Back to training after the Arnold. Today, I went back to the gym and hit some upper body.
Speed Bench with 2 chainz per side:
185 close grip 3x3
205 medium grip 3x3
225 wide grip 3x3
I hit an additional 3x3 at 275 with the same wide grip. They still moved fast, just not as explosive as the other sets. I don't really know how much carryover I get from speed bench with lighter weights. I am going to start upping the weight on the DE Bench days and use them for more rep work that true dynamic effort work.
Accessory work:
Dumbbell Shoulder press 4x10 - 75s,85s,95s, 100s
Chest supported Rows 4x20
Cable Tri Push downs 4x10 heavy
It was a good first workout back. I will squat on Saturday and in the mean time start looking for a meet somewhere around the end of summer!