15 Weeks from XPC Finals @ The Arnold Classic
Friday's training was dynamic effort bench and I wanted to try a different band setup for speed bench. I have had issues with pec strains the past year and it's been very difficult to bench against bands (chains has been my main go-to) when there is much tension at the chest. Normally I use the standard doubled mini band setup, but I used a choked light band instead and set the band pegs at a distance where there is zero tension right at my chest but a pretty good amount at lockout. This didn't seem to bother my pec and I was able to drive into the bands at lockout so I think this will be a good setup to alternate with chains. I'm still working on getting better leg drive, and I tried driving my heels down harder. I got some better leg drive but now I need to focus on staying tight the whole time I lower the bar.
A1. Band Pull-Aparts - 4x15
A2. Incline Dumbbell Bench - 4x20
B. Speed Bench vs Choked Light Band - 8x3 w/ 185+bands (30 secs rest between sets)
[youtube=https://www.youtube.com/watch?v=2DH2mgzLQK4]
C. Close Grip Incline Bench - 4x8 w/ 205lbs
D1. Seated Overhead Press off Pins - 4x10 w/ 215lbs
D2. One-Arm Dumbbell Rows - 4x15 w/ 100lb dumbbell
E1. Neutral Grip Lat Pulldown - 4x12
E2. Tate Presses - 4x12
F. Bicep Curls - 100 reps w/ empty barbell
More from Joe Schillero:
Ask me a Question on our free team elitefts Q&A