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Old 07-29-2011, 11:53 PM   #22
Ricardo Costa
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Join Date: May 2007
Posts: 87
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Speed Bench:
Fri 7-29-11

Mobility warm up

Bench:
Bar x 15
135 x 8
185 x 8
225 x 5
275 x 5
315 x 5

Rev Band Bench:
365 x 5
405 x 3
455 x 1

DB Tate Press
50 x 15
70 x 12
80 x 10
90 x 10

Face Pulls
3 sets of 20

Dips
BW x 20
BW x 20
BW x 18

Eliptical 10 mins
Bike 18 mins

So after 3 weeks with the Monster minis I like to break it up and work the speed in a different way. The Rev Bands help you to be explosive out of the bottom position and concentrate on utilizing your speed from the bottom to make a smooth transition to the top as the weight gets heavier. Like i said just another take on how to generate speed in your lifts. I do wish i dropped it back down just to get a little more volume.

Felt strong on my dips. I am trying to incorporate some more body weight training as it is a great representation of your strength as you manipulate your body, especially when you weigh over 200 lbs.
No offense to the smaller guys but it is harder when you get swole like us heavy weights. At the end of boot camp, I did 44 kipping pullups at 170 lbs, right now at 241 lbs i could "probably" do 14 kipping pullups. I guess I'm not 17 years old anymore either, but that's besides the point.

Also bumped up the cardio tonight, just trying to burn some calories and start the weekend right. I do feel like it is getting easier, so that's a good sign.

~Costa~
-Strong Minds, Build Strong Bodies-
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