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Speed bench

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gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/02, 04:00 PM Anyone here play around with that? I use 47% of my 1RM and perform 8 sets of 3 with 45 sec between each set. My goal is to perform 3 reps under 3 seconds (still undercontrol). I hook a mini band on each side of the bar too. The idea behind it is to recruit fast twitch fiber, fatigue it, so we have to recruit more fast twitch. It also helps teach one to accelerate the bar off of your chest.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/02, 04:01 PM I have the volleyball players I work with perform it. They love it. We use it during the in-season. They get competitive with it.
jbennett Posts: 1,558 Joined: 2001/02/28	2003/10/03, 08:52 PM I do 10 sets, 3 reps/set, no more then 60% of 1RM with 30 sec rests. My 1RM went from 300 to 360 in what seems like no time at all. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body." "Never think of how weak you are; think of how strong you're going to be."
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/04, 08:41 AM My bench jumped when I started doing it. I like to perform 3 sets of heavy close grip right after speed bench. It feels like the bar is just flying off of my chest
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/06, 09:21 AM Here was my speed bench workout from Thursday night: Speed Bench 195 x 3 x 8 w/minis Floor DB press 100 x 5 120 x 5 140 x 5 1-arm standing DB press 50 x 10 50 x 10 50 x 10 On this exercise I do 10 reps and pass it off to the next arm and just keep pumping. The only rest my arms get is when the other one is working. Straight bar skull crushers 135 x 5 135 x 5 135 x 5 Then I did some feel good body building stuff Workout took 45 minutes.
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/10/06, 11:59 AM I've used speed training for almost all of my compound lifts at one time another during my trainig life. Just this last cycle, for example, I used 10 sets of 3 (1 minute rest) with 40% on my military. It's tough (and kinda funny) trying to explain to a robie newbie that in order to get stronger, you shouldn't lift your max all of the time. -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/06, 12:20 PM You are right about that. It took me a while to figure it out when I was younger. The volleyball players I work with love it. So do the throwers. But they are also female and I have found out that females are better at listening and executing than male athletes are. Any way, that's a whole differnt topic all together.
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/10/06, 12:39 PM Then, I'll go ahead and step into it (LOL!)... You are soooo right! With as many people I have trained in my life, I realized early on that, though females need alot more encouragement to make themselves believe that they are indeed capable of doing something, they are infinitely better at following directions and staying the course. -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/06, 01:21 PM Another trueism: The stronger the male, the less feedback he'll take. The stronger the female, the more feedback she'll take. It is funny how that works.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/17, 09:17 AM Here was my speed bench workout from Wednesday night: Speed Bench: Wt x reps x sets 200 x 3 x 8 DB Floor Press: 110 x 5 130 x 5 150 x 6 Standing 1-arm DB Press 55 x 10 x 3 * The rest time for 1 arm is when the other arm is working. As soon as I finished with a set I passed the DB to my other arm and kept cranking until I was done with all 3 sets Band push downs 100 reps The goal on this exercise is to get 100 reps in as few sets as possible. I used a thick green band and completed 70 reps in the first set and 30 in the second set. This will blow your tris up. then I finished with heavy abs: This workout took 37 minutes
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/21, 10:53 AM This weeks workout: Speed Bench: Wt x reps x sets 195 x 3 x 8 w/minis Close grip bench: 315 x 3 335 x 3 355 x 3 Standing military press: 3 sets of 5: not yet sure of the weight Skull Crushers: 3 sets of 10: not sure of the weight yet. Heavy abs
efitts Posts: 56 Joined: 2003/05/27	2003/10/22, 12:07 AM Can anyone advise me on a good speed chest workout? I tried it last week, but I want to make sure I did it correctly: Bench: 60% 1rm x 3 x 10 Incline: 60% 1rm x 3 x 10 Decline: 60% 1rm x 3 x 10 DB Press: 15, 12, 10, fail (8) DB Incline: 15, 12, 10, fail (9) Ribcage expansions Too much? Too mixed? I sure felt like I got a good workout, but I want some other opinions. Also, what's a skull crusher? Thanks for the help
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/22, 03:56 PM Did you do speed bench on all 3 bench exercises? That is way to much. See my previous posts on a good way to set it up.
