Heavy Set On Speed Bench
Have any of you guys ever tried and noticed any aprreciable gains by adding a set 80%+ poundage of your PR at the end of speed benching?
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Thread: Heavy Set On Speed Bench
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10-04-2004, 01:07 PM #1Registered User
- Join Date: Jan 2004
- Location: Flippin Flappin Ohio
- Age: 40
- Posts: 416
- Rep Power: 247
Heavy Set On Speed Bench
But I'm a truck driver!:
Dumbass Coworker.
PL Total=1150(very old)
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10-04-2004, 02:11 PM #2Porkchop Express
- Join Date: Oct 2002
- Location: Jupiter
- Age: 48
- Posts: 434
- Rep Power: 276
Yrs.
I used to do 3 sets to near failure after 8 of 3 speed. The 3 sets would be at 70%, 80%, and 90% respectively. I learned quickly to do this 2 weeks on 1 week off. It did make me stronger when I used it. Now, however, I have a different strategy and it works better. After 10 speed sets of 5 reps (slower eccentric, explosive concentric) with 55%+64lbs chain, I do 3 pause reps sets. Keeping the chain on, I increase bar weight to 65%, 70%, then 75%. Once every two weeks I do 2 more sets after the 3 pause rep sets. One moderate speed touch and go set with 80%+chain to near failure or failure then a high speed touch and go set with 60%+chain to failure.
This is me, though. I have a huge base for this kind of work load. But, yes, heavy sets after speed bench can be beneficial if you keep it within your recuperative abilities.
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