*3 Weeks Out from Lexen Xtreme Fall Classic*
After a few weeks of speed bench in the slingshot vs chains, I transitioned to doing a regular close grip (sans slingshot) vs chains and doubled mini bands to put the majority of tension at the top of the bench, I kept the weight light and the focus was to move fast and get some "pop" off the chest. Things are moving along..Notes for Improvement: Keep shoulders retracted, heels down.
Last Week's Training: Speed Bench in Metal Catapult
Next Week's Training: Speed Bench vs. Mini Bands & Chains Wk 2
Warm-Up/Recovery from Squat Training: Standing Ab Pull-Downs & Sled Drags
A. Neutral Grip Lat Pulldown - 4x10
B. Bench vs Doubled Mini Band & 4 Chains - 6x3 w/ 155lbs
[youtube=https://www.youtube.com/watch?v=eZSBWETfNg4]
C1. Ultra Wide Grip Bench - 4x20 w/ 135lbs
C2. Wide Grip Chins - 4x12
D1. Front Dumbbell Shrug/Shoulder Raise - 4x10
D2. Incline Dumbbell Tate Press - 4x15
E1. One-Arm Dumbbell Row - 3x12
E2. Tricep Cable Pushdowns - 3x20
More from Joe Schillero:
Ask me a Question on our free team elitefts Q&A
