APF Nationals - Michigan June 12

Training

Pretty standard speed bench day today, the only thing that was out of the ordinary was that my lovely wife was not attendance. as you can see the weight is moving well, my positioning is fairly locked in. I would have liked to not have shifted so much with my leg drive but was pleased with how I was able to maintain trunk tightness, especially on the right side.

 

Perspective

So, I hate Saturday morning's for training, it is the one day out of the week that is not consistent with the rest of my training. It's earlier, one less meal in my system, and 90% of the time I'm not fully awake yet for the day. Well, it's cliche, but the weight does not give a damn about any of that, nor does the meet director, judge, or my body. Saturdays are Days I get to work on so many aspects of strength, as well as, mental approach to moving weight that feels crappy for lots of sets and reps, how appropriate and ironic. Because there are so many sets on the docket it challenges me to leave the last rep in the past and move onto the next one as a completely new lift. This is very difficult for me, many may not care, others may struggle the same on this day. By the time I get past speed bench, I am awake and ready to just fill my muscles with blood.

 

Coaching

Speed days can be one of the hardest days to carry a negative mental mindset, here is why, on ME day a negative mindset will affect you on the one heavy lift. It might make that heavy lift come sooner than you wanted (lighter weight) but you only have to deal with that one lift and then get over it. On DE day you have to deal with anywhere from 8-15 sets of negativity all while trying to move something quickly that might feel terrible. This has the potential to stick with you the entire day! Not only that, just as DE day gives you tons of reps to lock in technique it gives you tons of reps to not like a set-up, lift, spotter, and the list goes on.  Imagine your mind talking trash to you under a "light load" repeatedly, if that doesn't make you made you are not normal. I try and get myself to channel that into violent speed so my intent is correct for the day

 Workout

 

Speed Bench  12x3: 40% (155) + 4 chains

Close Grip Bench Medium Set of 6: 275

Pull-ups 5x5: BW

Incline Tate Press 3x12: 45,50,55

Side Planks 3 x 1 min: BW

 

Video