This was the 2nd week of the speed bench wave I'm doing vs doubled mini bands. I've noticed that it takes a few sets for me to move the weights quickly against the bands without my shoulder/pec acting up, so I've been trying to take a few more warm up sets before I start my speed work. Speed bench is followed by upper body pressing and pulling volume, and some high-rep assistance work.
A1. Neutral Grip Lat Pulldown - 4x12
A2. Pushups - 4x25
B. Speed Bench vs. Doubled Mini Bands (60 secs rest) - 7x3 w/ 215lbs, 1x3 w/ 225lbs.
[youtube=https://www.youtube.com/watch?v=gRZebXYXYWg]
C. Incline Dumbbell Press - 3x10, 1x12 w/ 100lb dumbbells
D1. Dumbbell Front/Side/Rear Raises - 3x15
D2. Seated Machine Row - 3x15
E1. Chin Ups - 3x10
E2. Tricep-focused pushups - 3x25
F1. Rolling Dumbbell Floor Extensions - 4x20
F2. EZ Bar Curls - 4x10 w/ slow eccentric.
More from Joe Schillero:
