Today I had a dynamic effort day. It went something like this:
DE Bench - 95 x 3 x 6, 115 x 3 x 3
*this was perform with a mini band doubled around the bar and band peg. I use 3 different grips when doing speed bench. Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.
Accessory Work
1a. DB Bench Press – 50×6,65×3, 75×17, 75x8x3
2a. Fat Grip Pullups – BW x 8,8,7,6
2b. DB Power Cleans – 20×15,15,12,12
3a. Band Pushdowns – Monster mini x 25 x 2
3b. Iso-Hold DB Curls – 15 x 12ea. x 2
Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.3, I really do this to keep myself loose and get some recovery work for my hamstrings.
Post your Workout in the Comments Below!
Tags: bench, bench press, chest, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, Strength, the training studio
315 x 5
405 x 5 reverse bands
this is a me day at the asylum
all pinky on the ring till shirt work
135×10
225×10
275×3
315×3
365×3
405×1
shirt
495×2
585×2
675×1
shirt off pinky on the ring
225×25
then I do lockouts or reverse bands with the bands set up in the middle of the bar.
Very interesting post thank you for writing it I have added your site to my bookmarks and will be back.