Had a crew of three today, it was good to have a rotation with people again, definitely helped me focus more and efficiently run through speed bench! I could coach when I was resting and then hop on the bench when it was my rotation. Last week I struggled with holding lockout before racking, on my third rep I was just driving the bar back towards the hooks and throwing it in. This lazy technique does me no good as my triceps are a week area so Julia Made me hold that lockout prior to racking, very helpful. To touch on my Excerpt, in the past speed bench has always given me terrible arm pain, I am thoroughly convinced it was cause I was doing it wrong. I was only worried about moving the bar fast, nothing else mattered. Form, position, and technique all took a back seat and I believe I paid for it. I slow down my eccentric and make sure I am tight and loaded then focus on speed once everything is locked in. I do not feel pain during the movement and feel much better after, now we are only on our second week of this so will keep you posted how this progresses as the weeks go on.
*Bench with chains 10x3:
Guys 4 chains
Girls 1-2 chains
*Swiss bar bench Medium Set of 5:
*DB Bench Press 4x10:
*Iso Side raises then switch 3x10:
*Cable EZ bar curls 3x15:
*Banded Push-Ups 3x15:
*rear delt destroyer