8th February 2014 Speed Bench

Close grip speed bench (2-4 fingers on the smooth)
worked up to 90kg * 3 * 8
Still working on the acceleration and basic set up. I find that I can stay tighter with my legs in front, feet flat, knee lower than hip position. Still have to use a super close grip due to the pec strain. As a result, the bar path is much longer than it should be, but that gives me more time to work in the acceleration. Some sets still feel a little cruisy but overall, am starting to get more comfortable with the set up and execution. Rest time was 30s between sets.

Press
worked up to 70kg * 5 * 4
Every rep was from a pause. Rest time was 1 min between sets. Also focused on accelerating and bringing my head thru.  

Neutral Grip DB Incline Bench
20kg * 15 * 4
Just to get some blood into the chest, to help with the recovery. 

DB shrugs
30kg * 12 * 4
5 second holds at the top of each rep.

Rope pushdown
3 sets of 20

Pull ups
3 sets of 20

Rest time for all accessories are 1 min.