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The Shadow
Guest
nice - you using bands for de day?
speed bench - 180lbs x 10sets of 3. (60sec rest in between)
speed ohp - 135lb x 6 sets of 1. (45sec rest in between)
decline elbow out ext - 40's x 4 sets of 8.
side laterals - 20's x 3 sets of 10.
rear laterals - 20's x 3 sets of 10.
that was it........... im all jazzed though, my gym owner said i could use the alley behind the gym to use for my strongman events training.... now i have to start getting the stuff.
X
speed ohp - 135lb x 6 sets of 1. (45sec rest in between)
decline elbow out ext - 40's x 4 sets of 8.
side laterals - 20's x 3 sets of 10.
rear laterals - 20's x 3 sets of 10.
that was it........... im all jazzed though, my gym owner said i could use the alley behind the gym to use for my strongman events training.... now i have to start getting the stuff.
X
Lord_Suston
New member
Nice intense workout exodus... How did you feel doing the short sets??? any lag in power or did most of the sets go up nice and easy??? Your owner seems pretty cool if he will let you do that.
Looks pretty good man. How was the speed on everything?
B True
B True
thanks guys.
Corn - no. not using bands right now...... im doing 9 weeks of basic wsb to get back in the grove of the training..and then start mixing bands and chains in after that.
LS - ths sets were harder towards the end. on the bench press i started using pinky on the ring for the first 7 sets and then index on the smooth for the last 3. they slowed down a bit there, but that was expected.
Bfold - speed was a little slower than i wanted on the first 2 sets of bench (mainly because the bodybuilder in me wanted to still flare the elbows)...... but then i got that under control and then next 5 sets were shooting up. last 3 slowed down but that was becuase of the closer grip. on thing i will note though is i didnt go for speed on the elbow out extensions or a maxim of 45 seconds..... i didnt take an extreme amount of time inbetween sets maybe a minute and 15 sec tops.
military press speed was slow of the bottom, but then flew up from there.
im happy about being able to train the events. my owner was like "i dont mind i just hope nobody steals the stuff." i replied with "if any little theif wants to come and haul of my 700lb tire, then just let him try, besides...... its free"
X
Corn - no. not using bands right now...... im doing 9 weeks of basic wsb to get back in the grove of the training..and then start mixing bands and chains in after that.
LS - ths sets were harder towards the end. on the bench press i started using pinky on the ring for the first 7 sets and then index on the smooth for the last 3. they slowed down a bit there, but that was expected.
Bfold - speed was a little slower than i wanted on the first 2 sets of bench (mainly because the bodybuilder in me wanted to still flare the elbows)...... but then i got that under control and then next 5 sets were shooting up. last 3 slowed down but that was becuase of the closer grip. on thing i will note though is i didnt go for speed on the elbow out extensions or a maxim of 45 seconds..... i didnt take an extreme amount of time inbetween sets maybe a minute and 15 sec tops.
military press speed was slow of the bottom, but then flew up from there.
im happy about being able to train the events. my owner was like "i dont mind i just hope nobody steals the stuff." i replied with "if any little theif wants to come and haul of my 700lb tire, then just let him try, besides...... its free"
X
Sounds great on the events man...love the idea.
I have been doing 9 sets of speed bench lately.
First 3 sets: pointer on smooth
Next 3 sets: thumb can reach out and touch the smooth
Last 3 sets: pinky on ring
B True
I have been doing 9 sets of speed bench lately.
First 3 sets: pointer on smooth
Next 3 sets: thumb can reach out and touch the smooth
Last 3 sets: pinky on ring
B True
thats what i did too just in reverse order.
1st 7 - pinky on ring.
8,9th - thumb stretched out to the smooth.
10th - index on the smooth.
i just want my triceps to learn to push when thier tired. they are strong, but slow.
any other low budget strongman ideas you can pass on.
X
1st 7 - pinky on ring.
8,9th - thumb stretched out to the smooth.
10th - index on the smooth.
i just want my triceps to learn to push when thier tired. they are strong, but slow.
any other low budget strongman ideas you can pass on.
X
Exodus said:
I still suggest doing more closer grip speed bench sets...especially if you are working to improve your overhead press. The triceps so KEY when doing overheads.
I have a friend who has a bunch of home made things on his website. He is in Sweeden I think...I'll get that site for you.
B True
