20in30 – Day 3 Speed Bench & Shoulders

Today is day 3 of my program and my triceps are still thrashed from Monday’s workout. I actually expected to be pretty sore and not able to bench big weights today, which is why I programmed today to be a speed day.Band Bench

Let me explain the whole “speed day” thing. I’m using 50% of my 1rm for the bench press and adding bands to the bar. Adding bands (or chains) is known as accommodating resistance which was really first utilized by Louie Simmons of Westside Barbell. The bands only have slight resistance when in the bottom of the lift (bar on chest) but when pressing up the resistance increases, overloading the top portion (the lockout) of the lift. Because the lift gets harder as you push up, the bands help you to focus on moving the bar quickly, also known as SPEED! So why would I be doing this? Well there are several reasons.

  1. Explosiveness: Learning how to move the bar quickly and explosively is extremely important, especially with heavier weights. This allows me to work that aspect and not just grind out every rep.
  2. Lighter Weights: Speed work is usually done with 50%-60% of a 1rm. The lighter weights are perfect on a day like this because I am sore and feeling a little beat up from the past two workouts. I got in extra work but it didn’t pound me into the ground like going for another 3 rep or 5 rep max.
  3. Technique: I’m using the speed work to hone in my technique. I’m taking the opportunity to do a slight pause on the chest and keep my body as tight as possible and then explode. I’m hoping that I can get an increase in my 1rm just from technique alone.

So that’s my speed day in nutshell but here’s the actual workout.

Banded Bench Press: 9×3

Band Pull Aparts: 9×10

Dumbbell Incline Press: 5×10 increasing weight every set

Lying Dumbbell Rear Delt Raise: 5×15

Lateral Raises: As Many Reps As Possible (AMRAP) w/ 25, 20, 15, 10 lbs. Do the whole sequence twice.

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