Dynamic Effort Bench Press
Sep 13, 2006

Wednesday

4am - cardio, treadmill intervals = 22 min.

645pm - DE Bench Press

-warm up: mobility and KB circuits

1. Squat: 185x5, 135x5

2. Speed Bench w/KB's suspended from bar by JS bands: 12kgx5, 16kgx3x8

3a. BB Extension: 80x6x3
3b. CG Bench Press: 80x4x3
3c. BB Extension: 80x4x3

4a. Pulldown: 95x10x2, 95x8x2
4b. Face Pull: purple bandx10x2, prpl. bandx8x2

5a. Lateral Raise: 3 sets
5b. Russian Twist: 3 sets

6. 4-Way Neck w/ball: 2 sets ea. way

7. Hub Lift: 25x2+2, 35x1+1

That's it. Those speed bench presses with the KB's suspended by bands were no joke! I plan to work these on DE day this cycle and see how it goes. They force you to get freakin' tight and control the bar's path. Good stuff! 11/18/06...