*4 Weeks Out from Lexen Xtreme Fall Classic*
I'm wrapping up speed benching as we close in the last few weeks of meet training. The past few weeks I've been doing a speed bench wave with the Slingshot, and this week I transitioned into the Metal Catapult, since it resembles a bench shirt's bar path a little more (and sits lower on the arms). My pec has been continuing to slowly heal, and I think it's almost at 100%.Notes for Improvement: Keep shoulders retracted, explode quicker off chest while staying tight. Keep legs tight.
Last Week's Training: Slingshot Speed Bench Wk 2: 245+Chains
Next Week's Training: Speed Bench in Metal Catapult w/ Chains
A. Moderate Grip Lat Pulldown - 5x12
B. Incline Dumbbell Bench - 3x15
C. Speed Bench in Metal Catapult w/ Chains - 8x3 w/ 275+chains
D. Incline Dumbbell Bench - 3x18 w/ 100lb dumbbells
E1. Seated Cable Row - 4x12
E2. Cuban Presses w/ Dumbbells - 4x15
F1. Lying Tricep Extensions w/ Swiss Bar - 4x10
F2. Dumbbell Curls - 4x15
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