Dynamic effort benchpress aka Speed Bench

Trained w/ 4Board

Warm-ups

Benchpress-fat bar-3 grips (3 close/3 medium & 2 wide) all w/ pinkies inside the rings-work up to 8 sets of 3 reps w/175 (3), 185(3) and 195 (2)

Rack lockouts (moving the bar 2-3 inches)-wide grip-460x3, 475x3, 495x3

DB floor press 3x10/ 85, 95, 105

Low cable rows-medium grip-pronated-3x15/ 200

Rear delts (on pec deck machine) 2x20/ 100, 110

45*Rev. hyper w/ foot bar 3x15/ 540 (70% of Friday)

Ball crunches 5x12 holding plate behind head



Workout #2 (approximately 5 hours later)

Lat pulldowns 4x15+

Prone trap raises 3x12/ 10

Pushups 3x30

Band pushdowns 100 reps w/ monster mini

Abs



Workout #3 walked (approx. 2 hours later)



Today was a busy day. Supposed to squeeze a client in after the am training but they cancelled last minute.I like the money but I appreciated the break.

The weight felt very light during speed work. I felt very comfortable in my set-up on the bench and that made it that much easier. This is the last week of my circa-max bench cycle, and unlike past weeks I didn't add any chains or bands to the bar, so I was curious how straight bar weight would feel. My bar speed has improved and I am better at my set-up allowing me to use more of my hips in pressing. I also wanted to work on utilizing my triceps more to start the press. I feel some things I tried to change how I benched have worked. The test will be how I do in my push/ pull meet in 13 days!

Speed kills,

Ed T.