arondaballer Posts: 1,054 Joined: 2003/06/14	2003/10/29, 08:34 PM How often do you do speed bench? also, is that the only workout you do for that day? -------------- If Satan ever tries to remind you of your past, just tell him of his future!
rev8ball Posts: 3,081 Joined: 2001/12/27	2003/10/30, 11:01 AM When I'm on a speed training cycle (which is about 3 times a year), I do it once a week. And, on that day, I usually follow it up with some auxillary exercises. -------------- Michael Trample the weak; hurdle the dead! Chaos, Panic, Disorder.... Yes, my work here is done!
wallerj Posts: 20 Joined: 2003/06/04	2003/10/31, 03:40 PM Is it best to do low reps (3-4) with speed bench? If so, what % of you 1RM do you use?
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/01, 12:37 AM Please read all of the posts. The answers are there. Ask questions once you have digested all of the posts. I'm not trying to sound like an asshole but it gets old when people ask the same questions over and over again when the answer is already there.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/04, 09:45 AM My next 7 weeks: Week 1: 185 w/mini 3 x 12 Week 2: 190 w/mini 3 x 10 Week 3: 195 w/mini 3 x 8 Week 4: 200 w/mini 3 x 8 Week 5: 225 no band 3 x 12 Week 6: 235 no band 3 x 10 Week 7: 245 no band 3 x 8 35-45 seconds of rest will be taken between sets.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/05, 10:15 AM Last nights workout: Wt x reps x sets Speed Bench: 185 w/mini x 3 x 12 45 sec between sets DB Bench: 110 x 10 x 3 1.5 min between sets Seated Military: 135 x 10 x 3 1 min between sets Skull Crushers: 115 x 10 x 3 1 min between sets I finished with abs and small body building circuit.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/05, 11:13 AM I should mention that when I write a weight for a DB exercise it is the weight for the DB not the combined weight of both DBs. Just in case anyone was wondering.
efitts Posts: 56 Joined: 2003/05/27	2003/11/06, 11:24 AM Hey gatormade, Would you mind posting your typical leg workout? I would love to see it after looking at your back and chest workouts.
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/11/06, 11:44 AM I don't get into the powerlifting threads much, but reading through this one, I have to comment on this line. It is so very true. Even in bodybuilding. You nailed it. I have experienced this exact thing with so many clients, in fact I can usually predict mentally after a couple times with someone how they are going to react and take advice, and how to handle them. This leads us to be better trainers though. Great post. ============ Quoting from gatormade: Another trueism: The stronger the male, the less feedback he'll take. The stronger the female, the more feedback she'll take. It is funny how that works. ============= -------------- Great people never want it easier, they just want to be better! Ron
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/07, 09:28 AM efitts, check the box squat topic for my latest leg workout.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/07, 09:42 AM Today's Strength Effort Bench workout: Note: This is my first week back after a long heavy cycle so I am going to go through a 4 week light phase for growth and recovery Bench (60%) x 10 x 3 1 min TBS Close grip bench 225 x 10 x 3 1 min TBS Physioball bench 70 x 20 x 3 2 min TBS Standing 1-arm DB press: 20 x 20 x 3 Alternate arms until all 3 sets are done. Push downs: wt x 10 x 3 1 min TBS Abs
rockandorroll Posts: 65 Joined: 2003/05/22	2003/11/11, 01:41 PM I follow a one body part a day routine and I am going to give this a try on chest day for sure. Would it be overdoing it if I picked one exercise per body part, per day and did this, or should I only follow this routine for one body part for 6 to 8 weeks and then switch to another?
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/12, 09:17 AM Last nights Speed Bench workout: Speed Bench: 190 x 3 x 10 w/mini 45 sec TBS DB bench: 125 x 8 x 3 2 min TBS Seated Military Press: 185 x 8 x 3 2 min TBS Skull Crushers: 130 x 8 x 3 2 min TBS Body building circuit Abs Total time: 45 minutes
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/14, 08:53 AM Today's strength effort bench workout: Bench: 335(75%) x 8 x 3 2 min TBS Close grip bench: 275 x 8 x 3 2 min TBS Physioball bench: 75 x 20 x 3 3 min TBS 1-arm DB standing shoulder press: 20 x 20 x 3 the rest for 1-arm is while the other arm is working. Pushdowns: 140 x 8 x 3 1 min TBS Heavy abs This workout should take 45-50 minutes
fryer91 Posts: 441 Joined: 2003/09/29	2003/11/14, 10:54 AM And you did this without loosing your bowels; DAMN! Your speed bench routines are awesome, especially topping it off with close grips. It really got the blood going for me. For some reason since I have done a few of these, my shoulders are feeling stronger. Doesn't make sense to me, but its working; all I know is, that speed work has done nothing but improve my strength. Thanks!
