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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