*9 Weeks Out from Lexen Xtreme Fall Classic*
After tweaking my pec again last week (unracking the bar, figures..) I played it by ear about how speed bench would go. I decided to use the short side of the Shoulder Saver Pad as a 1-board to take a little range of motion off the movement to protect my pec, and it worked out really well. I also took my time gripping the bar, and set myself in a false grip first to get tight (and squeezed my pinky around the bar), then reached my thumb around. This seemed to help with setting my lats better.
I also downloaded the new P.O.D album that was just released this month, and I was impressed. I liked their older stuff but haven't really followed their last few albums, this one was really good..
[youtube=https://www.youtube.com/watch?v=OjDFiRm6Kb8]
Notes for Improvement: Continue to work on staying tight during eccentric part of speed bench. Keep focusing on setting grip with tightness on outside of hand first to get lats tight.
Last Week's Training: Dynamic Effort Bench w/ Chains Week 2 & Work up sets
Next Week's Training: Dynamic Effort 1-Board Bench Week 2
A. Neutral Grip Lat Pulldown - 4x12
B. Reverse Grip Dumbbell Bench - 4x12
C. Speed Bench (1-board) w/ Chains - 6x3 w/ 185+chains, 2x3 w/ 205+chains
[youtube=https://www.youtube.com/watch?v=TpcKy2d6_mc]
D. JM Floor Press w/ Chains - 5x6 w/ 145+chains
E. One-Arm Dumbbell Row - 3x13
F1. Dumbbell Side/Rear Laterals - 3x15
F2. Kettlebell Tate Presses - 3x20
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