Speed Bench in Metal Catapult: 275+Chains 8x3 (Video)

*4 Weeks Out from Lexen Xtreme Fall Classic*

I'm wrapping up speed benching as we close in the last few weeks of meet training. The past few weeks I've been doing a speed bench wave with the Slingshot, and this week I transitioned into the Metal Catapult, since it resembles a bench shirt's bar path a little more (and sits lower on the arms). My pec has been continuing to slowly heal, and I think it's almost at 100%.

Notes for Improvement: Keep shoulders retracted, explode quicker off chest while staying tight. Keep legs tight.

Last Week's Training: Slingshot Speed Bench Wk 2: 245+Chains

Next Week's Training: Speed Bench in Metal Catapult w/ Chains

A. Moderate Grip Lat Pulldown - 5x12

B. Incline Dumbbell Bench - 3x15

C. Speed Bench in Metal Catapult w/ Chains - 8x3 w/ 275+chains

Last few weeks of speed bench, transitioned from Slingshot to Metal Catapult to replicate the bench shirt more. 4 weeks out from Lexen Fall Classic Powerlifting Meet. #team #elitefts #powerlifting #bench #benchpress #slingshot #conjugate #training #strength #speed #gym #rickross

A video posted by Joe Schillero (@joeschillero) on Oct 4, 2015 at 3:33pm PDT

D. Incline Dumbbell Bench - 3x18 w/ 100lb dumbbells

E1. Seated Cable Row - 4x12

E2. Cuban Presses w/ Dumbbells - 4x15

F1. Lying Tricep Extensions w/ Swiss Bar - 4x10

F2. Dumbbell Curls - 4x15

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