This close to the Arnold I won't be doing anything crazy but if felt good to lift with my training crew at The Strength Lab and get a good fast paced speed bench session in. Dynamic effort work I usually either hit doubles or triples but in order to keep the pace up and not waste time changing plates I ended up hitting 10x5.
Warmup:
50 face pulls, 50 cable tri pushdowns
barx10
135x10
185x10
Working sets ( tried to keep rest time under 2 minutes with 5 of us benching)
195x5
205x5
215x5
225x5 x2sets
235x5 x2sets
245x5 x2sets
255x5
Obviously, being dynamic effort, all my sets were as fast and explosive as possible.
With the Arnold coming up I spent the next half hour doing the only logical thing to do, getting swole.
I hit at least a dozen sets of pullups, tri pushdowns and overhead extensions on the cable crossover, and shrugs.
No real idea as to how many sets and reps, just wanted to be like the average gym bro and get a pump.