Speed work Bench

[RealDonkeykong]

Ive always done 60% or so for 10x2...For bench on "speed day"Latley in my last routine the 915 I found on another site the author suggests Unequipped(raw)lifters such as myself should follow to many of L.Simmons ideas to the t as his training is geared towards shirted lifters...They had me using something like 80% for speed bench I cnat remember exactly but it was quite heavy on light day ...Needles to say the bar wasnt moving very fast at al..The program worked excellent but i dont think it was due to my exp muscles being worked much...
For raw lifters what is good for speed day.I dont have bands or chains but am purchasing a set or two to be used for speed bench and maybe squats and deads.

 

[chapss]

For bench speed work, I think 70% is fine, but I do it like this: each rep, complete dead stop at the bottom then explode out of it as fast as you can. Go for 2 or 3 sets of 8.

 

[RealDonkeykong]

For bench speed work, I think 70% is fine, but I do it like this: each rep, complete dead stop at the bottom then explode out of it as fast as you can. Go for 2 or 3 sets of 8.

yeah i always used to do neg and contracted both fast till recently

 

[KBrown]

My speedwork is done around 40-50% of my max with band tension.

8x2 or 6x3 are my typical rep ranges.

Speed work can be over-done for raw lifters but definitely beneficial.
Try alternating your speed and volume days

Week 1: thursday Speed
Week 2: thursday Volume
week 3: thursday speed
etc.

 

[RealDonkeykong]

My speedwork is done around 40-50% of my max with band tension.

8x2 or 6x3 are my typical rep ranges.

Speed work can be over-done for raw lifters but definitely beneficial.
Try alternating your speed and volume days

Week 1: thursday Speed
Week 2: thursday Volume
week 3: thursday speed
etc.

thats an idea i may use thanks