Speed OHP Day

[Exodus]

gearing up for the contest on saturday (music city strongman) so taking it easy and just working a little speed.

Speed Upperbody.

Speed Tri Bomber bar ohp - 100lbs x 10 x 3. (40 seconds rest in between each set)

OHP Elbow out ext - 35's x 4 x 8. (30 sec rest in between sets)

DB Shoulder Flys - 20's x 3 x 10.

Db rear laterals -25's x 3 x 10.

Pull ups. 1 set neutral grip for 5. 1 set wide palm away for 2. 1 set curl grip for 3.

thats it...... rotaters are a little sore (forgot to do ar work yesterday).

got tomorrows speed leg and events then some light cardio on thrusday and rest till saturday.

X

 

[JOKER47]

How do feel the cross-over for log press is using the tricep bomber bar?


Joker

 

[Exodus]

How do feel the cross-over for log press is using the tricep bomber bar?


Joker

in all honesty i dont know. i just decided last monday to do the contest this saturday. so i had to get with it in a hurry. i have lifted a log, one time at b folds back in april. and they are comparable. with a couple of exceptions.

1 the tri bar is about 12 inches in length on hand spacing. compared to the log where your stronger becuase of the hand spacing being close to 24 inches.

2 the bar goes all the way down and touches the chest and shoulders. the log does to, but its 8 inches in diameter round. so it has less range of motion than the bar by far.

other than that, the lockout feels identical.

X

 

[JOKER47]

in all honesty i dont know. i just decided last monday to do the contest this saturday. so i had to get with it in a hurry. i have lifted a log, one time at b folds back in april. and they are comparable. with a couple of exceptions.

1 the tri bar is about 12 inches in length on hand spacing. compared to the log where your stronger becuase of the hand spacing being close to 24 inches.

2 the bar goes all the way down and touches the chest and shoulders. the log does to, but its 8 inches in diameter round. so it has less range of motion than the bar by far.

other than that, the lockout feels identical.

X

Thanks. I don't have a log yet, and I am trying to find ways to simulate as close as possible until I get mine. Been using DB's for now, but I'll think I'll give the bomber a try this week.


Joker

 

[ffknight84]

if thats a speed workout dam, thats how i normally do my workouts. I never take more then a minute between sets unless im maxing out or the weight is erally really rally heavy. I do my set walk to the water fountain walk back, psych up and do it again 30-45 sec between sets. How long do you normally wait between sets.

 

[JOKER47]

if thats a speed workout dam, thats how i normally do my workouts. I never take more then a minute between sets unless im maxing out or the weight is erally really rally heavy. I do my set walk to the water fountain walk back, psych up and do it again 30-45 sec between sets. How long do you normally wait between sets.

It's not the time between sets that maks it a "speed" workout. It's the time it takes to do the set.
For speed benching, you do multiple sets of 3 reps, and try to complete the 3 reps in 3 seconds, and rest 40-45 secs between each set of 3.

I hope I explained that right......


Joker

 

[trinity73]

HEY THIS IS EXODUS......... IT JUST POSTED UNDER MY WIFE'S NAME.

It's not the time between sets that maks it a "speed" workout. It's the time it takes to do the set.
For speed benching, you do multiple sets of 3 reps, and try to complete the 3 reps in 3 seconds, and rest 40-45 secs between each set of 3.

I hope I explained that right......


Joker

your on the money joker......... i am training wsb...... so i do the traditional speed bench, speed leg, max effort upper body and max effort lower body. but instead of speed upper body doing speed bench...... i did speed overhead press.

i dont wait a long time inbetween sets when i train alone, but with a partner i have to wait a little more.

the point of the speed day is to use sub-maximal weights and push as fast a possible. for example my 1 rep max is around 200lbs...... so i use half that and shove like mad.

X

 

[ffknight84]

joker47- yes you cleared things up, thx

 

[kingc_79]

from what i was told shouldnt you take the week prior to contest off, if not off, just something really light on monday?

 

[b fold the truth]

Yeah...he can do speed overhead work on Monday...brian747478 did the same today.

I also have this thing where I will go into the gym on Wednesday and do EVERY excercise that I do for the week with JUST the bar...all in about 20 minutes. It breaks a sweat, gets me warmed up, lowers my blood pressure, and keep me sane.

B True