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Old 06-24-2012, 10:57 AM   #5018
LtL
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Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,019
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
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DYNAMIC EFFORT BENCH PRESS

Band stretching and foam roller stretching

Speed bench week 3 of 3
Slingshot against super mini bands triple choked around dumbells
POR grip
Bar for 3 sets of 3
Add bands
Bar for 2 sets of 3
60kgs for 1 set 3
Add slingshot
70kgs for 3 sets of 3
85kgs for 2 sets of 3
100kgs for 2 sets of 3

Lockout work with same bands
3 board and competition grip
125kgs x 3
135kgs x 3
140kgs x 3

JM Press
60kgs for 2 sets of 10

Incline dumbell bench superset with seated lateral raises
26kgs x 22 ss 8kgs x 10
26kgs x 17 ss 8kgs x 10

Lat Pulldowns
Wide(ish) grip with upside down bar
55kgs x 10
60kgs x 10
65kgs x 10
65kgs x 8

Dumbell hammer curls
22kgs for 2 sets of 8 per side
22kgs for 1 set of 10 per side

FIN

Good session today. As per Jay Fry's suggestion in the quite I posted I used a wider grip for lockout work today and they were much more tricep focused. Could have gone a bit higher but slowly does it. JMs were ok but still working on form. Used high reps for incline work as it hurts my shoulder. Shoulder was ok but a bit of elbow pain on the latter reps. Nothing a bit of ice won't fix. Pulldowns and curls were good. Today I got better. Tomorrow night is Max Effort Squat/DL and I will be suiting up for some doubles. First though is the football. With an Italian wife, this could get ugly. Come on England!

LtL
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