Dynamic Effort Upper: Buffalo Bar Speed Bench

After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.

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Starting with a new speed bench wave, and utilizing the Buffalo Bar to work on maintaining tightness but also increased range of motion and time under tension. A rather solid day on building up and making improvements on things as a whole. I'll be making some adjustments to my training soon, so I'm excited to see the progress I will be able to make off it, as it's merely an experiment. But if it works, it might a good way to get your bench press out of a rut.

Items Used in this Training Session

Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each

A1) Buffalo Bar Speed Bench Press vs Doubled Mini Bands 130x10x3

B1) Close Grip Bench Press with Red Shoulder Saver 245x10 - PR

C1) Incline DB Bench Press with Mini Bands 60's x 3 x 20

D1) Ring Flys 3x15

E1) Band Pressdowns 3x20 E2) Band Rear Delts 3x20 E3) Bench Dips 3x20 E4) Lateral Raises 3x20