Exactly, 135lbs is under 40% of my competition 1RM. So the focus is PURELY on speed. Coach said that the minute a set decreases in speed, we know we have gone too heavy. Every set should be maximum speed. It shouldn’t be hard, this is a speed day. But I could actually feel it in my chest more that I would an FSL 5x5 at a much heavier weight.
Yeppers, lying with my back on the bench. The top of the dumbbells came down to tap the top of my shoulders, and then “rocked” my humerus back and then forward to initiate the movement.
They were just red mini bands doubled, so not really adding a ton of weight. These were still done so explosively that the 45lb plates “clanked” (?) from the fast up/down of the movement. The speed bench was not being used for form as much as it was for just building that speed.
Similar principles to Westside for sure, but he doesn’t really follow their plans per se. I’m also pretty sure he likes to have ME Upper days on Saturday because that is when he gets the most guys out to his little gym, and everyone loves a ME Bench day lol.
So for us it is:
Saturday: ME Upper
Monday: ME Lower
Wednesday: DE Upper
Friday: DE Lower
Are you a psychic? Chest, bis, tris, and abs are all reminding me of that workout. Not in a bad way, just some good, old fashioned, mild DOMS.
My wife and I picked up a pizza from the corner store (two competing corner stores within 1km from our house that both make phenomenal pizza), so good! Did not weight myself this morning, but looked tighter this morning than I expected, that maybe my body was happy to receive all those carbs/fat (lol, not likely).