Felt like making today a speed day, today, for chest & tris. Dropped the weight a little and, after my warmups (crunches to tighten core, barbell rows to prime the lats, pressdowns to prime the tris, and super light bench presses for the pecs) grabbed the stopwatch and hit the following
115 -- 10 sets of 5 reps each, 45 seconds rest between sets
135 -- 5 sets of 2 reps each, 45-60 seconds rest between sets
The first 7 or so sets were very fast. I got a little sluggish in a couple of sets toward the end of the 115s. I *probably* could have done sets of 3 on 135; but given no spotter and that I was already getting sluggish, I decided to just hit 2 fast each set. All about the fast-twitch, right Dave?
Followed it up with some 190 decline presses (on a Hammer Strength plate-loaded) -- 3 sets of 6. Then did some standard tri exercises: skull crushers, pressdowns, behind head rope extensions. I'm beat.
