DE Upper: Speed Bench, Close Grip [PR!], and Back Blastin' (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 work was another great training session. I got a good bench PR with the close grip and my overall week of training was just great! Definitely one of the best training weeks I've had this off season. Ample back work per usual, and just filling in the gaps for the week.

I've also got some pretty cool, exciting news coming within the next month on a personal front, but I won't be able to delve into much more information than that currently, but it's a very cool opportunity that I just couldn't turn down. I probably will be able to make an announcement within a few weeks, but I'll keep that updated as I'm able to. We've got about a few weeks of off season work left, and then it will be time to start to enter some meet prep for World's. Happy to be seeing some progress this past week!

[youtube=https://www.youtube.com/watch?v=2gFGwMMTT6Q]

Items Used in this Training Session Sabertooth Bench Bar Mini Bands MAG Grip Short Ab Strap

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 Doubled Mini Bands 55x10 55x5 - add bands 85x5 105x5 130x5x5

B1) Close Grip Bench Press vs Doubled Mini Bands 160x10 - PR 165x10 - PR *definitely had more in the tank, but shut it down here*

C1) DB Bench Press 90's x 3 sets, max reps (20, 18, 15)

D1) Wtd Chin Ups Sets of 8, to a top set of 8 (+75 lbs)

E1) MAG Grip Standing Cable Rows 3x12

F1) Meadows Rows 3x10 per arm

G1) Spud Strap Straight Arm Lat Pulldowns 3x12

H1) Standing Band External Rotations 100 total reps H2) Wall Press Abs 30 sec left leg extended 30 sec right leg extended 30 sec both legs extended 3 sets