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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20in30 – Day 1

Today I started my 20in30 program that I have been working on. I’m trying to add 20 pounds to my bench press in 30 days because unfortunately my bench press is woefully sub par.

So, today was my first day and I feel pretty good afterward. Hit my numbers for the day which is really important because today was my “intensity day.” Now contrary to popular belief this has nothing to do with HIIT or how many ounces of sweat I lost. Intensity in the weight room refers to the amount of weight lifted. So today my goal was to lift a heavy weight for low repetitions. This could be compared to the Westside or Conjugate method of a “Max Effort Day” but instead of a 1 rep max (1RM) I worked up to a 3RM and then took 90% of that for 3 sets of 3. I can’t take credit for this idea because Travis Mash of MashElite.com uses it all the time in his programs.

Since this was my intensity day I didn’t want to do a ton of benching volume (to be explained later this week) mainly because I have a volume day scheduled later in the week. So I did some direct arm work instead. I have avoided direct arm work for around 2 years and it’s time to get some horseshoes! TricepsMy triceps are fairly weak and I believe that is contributing to my poor bench press performance so I attacked those suckers using Kris Gethin’s DTP method. DTP is a pyramid scheme. I’m using his method to add size to my arms. It utilizes extremely high volume and low intensity and I need some actual muscle growth in my arms because a bigger muscle has the potential to be a stronger muscle.




So without further adieu,


Super Set 1

Bench Press: Work up to 3RM – Then take 90% of the 3Rm for 3×3

Cable Row: 1 set of 10 for every set of bench press, including warm ups.


Super Set 2

Hammer Curls: Sets of 50, 40, 30

DB Tricep Extensions: Sets of 50, 40, 30


Super Set 3

Cable Curl w/ Iso Hold: 3×20

Cable Tricep Pushdown W/ Hold: 3×20


So I hit 195 for a solid triple and did 3 sets of 3 with 175 for bench press. It took me around 10 or 11 sets including warm ups so I did 10 or 11 sets of cable rows.

I’ll try and post again with tomorrow’s workout, make yourself better and live human.