Dynamic Effort Upper: Speed Bench and Accessory Work

After having set an all-time PR on my equipped bench press with 457lbs, I'm now in off season mode getting back to some heavy training while running my gym, THIRST.

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 Wednesday I got in my final speed bench workout. I've got a week until my surgery and I'm not exactly sure what I'm going to do the rest of the time since I won't get a full week of training in, and I don't want to be sore as hell from training after going under the knife. I'll definitely bench rather heavy before I wrap things up, but it will be hard to tell from there what I'm going to do. Anyways, this was a good training session solo before we opened up our evening training session.


Items Used in this Training Session

Warm Up
Tons of PRI Based Stuff

A1) Speed Bench Press vs Doubled Mini Bands
165x6x3

B1) Close Grip Bench Press vs Doubled Mini Bands
Worked up to 220x6

C1) DB Bench Press
3x15-20

D1) Wtd Wide Grip Pull Ups
3x8

E1) Neutral Grip Chest Supported Rows
3x10

F1) Wide Grip Lat Pulldowns
3x12

G1) Inverted Rows
4 sets of swole
G2) Reverse Pec Dec
4x25

band-packs-home2

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