Since I'm following a similar weekend bench rotation to Ted Toalston and Todd Brock on the weekends and doing speed bench every 3rd week, I'm taking the time to focus more on volume work on my secondary upper body day. In terms of what exercises compose that volume work, I'm going by 1) what I suck at, and 2) what will build my indicator lifts, that will in turn build my competition shirted bench (something Dave Tate has discussed in several videos and articles about organizing supplemental/assistance work. It was definitely a different type of session, but I think organizing things a little differently will really help as I roll into this next meet.
Secondary Bench Day @ Ohio University:
A1. Wide Grip Lat Pulldown - 4x20
A2. Pushups - 4x20
B. Close Grip Incline Bench - 5x10 w/ 185lbs
*I am much weaker at these than I thought I'd be. The weight feels easy but then once I hit 8 reps my shoulders fatigue really quickly. I was getting pretty strong at incline benching last year, but haven't done it in a while. I'm happy because I think as I improve at these it will carry over well to my other movements.
C1. Pin Presses (2-board level) w/ isometric eccentric - 4x8 w/ 225lbs
*I've been having issues with not "breaking the bar" and keeping my lats tight/shoulder blades retracted, so with each rep I pulled as hard as possible into the pins and then with each press really tried to concentrate on pushing my traps into the bench and not letting my shoulders come forward.
C2. Fat Gripz Band Rows w/ Pro Average Band - 4x15
*This was a nice way to add some pulling volume in between sets in the power rack. The fat gripz made it really tough and you're able to really squeeze your lats together and down and retract your shoulder blades.
D1. Dumbbell Upright Rows w/ Front Raise - 4x10
D2. Rolling Dumbbell Triceps Extensions - 4x20
E1. Hammer Curls - 3x15
E2. Alternating Dumbbell Curls - 3x15
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