Yesterday's Training was Dynamic Upper @ Ohio University:
A1. Neutral Grip Lat Pulldown - 4x20
A2. Rope Triceps Pushdown - 4x20
*Doing warmup supersets like these have been helping with not only getting more volume in but also warming up my joints before things like speed bench.
B. Speed Bench w/ Fat Gripz vs. Doubled EFS Mini Bands - 6x3 w/ 195lbs + bands
[youtube=https://www.youtube.com/watch?v=leHN0BlTb5g]
*I typically do a 3-4 week wave for speed bench at a time, ramping up the weight with each week. Then depending on how I'm feeling after the wave I may take 2-4 weeks and replace speed bench with standing overhead press just to give my shoulders a break and change up the pace.
C. Pin Press Bench w/ Dead Stop Between Reps - 4x8 w/ 275lbs
D1. Wide Grip Seated Cable Row - 5x12
D2. Dumbbell Floor Press - 5x25 w/ 60 lb dumbbells
E1. Kettlebell Upright Row Using Strap - 3x15 w/ 75 lb kettebell
*Video explanation of this movement coming soon..
E2. Dumbbell Curls - 3x20 w/ 20 lb dumbbells
Question on Changing 5/3/1, from Recent Q&A:
Questions like these are pretty common when it comes to 5/3/1, "westside", and different popular training programs and systems. One of the important things to remember is when you change a program like 5/3/1, what you change in one part of the program will affect the rest of the program as well. Team members Brandon Smitley and Shane Church answered this question along with myself; giving different takes that all pointed in a similar direction. Shane asked why a secondary bench day was necessary, and mentioned incline or other variations as an alternative. Brandon discussed changing the emphasis of the day from being a second heavy bench day to a volume or dynamic effort day. I re-iterated the importance of understanding that changing the program will change the way 5/3/1 works as a whole, and in most cases you're better off either sticking to the program as outlined, or making certain you understand the WHY behind the changes you do make:
Great discussion and It's AWESOME to see the new potential for multiple team members to answer and discuss questions on this new Q&A format. If you haven't already, make sure to check out the new Q&A and ask any questions you may have!
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