Week one of new mini cycle….. Speed benches….

Week one of new mini cycle….. Speed benches….

Nov 18, 2013

This is the first week of my next mini cycle. As you know I substitute  or rotate assistance movements BUT I keep the basic competition movement just”spice” it up. Last cycle I did bands this cycle  I decided to do speed benches 4 sets of 3 reps  with 30 second breaks .

Two things about my speed benches. First my grip is NOT competition grip nor even close to it (4 inches closer on each side). The reason is this is a way I can warm up my tris quicker for the heavier weight. Secondly I will, in the second week, start doing 2 groups of speed benches with different weights. Example this week 225 4 sets of 3, next week  225 3 sets of 3 then 265 3 sets of 3 . Following week I add a 3rd group of weight. After the 1st group of benches I rest normally then on the next group take 30 seconds between sets. Afterwards I will try to do 2-3 sets of bench with normal rest intervals 4-6 reps. Goal is to match or better previous week’s sets.

I also started my overhead which was ridiculously light. I also started on the reverse pec decs for scapula work. (Have some issues when putting the bar on my back and it can be a deficiency  issue there so this is the best time to strengthen a weak spot.)

Arms I have kept with assistance movements no pressing or dips. I am trying to rest my shoulder but yet strengthen the tris but going heavy as possible with headbangers,t pushdowns and standing tri extensions.

This week’s volume :  14310 lbs

Last cycles week 1 bench volume: 17300 lbs (Did dumbells and had band sets which bumped up the volume)

Ok now the week’s workout.



225 3 reps 4 sets Speed Bench with 30 sec breaks

320 6 reps (felt heavy and looked ugly, didn’t set up right)

330 6 reps( much better, groove  was found)

365 4 reps tired


235 8 reps

285 5 reps

315 3 reps

225 8 reps



Lat pull

195 8 reps 2 sets

225 6 reps

245 5 reps 2 sets

                Machine rows

190,225,245 6 reps each set


295 6 reps

435 5 reps

515 5 reps

565 3 reps

405 8 reps

Reverse pec dec

60,90,105,120 all sets 8 reps each


Overhead rear presses

95 ,135, 155 8 reps per set



Preacher curls

35 8 reps

50 6 reps

60 5  reps

125 5 reps

150 4 reps

Dumbell curls

50 8 reps

70 4 reps

Standing tri extensions bar

95  8 reps

115 8 reps

140 6 reps

155 4 reps

135 8 reps

T pushdowns

95 8 reps

110 8 reps

125 6 reps

Next week I up my bench but keep the reps the same. 6-8 weeks from now I start training for Worlds and nationals so my only goal is strengthening all the secondary muscles to carry over into the primary movements this offseason.

Thanks to The GYM and Tan Line, Titan Support Systems, IronAuthority, ATP Extreme ,Oxygen Factor, and RockTape.

Till next time.

Focus First.


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