Speed Bench

I used the elitefts shoulder saver for all of my warmup and working sets.

Bench + Shoulder saver
135x5
225x5
275x5

315 x 3 x 8 sets

I really feel like I have benefitted more from using a little higher percentage of weight and a minimum of 3 reps on my speed days. In my opinion, most raw lifters would do better with a few more reps in their speed days, with a little higher percentage of weight than they typical westside percentages.

Accessory work:

Dumbbell Overhead press 4x12
superset
Chest supported Rows 4x20

Pullups 4x10
superset
band tri pushdown 4x25

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