20in30 Week 2 Speed Day – Being Flexible

Flexibility is important, and I’m not talking about reaching down and touching your toes or an awesome full king pigeon pose.


King Pigeon Pose

You have to be flexible with your workout regimen. Sometimes your plan doesn’t always work out and you might have to tweak your program a little bit.

Should you have a plan? Yes! Goals are extremely important, in fact I talked a little bit about it here. Making a plan to accomplish the goal is vital but sometimes things happen and if everything doesn’t go according to plan, THE WORLD WILL NOT END! Well, maybe eventually.

So next time you are supposed to do a particular exercise in the gym and that piece of equipment is broken or the the 135lb, 19 year old kid is texting a novel to his ex girlfriend on the leg press machine, don’t worry about it and make a substitution. Take a quick detour. I wouldn’t suggest deviating from the plan everyday but once in a while won’t kill you. Detour

I have been having a tad bit of elbow pain and when I tried to do some dumbbell incline press, they hurt worse. I instead just did dumbbell shoulder pressing and it felt better. Tada! No sweat! Actually, copious amounts of sweat. But either way, you can’t let the detours rattle you, just keeping lifting and working. On to the workout!

Banded Barbell Bench Press: 9×3 @55% of 1rm (I ended up using 115)

Band Pull Aparts: 1 set of 10 for every set of bench.

Seated Dumbbell Shoulder Press: 3×12

Rear Delt Raise: 3×15

Dumbbell Lateral Raise: 3×10

Chin Up Holds: I just did several sets of isometric holds. Working on position and grip strength. More on that later!

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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