Dynamic Effort Bench Press
Purple Band (Average Band) + Mini Band
155# + bands for 6 x 3
225# + bands x 1
255# + bands x 1
275# + bands x 1
275# no bands, close grip x fail (9 reps)
Straight Bar Tricep Extension off floor
4 x 6-8
Neutral Grip Pull Downs 4 x 8-10
Chest Supported Shoulder Cleans
3 x 10
Cable Tricep Extensions
3x10
Weighted Abs
3 x 12
I have started to put my feet back underneath me in the bench and have changed my set up a little bit, it seems to be helping a lot. I am staying a lot tighter and am able to push my heels down better and get more leg drive while keeping my ass on the bench. I have tried this before and bagged it and put my feet out in front and wide for awhile, so we will see how long it lasts this time!
More heavy bands for speed squat this week with a couple work up sets, will try to post a video.
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