Speed Bench 260 lbs x 10 sets of 3 reps - drop set 315 lbs x 3 reps - 405 lbs x 1 negative

[a5412yunkeradam]

why does your bar glow?

[SR4LosersIsMYBITCH]

Do you do westside bb?

[grichey273]

Hey man great job. I was wondering where did you buy this bench and how much it cost? thanks.

[Tiruk]

Perfect form, congratulations

[MrRyanstheman]

not very smart by not having a spot... but good lifting clean and heavy

[RiseAgainstFan741]

ah ya know 260 no big deal...haha you bastard! good work man your a beast

[Firestormsurfer2]

Wow awesome

[BRETZERR]

@Firestormsurfer2

Thanks - much appreciated.

[muzimuzi]

what is this drop set good for? does it good for strength building?

[BRETZERR]

@muzimuzi

Not really a great strength building tool...more of a bodybuilding thing, but I do throw them in once in awhile to shock my body a bit.

[Xleptix]

someone is playing the Wii in the background... anyways i just started doing this type of workout (1st week so no results yet)

[BRETZERR]

Good luck with your training....

Thanks for the comment.

[ace589]

I saw a previous video stating that you should keep your wrists straight. The gentleman said that this prevents overworking the wrists, which would indeed prevent maximum potential, and focuses the weight on the forearms. Through the forearms the weight is placed more on the bigger muscles, like the triceps. I'm not saying this is correct, but can anyone second that?

[BRETZERR]

Agreed....you want to keep your wrists as straight as possible to keep the weight over your forearms because that's where the best leverage point is (i.e. you have the most power).

[gwatson101]

Wheres your spotter bro? You would have had that 405 with a lift off. Anything over 250lbs I use a spotter. And a lift off saves energy for your lift. Nice job though.

[BRETZERR]

I have spot racks in place - so a spotter isn't really necessary. Yeah, I suppose working with a spotter might give me a little more power on my max bench, but that's not a big deal. I just hit 4 plates a couple of weeks ago (without the spotter) - so hopefully more to come...

Thanks for the comments bro - Merry Christmas.

[slangsing]

I do 260lbs for 3 sets of 10. is that the same?

[BRETZERR]

Not at all the same bro...that's working something completely different. I am trying to work on my speed and explosion out of the bottom of the lift. 3 rep sets are optimal for this...more than 3 reps per set and your rep speed slows down considerably. Also, the weight should be approximately 50% to 60% of your 1 rep max. I would suggest you check out Westside Barbell's articles on dynamic effort bench presses to learn more...

Thanks for the comment bro.

[BRETZERR]

You can also check out my video response above that gives a bit of a description on Dynamic Effort bench press.

Basically it helps increase your reflex muscle out of the bottom of the movement, much like plyometrics. So you should do 2 bench workouts a week. One for strength and one for speed...

[BRETZERR]

Big difference bro...check out Westside Barbell's website for articles on Dynamic Effort (Speed) Bench for all the reasons for doing them...

Thanks for watching...

[tlast2012dude]

when i do speed benching i try to push the weight up realy realy fast, like a hit... you did it in a very normal speed...

[BRETZERR]

Agreed bro...this was the last set and I was really slowing down (the weight was a little too heavy for speed work). Since this video I have lightened the barbell weight and added heavy band resistence instead.

That new vid is posted on my site.

Thanks for the comment.

[rotpuant]

Nice DUDE!!!!! Can you tell me how did you get that strong???:O:O

[BRETZERR]

The same as everyone else my friend...years of training, hard work, and slow improvements.

Thanks for the comment....

[BRETZERR]

Thanks Kaz....I appreciate the comment.

[PowerlifterTy16]

nice job dude!! u might wanna lower the weight a lil on the speed reps for them to work better.. i would suggest using about 205-225 for ur speed reps.. watever ur doing, u must be doing right cuz ur moving up quick. great job! 5 stars!

[BRETZERR]

Thanks Tyler...yeah, this weight was okay, it seemed slower because I only taped my 10th set. When I started doing these a few months ago I was only using 205 lbs, but now this weight feels appropriate. And like you said...it's been working, so I am not going to change it now!

Thanks for the comment.

[A550RGY]

I heard that for speed reps, you should use a weight that's 50-60% of your 1RM, which in Bret's case should is around 400 so that'd mean around 200-240 for speed reps. It's fairly close.

[BRETZERR]

Thanks...yeah, I am trying to build up my speed reps along with all my other sets. 260 works out to 60% of 433 lbs...so it is a bit on the heavy side. But it still feels extremely light....rather than lighten the load, I am just expecting my max to continue to rise! (wishful thinking?! Maybe...)