12/8/13 dynamic effort bench
Bench against doubled mini bands- warmups, then 155x3x4, 185x3x4
Flat dumbbell press- 90's x 26 reps, 100's x 20 reps
pullups- 10, 25x6 x 2 sets
Dumbell tate press- 60x12, 70x12, 80x12
Side laterals/bent laterals- 30's x 8 reps each way x 3 sets
dumbell hammer curls- 3 sets of 10-12
First time doing any speed benching in ~3 mos or so, and speed was probably better than ever. I'll keep throwing these in some, but will be doing reps mostly on Sundays. Let me know what you would like to see videos on. I normally tape max lifts and thats it, but would be happy to post other stuff if someone wants me to.