DE Upper Day

[Exodus]

good night............ still sore from saturday........... but i took a whole week of last week and im dying to workout again.

DE Upper Body
speed bench - 185 x 10 x 3. plus a band wrapped around my wrist (see picture)

Speed ohp - 115 x 4 x 1. band around wrist as well.

Standing tate presses to the front - 40 db's x 4 x 6.

rev grip pressdowns - 50lb x 3 x 15.

shoulder raises 20 front/side/rear without stopping - 2 sets of 60 with 5 lb plate in each hand.

pulldown abbs - 100lbs x 5 x10.

saxon side bends - 20lb db's for 5 each side. then 15's for 5 each side. 50lb db's for 10 each side normal side bends.

gotta get that core stronger.

X

 

[cheesecake]

Awesome job. Your bench will be through the roof if you keep increasing the weight on those Tate presses.

But, you do know, that you aren't getting the full effect of the tricep with your elbows out like that, right.
...chad...

 

[PolishHammer1977]

Nice job X. I have never seen a band placed that way. Was it hard to press with the tension pulling you in? It looks really cool and hard. Something I definitely want to try.

 

[Lord_Suston]

how did your speed bench feel? I did mine yesterday as well. very nice on the workout btw. are you pausing at the bottom of the speed bench or do you try to reverse the direction of the weight as fast as possible????

 

[louden_swain]

Nice and solid.

 

[kingc_79]

looks good man.. what does the band on the wrists do? i've never done that or seen it, just wondering.

 

[IronLion]

I love the core work.....saxon's are great

btw have you used a band before (around your wrists)? I have heard from a lot of guys that it helps you to rip the bar apart thus activate the triceps.....did you feel any difference?

 

[Exodus]

Iron Lion........ no man this is my first time trying. i have recently admited that im a tricep pusher, so im trying to learn to use them more correctly when i bench. but yeah i felt a big difference, i know those guys are right becuase i already felt like it was playing tug of war with the bar.

King c - just like IL said. it helps you to learn to push with your tri's more, also overloads them.

thanks SWAIN!!!!

Lord suston - speed was actually slower, which i expected. i dont pause i try to reverse as much as possible. i use to "catch" the bar about and inch or two above the chest. i tried yesterday, but i was all out of sync so i settled for touch and go off the chest.

Hammer - yeah it was a lot harder. think about it, my triceps were having to focus on pressing the weight a lot harder up, and now they had to press out to the side as well. it was like tension from 2 different directions.

Cheese: thanks bud, "IM DOING WESTSIDE!!!!!"...a la Trinity....lol

X

 

[ffknight84]

not to hijack your thread but i have a quick question. In terms of keeping your elbows in. Im 6'3 and have long arms so i use index on the outside of the ring when i bench, and i feel likie my elbows are going out all the time, i cant keep them in. Is this just because of the width grip i use??


( hope i explained it well enough? )

 

[Exodus]

not to hijack your thread but i have a quick question. In terms of keeping your elbows in. Im 6'3 and have long arms so i use index on the outside of the ring when i bench, and i feel likie my elbows are going out all the time, i cant keep them in. Is this just because of the width grip i use??


( hope i explained it well enough? )

quite possibly...i was benching with my pinky on the ring, untill i met Bfold.... he's 6'2 and benchs with pinky on the ring. so you may want to try that. he has no problems. i moved my grip to inbetween the smooth and ring (im 5'10) and im tucking a lot easier as well.

X