DE Bench Day and Events

[Exodus]

Well i ate good today, i ate real good. but my speed was slow on the first few sets, it was becuase my shoulders are still recovering from last sundays events. i need to do more AR. but as my grip came closer my speed improved.

Speed Bench - 185lbs x 10 x 3.

Speed OHP - 135lbs x 4 x 1.

Close Grip Bench - 245lbs x 2 x 3.

Standing Db Tricep Ext - 30lbs x 3 x 10.

Plate Raise - 45lbs x 3 x 10.

Events:

used the cable row machine to simulate the duck walk, well statically at least. i used 300lbs for 25 seconds. and 345 for 15 seconds.

then multiple hanging from the 2x3 inch thick cable crossover machine untill failure.

then two handed pinch gripping the 25lb plates for 5 sets till failure.

then 1 285lbs farmer hold for 2 sets of 15 seconds. then 1 set of bent arm holds with just the farmer for 20 seconds. then 1 set of 8 each side suitcase deadlifts.

my grip will get stronger or cramp trying.

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[Lord_Suston]

Nice work man, are you gonna up the weight on the speed bench or you gonna let me show you how it is done, j/k. god work bro

 

[Thaibox]

my grip will get stronger or cramp trying.

Hooah!

 

[IronLion]

How is the speed OHP working out? Sounds like a good idea, was wondering if you have been doing it long enough to see a carry over?

 

[Exodus]

ls dont worry bud....... the weight is staying the same on bench, (remember that 185 means its approximately 55% of my max ha ha ha) but thanks for the compliment.

thiabox........ i knew i could count on you for support on the grip training!!!!!

Ironlion - actually yeah i have been doing them for about 2 months. i have always been decent at overhead press. but between the speed ohp, heavy tricep work and the strongman training is pushing my ohp way up. my idea came from spatts and bfolds doing speed dead work after box squats on de day. that the thing about wsb, they have 2 movements for the leg, and only 1 for the upperbody (well technically thats powerlifting in general not just wsb). i always wished they had ohp after the deadlift. but bfold has said that he doesnt see a lot of point in doing speed ohp inplace of speed bench for strongman. in otherwords strengthning the triceps is what the ohp is about. but i find doing the 4 sets of 1 really helps out with the max reps on the log. my best ohp before the contest was 195 for a three rep max. that was no leg drive pushing from the bar at eye level on the power rack. 1 week later, i did 175lbs on the log 19 times. and missed getting the 20th rep. so yes i'll say its helping bigtime. (sorry that took so long to just say yes, but i hope that answers everything)

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