls and be careful with the bands as they can cause alot of joint pain if done to often. If you are going super heavy like a contest just take the entire week off before the meet so you will be rested and ready to go. Otherwise have at it!
    Edward G. Dudley-Robey, M.D.
    www.DoctorBench.com

  6. #5
    THE 800 QUEST NickAus's Avatar
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    Thank you very much, and yes I do hammer curls with back training.

  7. #6
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    Heavy brd for lock outs with either straight weight or heavy band tension. Cycle the bands for a 3 or 4 week phase. Speed work directly after it for 5 sets of 5 with eaither chains or mini bands. That works for me.

  8. #7
    THE 800 QUEST NickAus's Avatar
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    Thank you for your help I will let you know how it goes.

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