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Old 03-25-2013, 05:52 PM   #9
SecondsOut
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Default Monday, 3/25: Dynamic Effort Bench

Speed Bench

Setup
  • Oly bar
  • Chains + chain apparatus (80 lbs. total, 40 per side)

5 x 3 x 135+chains
4 x 3 x 125+chains

DB One-Arm Flat Bench
2 x near failure (8/8) x 65

Cable Pull-Down (short bar w/handles; 2-3 sec. pauses at chest)
3 x 10 x (110/110/100)

DB Incline Fly
3 x 15 x (35/25/25)

Band Tricep Press-Down (w/wide orange EliteFTS band)
3 x near failure (40/25/22)

Seated Cable Row (short bar w/handles; 2-3 sec. pauses at chest)
3 x 10 x (110/100/90)

Dip
4 x (10/10/8/6)

Upper-Body Sled Pull (performed as a complex of press and pull movements)
3 x ~40 yds x 95 lbs.

For speed bench, I find it difficult to bring the bar down fast without it bouncing off my chest for the concentric phase. My sore elbows -- I probably have mild tendonitis -- make this even more difficult. I'm still getting used to keeping my shoulder blades pinched to the max. As I've said before, I always knew how to tuck my lats in, but I never consciously kept my shoulder blades pinched throughout the movement. I lost speed on 135, so I dropped to 125, which was much easier to accelerate. It makes sense that 50% of my 1-RM would be between 125 and 135; that would place my 1-RM in the neighborhood of 250. I'm eager to try this. I've never benched with more than 225 on the bar (my PB is 225 x 4).
I found the 1-arm DB presses difficult as well. I kept my hand on my abs. I had to take the eccentric slowly because I was afraid of injuring my rotator cuffs if I got out of the groove (and I have no groove for this variation!). By the third set, though, my speed and strength increased as the groove set in. I like this variation a lot; definitely more difficult than the 2-arm.
Those dip numbers are shit, I know. But have mercy on me because it came at the end of a tricep-punishing workout! I used to do 10 x 10 on dips no problem, and I would perform them rapidly and deep. I still dipped to the very bottom but my triceps were too burned out for high reppage.
Sled work was masochistic as ever...the sweet, sweet pain of pulling that sled

Last edited by SecondsOut; 03-25-2013 at 05:55 PM.
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