Slingshot Speed Bench Wk2: 245 + 3 Chains Per Side (Video)

*5 Weeks Out from Lexen Xtreme Fall Classic*

Sunday's training was Speed Bench w/ Slingshot & Upper Body Accessories at the EliteFTS Compound with Brandon Smitley, Mario, Renea, Joe, and several other friends and teammates! Everyone did awesome and it was great to catch up with old friends and meet some new ones.

Notes for Improvement: Be smart about exercise selection that doesn't beat up pec injury.

Last Week's Training: Slingshot Speed Bench Wk 1

Next Week's Training: Slingshot Speed Bench Wk3

Speed Bench w/ Slingshot Wk2: 245+3 chains per side for 8x3 - working on meeting the bar with my chest/stomach and keeping my heels set down tight. 5 weeks to go. #team #elitefts #powerlifting #bench #benchpress #slingshot #conjugate #training #strength #speed #gym #fitness

A video posted by Joe Schillero (@joeschillero) on Sep 27, 2015 at 2:52pm PDT

A. Cable Lat Pulldown (neutral grip) - 5x12

B. Reverse Grip Dumbbell Bench - 4x15

C. Slingshot Speed Bench - 8x3 w/ 245 + 3 Chains per Side

D1. Incline Dumbbell Bench - 5x12

D2. Seated Mag Grip Cable Row - 5x12

E1. Chain Chest Fly - 3x10 (w/ isometric holds)

E2. Front Dumbbell Shoulder Cleans - 3x12

F1. Tricep Machine Dip - 3x10

F2. Tricep Cable Pushdowns - 3x25

F3. Dumbbell Hammer Curls - 3x15

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