*13 Weeks out from Lexen Xtreme Fall Classic*
Today was supposed to be the first week of my max effort bench rotation, which was floor press reps followed by 5" pin presses. Unfortunately, I strained my pec minor Monday warming up for speed bench. I don't think I've done a speed bench wave against bands where I haven't hurt my pec at some point during it. I've tried playing around with technique and band placement, and it still has managed to get me every time. Dr. Ryan Smith worked on the soft tissue a little bit Wednesday, and gave me some warm-ups to do before training, so I'll be doing those daily. This shouldn't be any too serious, and hopefully will clear up quickly like it has before. I'm hoping by next week it'll be good enough to start benching again. Saturday for speed squats I'll probably use the buffalo bar just to take some pressure off my shoulders, and even if it feels better by Monday (I think) I'm going to nix doing speed bench against bands. I'm sure that there's something I'm doing incorrectly that's causing the recurring injury, but until I'm able to iron that out I don't think it's worth the risk of missing a couple weeks of bench training for this meet just to try and speed bench. What I'll probably do is keep that dynamic effort day as a purely rep-based day like I've been doing, with things like dumbbells and close grip incline bench for reps.
A. Neutral Grip Lat Pulldowns - 4x15
B1. Dumbbell Shoulder Raises - 4x15
B2. Face Pulls - 5x20
C. Seated Cable Rows - 3x12
D. One-Arm Dumbbell Rows - 3x15
E1. Tricep Cable Pushdowns - 5x20
E2. Light Bicep Curls - 5x20
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