Db bench 60# 4x25 Lat pull downs 3x10
Add double red minis Bar x 5 135x3 225x3x2 275x3 295x3x6 sets
At the Powerlifting Experience 2.0 I talked with Vince Dizenzo for a bit about his bench. Vinnie has benched 600 raw in three weight classes and 900 in a shirt. He said what made the biggest difference in his bench training was really pushing his speed work pretty heavy. Now he can get away with a little more as a bench only guy, but I'm going to push it as far as my body will allow and see what kind of results I get. Normally I would go 275 with red minis as resistance or 315 straight weight (8x3 on the former and 5x5 on the latter). So today was the first day of pushing the resistance work a little higher, but I dropped some of the volume to make sure my speed was still there. Next week will be 315 vs bands and then I'll reevaluate.
Same set up JM press 135x20 185x20, 15, 10 135x15
Pull ups 3x10 Add light reverse band 1x10
Grenade tricep push downs 4x20
Banded rear delts 4x20
[youtube=http://www.youtube.com/watch?v=Z8Onty0-pfc]
