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3/29/2014 10:33:47 PM - Dave Kirschen
Upper and lower speed work

Wednesday and Thursday were speed days at EVF Performance in NYC.

Since my pull needs more work than my squat, but my back is still a bit delicate I'm using my mid-week lower body day as a speed deadlift day. Wednesday, I worked up to 6 singles with 315 in a sumo stance. Normally I would wear a belt for speed work but for now, I'm going without it to make sure my back and abdominal muscles continue to get stronger.

After the pulls, my hip was a little beat up, and I decided that a good stretch would do me more good than any assistance movement.

Thursday was a speed bench day. The week prior I worked up to 3 sets of 9 with 225. This time, it was 245. The weight was easy, but maybe a little slower than I'd normally want for speed work. Should have used 230-235.

Finished with ring rows for 4 sets of 12 and triceps extensions with a light band for a bunch.

I just about have my programming worked out for the next few months, so I will post very soon. I would have gotten it done already, but I am working on a couple of projects at the moment, a couple of which will be VERY cool when they come to fruition. Stay tuned!

Want to try Powerlifting? Start with "Powerlifting: Year 1"

Dave Kirschen

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