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2004/03/14, 10:02 AM
Does anyone know if you can do floor press, board press or speed bench on the same day?
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2004/03/14, 08:59 PM
if your talking abotu doing bench on the floor( half reps) fast bench( benchingf or speed and power.......board pres I not to sure of...........I wouldn't not all anyways................I like to do my regualar bench ( 4 to 5 sets) and maybe soem pause bench 3 sets don't do too much you'll over train
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/03/15, 11:16 AM
Here is how I set it up:
Speed bench:
50% 1RM x 3 x 10
Floor press(see my post on the set and rep scheme)
DB Bench
wt x 10 x 3
Shoulder press exercise (you choose)
wt x 10 x 3
Tricep exercise (you choose)
wt x 10 x 3
This workout should take 35-45 min
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2004/03/16, 08:26 AM
This is how I set up a week of training without overtraining:
Saturday (Dynamic Effort Bench:72 hours prior to max effort)
Speed Bench
47-60% of 1RM x 3 x 10
35-45 sec TBS
Close grip
315 x 5 x 3
2min TBS
DB Incline
120 x 10 x 3
1.5 min TBS
Standing 1-arm press
50 x 10 x 3
I perform these 1 right after the other until all 3 sets for both arms are done.
Push-downs
140 x 10 x 3
1 min TBS
Tuesday (Max Effort or Strength Effort)
Floor Press
See previous post on this set and rep scheme.
I use this as a max effort exercise on this day. I also use it after speed bench. It depends on how I feel.
DB Bench
150 x 10 x 3
1.5 min TBS
Seated Military (front)
185 x 5
205 x 5
225 x 5
1.5 min TBS
Skull Crusher
135 x 10 x 3
1min TBS
Note: I keep the workouts short so I don't get overtrained. Low quantity, tons of quality.
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2004/03/16, 09:46 AM
Which post is the floor press on? Is it the DB Floor Press?
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2004/03/17, 11:41 AM
Is it the floor press with max effort? Its about 10 sets right after speed bench?
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