DE Upper: Speed Bench, Close Grip [PR!], and Back Beef (w/VIDEO)

After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.

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Thursday's training session rounded out the final real day of off season training. It was a great training cycle, and I've got a whole wrap of the training cycle discussed in the YouTube video below.

My close grip bench press made some great progress. About 5-6 weeks ago I struggled to get 235x3 on a max effort day, and here on this dynamic day I squeezed out 5 reps (I wanted 6, but just shut it down at 5). I think that says a lot about the improvement I made. Still got some work to do in terms of overall technique and effeciency, but I'm getting there.

It's not time for me to take a good week deload. So no barbell work over the weekend, focus on coaching my guys, and then play the week out by feel. Then we'll begin to ramp up for WPC World's. I'm pumped to get back to some meet prep, and get on the platform at such a prestegious meet. I have yet to write the training cycle, but sometime next week I'll do that, and then get the general layout up in one of my deload training logs so there is some more content other than just fluffy work. Definitely looking forward to the rest this coming week though!

[youtube=https://www.youtube.com/watch?v=WK-4ya2kmfg]

Items Used in this Training Session Sabertooth Bench Bar EZ Loaders Chains Meadows Handle Core Blaster Blast Straps Mini Band

Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15

A1) Speed Bench Press vs 2 Chains Per Side 55x10 55x5 - add chains 75x3 95x3 115x3 130x8x3

B1) Close Grip Bench Press vs 2 Chains Per Side 195x3 235x5 - PR

C1) DB Overhead Press 45's x 3 sets, max reps (20, 20, 20)

D1) Standing Low Cable Row 3x10

E1) Meadows Row 3x10 per arm

F1) Blast Strap Inverted Rows 3 sets, max reps

G1) Neutral Grip Lat Pulldowns 3x12

H1) Band Face Pulls 3x50 H2) Wtd Deadbug 3x60 sec *for these you do a typical deadbug, but hold the DB in your hands, and as one leg descends, so do both arms. Switch legs, and repeat for time. Super tough!*