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/14, 02:21 PM I feel like the speed bench recruits more of the stabilizers needed to bench. That may be why your shoulders feel stronger. Are you performing the one-handed DB shoulder presses? I'll go heavy on my shoulder presses about every 3rd cycle. For the most part I train them with low weight and high reps. Dave Tate, a 600 lb bencher, picks uop 40's and just reps out. He said he doesn't even bother counting but could very well be doing 100 reps each.
fryer91 Posts: 441 Joined: 2003/09/29	2003/11/14, 04:37 PM Yes on the 1-arm; I attempted these on the second go around. I have had problems with my right shoulder in the past. Speed Bench has helped me in so many ways...I am able to press over head without pain running from the shoulder to the elbow. I am trying to get the bourage up to do side lat. raises in the near future...Presses overhead, Incline Straightbar, side lats., and any military style lifts use to kill my shoulder. I have incorporated the speed work, found rotator cuff exercises to do(weighted & non weighted), and shruggs have all contributed to my shoulder strength...Light weights & high reps. for the pressing movements right now...Shruggs can be boring at times, but have found that Jump Shruggs with a barbell hits more then just the traps, and is quite challenging. MAN! I got way off the subject.... Thanks Matt for your speedbench post...As you can tell, it has helped me more then you will ever know..Mentally & Physically!!! P.S.- 1-arms burn like a sob...Thanks alot.......
gatormade Posts: 1,355 Joined: 2003/10/01	2003/11/17, 10:51 AM Tomorrow night's speed bench workout: Speed Bench: 195 x 3 x 8 with mini's 45 sec TBS DB Bench: 140 x 6 x 3 2 min TBS Seated military: 200 x 6 x 3 2 min TBS Skull Crushers: 140 x 6 x 3 bodybuilding circuit ABS
gatormade Posts: 1,355 Joined: 2003/10/01	2003/12/15, 09:43 AM last weeks speed bench Speed Bench no bands 225 x 3 x 12 DB Bench 155 x 4 x 3 Standing military 225 x 4 x 3 Skull Crushers: 155 x 4 x 3 BB circuit Abs
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/29, 10:55 AM Last Saturday's workout: Speed Bench 235 x 3 x 10 no band 40 sec TBS Floor Press w/ barbell 225 x 3 255 x 3 285 x 3 300 x 3 320 x 3 335 x 3 355 x 1 370 x 1 DB Bench 120 x 10 x 3 2 min TBS Staning Military press 135 x 20 x 3 DB Tri Ext: 25 x 20 x 3
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/26, 11:47 AM read these TOO! I wish some of you would glance over all of the posts here.
goodoldtex Posts: 564 Joined: 2004/01/25	2004/03/08, 03:08 AM Gatormade, i don't want to sound ignorant at all, but how exactly do the bands work? Im considering ordering a set of bands to help me work on the powerlifting routine that im about to begin, and i was just wondering how they are used like: do the bands go behind your back or the bench and hook onto the ends of the bar, or what exactly?
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/08, 11:28 AM Buy the mini bands. I loop a band around each end of the bar. I have recently cycled the bands in only 3 weeks out of every 12-15 weeks. They will wear your shoulders out if you use them all of the time.
goodoldtex Posts: 564 Joined: 2004/01/25	2004/03/08, 02:01 PM thanks man.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/11, 04:55 PM Speed bench workout for this saturday Speed bench 225 w/chains x 3 x 10 40 sec TBS Floor Press: 135 x 3 225 x 3 245 x 3 265 x 3 285 x 3 305 x 3 325 x 3 345 x 3 365 x 1 385 x 1 405 x 1 maybe another single depends on how I feel 45 sec to 1.5 min here; more time the heavier I get Physioball DB press 75 x 20 x 3 2min TBS 2-arm standing DB press 60 x 10 1min TBS Band Pushdowns 100 reps w/ heavy band
GOWAR Posts: 361 Joined: 2001/10/24	2004/03/21, 05:25 PM what is a floor press????? IF i do the speed bench work out for 3 weeks should i just do the same work out every other day gradually increasing the weight?
