Dynamic Effort Bench: Bench vs Light Bands, Incline Bench & Trying a Different Triceps Exercise

17 Weeks from XPC Finals @ The Arnold Classic

Thursday was the start of speed bench again, and after meeting another lifter who trains similarly to me at OU, I flipped my dynamic effort and max effort bench days so that way I do max effort bench earlier in the week when he does and I'll have someone to train with some weeks. I played around with a few different band setups to try and find a good one that doesn't bother my pec. I've found when I have too much tension at chest level I strain my pec easily, but if I can have the tension kick in harder towards the top there isn't a problem. So I tried using a light band choked around band pegs and that seemed to work okay, I'm going to keep playing around with different options when I use bands vs when I use chains.

A1. Neutral Grip Lat Pulldown - 4x12

A2. Dumbbell Floor Press (light) - 4x15

B. Speed Bench vs Choked Light Bands - 8x3 w/ 165+bands (30 secs rest between sets)

C. Incline Bench - 4x8 w/ 185lbs

I couldn't believe how weak I was at these compared to the past, so these will continue to be a focus as a supplemental movement. I've always found when I got stronger at these, I get stronger at regular bench.

D1. Seated Overhead Press off Pins - 4x10 w/ 115lbs

D2. Band Face Pulls - 4x15

E1. Seated Machine Row - 4x12

E2. Med Ball Triceps Pushdown - 4x10

Tried this triceps exercise for the first time today. I'd seen it done before but never actually tried it. I liked the tough position it starts you in at the top, and I think this will be a good assistance movement to keep in to help bench & building up my triceps. #team #elitefts #powerlifting #bench #benchpress #triceps #conjugate #training #gym #ohiouniversity #fitness #metalsport

A video posted by Joe Schillero (@joeschillero) on Nov 12, 2015 at 4:09pm PST

F. Hammer Curls - 3x15

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