DE bench,10-09-03

[jack]

Checked my ego at the door and it wasn't as bad as I thought but that's one nice thing about working out solo . I started the speed bench work with just the bar and kept going up until I slowed down and then dropped back down to the previous weight. If speed is main object,this is where I'll stay for a while.

Flat speed bench(minibands,3c & 6w grips)--warmups,9x3x105("smokin" );

Close grip bench press(minibands)--1x5x135,145,155,165,175,185;

Tate press(incline bench)--4x15x40;

Seated DB cleans--4x12x25;

Chest assisted rows--1x5x165,175,185,195,205,215(didn't touch on the last rep),3x8x185;

Rear delt raise(standing,bent over)--4x12x25;

Cuff work(shoulder horn)--3x20x5.

OK,Pam,I did my light stuff as you recommended. If it doesn't produce any results,I'll blame it on something else .

[Pam]

Even your light workouts are better than my all out efforts.

Nice idea with the speed bench. I just may try that to see exactly where I should be.

[jack]

We'll see if it works. I'm really,really fast with just the bar . I'd give it a try and just keep working up until you feel your speed slow,then drop down 5-10#'s. The percentages are just guidelines and sometimes we accept them as gospel,when they may be to high or to low. It's what works best for you.

As soon as I can get you back on track,you're going to take off like a rocket. I know it!!!!!