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2/21/2011 1:54:25 PM - Ben Brand
Speed bench

Speed bench with doubled minis

bar x10
135 x10
185 x5
225 4 sets x5
275 4 sets x5

I did sets of 5 today I like doing this every once in awhile to up the volume of my speed bench I will usually use lighter weight or less band or chain tension.

Incline dumbbell press
90's x15
added light band around back
90's 3 sets x10

flat bench tate presses
70's 3 sets x10

light band halved around top of rack pushdowns
3 sets x15

Dumbbell side raises
45's 3 sets x10

High barbell pulls
135 3 sets x10

my shoulders weren't feeling so hot so I didn't do alot of shoulder work today I didn't really get a great warm and this might be why my shoulder were hurting I usually hit my speed bag for about 10 to 15 mins and this really helps me get blood flowing and to losen up everything but my beautiful daughter was taking her nap and it sounds like a machine gun going off when I hit it.




Thanks for reading!,
Ben Brand


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