Dynamic Effort Bench Wk1: 8x3 w/ Chains, & Shoulder Saver Pad Benching

*11 Weeks Out from Lexen Xtreme Fall Classic*

After a few weeks taking off benching because of a strained pec, I was able to get back to speed bench today. I finally got a set of chains, and will be using those for speed bench here on out. I've tried using bands, but every time I've used them I end up injuring my pec/shoulder. Chains have always worked better for me, so I'm going to rotate different variations for speed work with them moving forward (floor press, 1-board bench, regular bench, etc). I kept it really light for today just to acclimated again, and next week the weight will go up. I followed speed bench with shoulder saver pad presses and then back, shoulder, and tricep assistance work.

Last Week's Training: Light Accessory Work (recovering from injury)

Next Week's Training: Dynamic Effort Bench with Chains Week 2

A1. Standing Cable Pulldown Abs - 3x10

A2. Cable Lat Pulldowns - 3x15

B1. GHR - 3x8

B2. Dumbbell Incline Bench - 4x15

I'm starting to incorporate more ab and GHR/reverse hyper assistance work in on my upper body and off days. I also do some light pressing before speed bench to warm-up, and to get used to pushing through fatigue for speed bench with good technique and power.

C. Dynamic Effort Bench w/ 80lb Chains Week 1 - 8x3 w/ 145+chains (around 30-40 secs rest between sets)

D. Shoulder Saver Pad Bench w/ Chains - 5x5 w/ 225+chains

E1. One-Arm Dumbbell Row - 3x12 (slow and controlled)

E2. Overhead Tricep Cable Extensions - 3x12

F1. Cable Shoulder Raises - 3x15

F2. Bicep Curls - 3x10

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