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Old 08-07-2011, 07:02 PM   #26
Ricardo Costa
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Join Date: May 2007
Posts: 87
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Speed Work:
Fri 8-5-11

Mobility Warm Up

Bench w/ Mini Bands
Bar x 20
135 x 10
135 x 10
205 x 3 - 3 sets close grip
205 x 3 - 3 sets med grip
205 x 3 - 3 sets wide grip

Floor Press: Close grip
225 x 10
275 x 5
275 x 5
275 x 5
225 x 15

Tri Pushdown (rope)
1 x 15
1 x 12
1 x 10

Inc Press (hammer strength)
90 - 3 sets of 15

Dips
BW + 50 - 2 sets of 10
BW - 1 set of 20

Had my son and wife's birthday celebrations were this weekend so had 2 cheat days back to back, but i'll get back to my veggies and meat again tomorrow.

Since it's Sunday, i can say that this workout left me sore, i think the combo of floor press with weighted dips fried my chest. I dropped the bands to regular minis for a couple weeks after i did monster and reverse, then i will go back to monster mini's as i ramp up for the Olympia. You have to cycle the bands, chains, and straight weight just to mix it up and to work on all phases of explosion off the chest.

Can't wait to put up some heavier weight tomorrow and keep working my lock out!

~Costa~
Speed, I am Speed
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