little sunday speed day fun

[IrishPower]

Had a pretty good speed day experience today. we used a mini band with a triple loop and 40 lbs of chain.

Just figured i'd post it out there for people to have a look at. IMO, these are much faster then when i used to do speed work. Criticism/comments are welcome!

http://www.growordie.com/training/videos/bench_speed.wmv

Just for giggles, I threw on an old shirt after it was all done and decided to see what my triceps had left. 555 felt pretty good today, especially considering less than a year ago my pec tendon was in tatters. Note to self: send xmas card to surgeon.

http://www.growordie.com/training/videos/bench_heavy.wmv

train hard!

/irish

 

[Geno_O]

Irish, nice video. You guys have the plate changing down to
a science.

Saw the Z06vette.com shirt. I am BlackZ06 on that forum. On
CF, I am BlackZ.

 

[The mann]

irishpower,

looks great man!!..nice gym too,when are you competing again.......

 

[k1401]

thanks irish for the pics and vids!

 

[Deciever]

great vids... i want your gym!!!

 

[brianmincher]

great video's. still lovin that home gym. Your speed looked great, some of your partner's speed seemed to lag a bit. I wish I knew how to post a video. I have a viceo, unless I have taped over it, of one of our speed workouts, You would not beleive how fast bigokie is on speed bench. I have never seen anything like it.

B.

 

[Screwball]

IrishPower, your training videos are great. Very inspirational and interesting. Your training pace is perfect for the number of people in your crew. Your speed looked right on to me. A couple of your partners slowed but they looked good as well. Keep posting your training when you can. All of the board members can benefit from your knowledge and technique.

 

[IrishPower]

screwball: thanks for comments. training partners were a little slow because i wouldnt drop under a single 45 on each side except for the gorilla dude with long arms. they will adapt soon enough

brian: posting videos is not too hard. if you have a digital video camera and windows XP, it is a piece of cake. if you have an older camera or tape, you need a special video card. if you are really interested, i would be glad to help you through it. regarding speed... i am just trying to get that level of speed. i never had it before because i always did em too heavy.

gene: cool about the z06! i stopped hanging on those forums cause there just wasnt that much to talk about besides "my car is so fast... i smoked an xyz today...." got kind of old.

take care.

/irish

 

[xtreem]

irish, how much 1RM % weight are you calculating you have at the bottom / top ??
i'm wondering if i'm going too heavy on speed day. i've been figuring @ 50% of a shirtless 1RM on the bar with the green bands double looped adding to the top. my reps seem pretty fast to me ?? my realplayer didn't play the video well enough to gauge your speed against what i feel mine is.

 

[IrishPower]

xtreem....

my best 1RM with shirt is 580.
i used to use between 275 and 315 and that was too heavy.

i am now using between 185 and 225 raw bar weight depending on what other stuff i put on there (chains, bands, etc).

i dont get caught up in how much tension the bands add. i just make sure there is tension from start to finish and i take my speed weight up if my partners say it is moving fast enough.

this is all new to me. this will be my first meet since pec tear and first meet i have really tried to follow westside principals.

/irish