GOWAR Posts: 361 Joined: 2001/10/24	2004/03/21, 05:32 PM if i did no more than my 60% 1RM for every set 3 reps by 10 sets , wouldn't that be easy, how am i going to get so much stronger chest wise by doing that????
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/22, 07:19 AM This is the dynamic day. The strength effort day follows 72 hours later. These two workouts accomodate each other. You need speed to blow weight up off your chest and you need strength to develop speed. A strength effort day could look like this: Bench 75% x 6 reps 80% x 5 reps 80% x 5 reps 85% x 4 reps 85% x 4 reps 2.5 min TBS DB press wt x 5 x 3 2min TBS Front seated or standing military press wt x 5 x 3 2min TBS Skull Crushers wt x 10 x 3 1 min TBS Triceps movement wt x 10 x 3 1 min TBS
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/26, 08:50 AM The dynamic day that accomodates the strength or max effort day above looks like this: Speed Bench 185 w/minis x 3 x 10 35 sec TBS Floor press triples singles 1 min TBS Incline DB Press 3 sets of 5 I'll go up on each set not sure of the weight yet 2min TBS 1-arm DB standing shoulder press 3 sets of 20 no rest Band push downs 100 reps in as many sets as it takes
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/03/28, 05:06 PM speed bench (as well as other speed lifts) are a great way of mixing up your routine, as well as preventing your workout from getting stale. whereas many lifters are only concerned with increasing weight, the speed bench gives a break from this. you can change the weight each week, without worrying about how much weight is on the bar, all you have to worry about is how fast and good form. I have a ORM of 200 lbs, and some days ill do 100, others 80 lbs, and some days ill even speed bench with 120lbs. It forces your body to adapt and become stronger. -------------- "I get up in the morning around six to run for about an hour. Later in the day, I lift with a partner. Following my lifting sessions, I usually do speed and agility drills. Later, I drill all my holds and moves." 'Isnt that lifestyle boring?' "Yes, but the gold medal is very shiny." Ichiguchi Olympic Gold Medalist
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/04/12, 02:33 PM Please explain the floor press as well as exactly what is goingon during the speed bench! -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
snoopy13 Posts: 239 Joined: 2003/11/15	2004/04/13, 07:26 AM Just wondering when I am starting my speed bench I can start as high as 200 lbs. Should I jump on this right away or is there a certain warm up I can do before I get into my sets cause I feel sort of weird starting that heavy right away. Thanks
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/13, 09:20 AM Snoopy, are you telling us you bench 400lbs? Speed bench should be about 50% of your 1rm.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/04/13, 01:35 PM No, isn't it 50%-60% of your max bench press? Cause I was going by about 60%. I havent done actually 60% yet. I usually do only 47-50% as of the last few weeks but I thought it could go up to 60%.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/04/14, 08:48 AM My 1RM right now is 330lbs. So I can use 50-60% or do you think time is better? If I did start with say 60% of my 1RM it would be 200lbs or 198lbs to be exact. Is there some kind of warm up to do or do I start at that weight?
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/14, 07:37 AM What is your 1RM? 50-60% is a guideline. I usually work off of time. Louie Simmons isn't a fan of this but I like it for me. If I had a Tendo Unit I would be able to use the perfect weight. I use time as my guideline. 3 reps under 2.8 seconds and I add weight. 3 reps over 3.2 seconds and I take weight off. Have someone time you. The timer starts when you start the bar down and stops when you lock the last rep out.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/14, 01:52 PM I think you should use 185 on your speed bench. Have someone time you. Here is your warm-up: Bike 5-10 min Medball chest pass x 10 Medball overhead pass x 10 Push-ups x 5-10 Speed bench bar x 3 regular reps immediately follow by 3 speed reps 95 x 3 speed 135 x 3 speed 150 x 3 speed 185 x 3 x 10 If you try to just jump into the speed bench weight you will hurt yourself.

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