*7 Weeks Out from Lexen Xtreme Fall Classic*
This is the first of a 3-week speed bench wave, going back to regular bench as opposed to using the Shoulder Saver Pad. My pec still isn't 100%, so I'm just being real deliberate about how I set up and making sure I'm careful and staying light. I also stayed light because I felt really slow today, and I am trying to get better at resisting the temptation to always bump the weight up on dynamic effort day.Notes for Improvement: More consistent bar path, keep tight, drive heels down.
Last Week's Training: Speed Bench w/ Shoulder Saver Pad
Next Week's Training: Speed Bench w/ Chains Wk2 (increase weight)
Also, Wu-Tang Clan came out with a dubstep remix album a few years ago, so here's that to enjoy:
[youtube=https://www.youtube.com/watch?v=bDDayzGoxK4]
A. Seated Neutral Grip Cable Row - 4x12
B. Incline Dumbbell Bench - 4x15
C. Speed Bench w/ 80lb Chains - 9x3 w/ 155+chains
[youtube=https://www.youtube.com/watch?v=nJjcaux727M]
D. JM Press w/ Chains - 4x8 w/ 135+chains
[youtube=https://www.youtube.com/watch?v=TjLhrkX19GA]
E. Seated Machine Row - 6x12
F1. Dumbbell Front/Side Shoulder Raises - 3x12 each direction
F2. YT Shoulder Raises - 3x10 each direction
G1. Rolling Dumbbell Tricep Extensions - 3x15
G2. Dumbbell Hammer Curls - 3x15
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