9/4 Dynamic BP

[musc2002pa]

(click the underlined link for video)
Speed BP w/1 chain
bar, 45, 135 x5
165 6x3
175 2x3

Rolling DB Extensions
20 1x8
50 3x8
60 1x8

Seated Rows
70 1x10
120 2x8

1 Arm Low pully row
60 3x8 each arm

V-bar Tricep pushdowns
60 4x10

Speed felt better with 165 vs 175. I will probably also use a loose shirt on this day too..torn rotator is getting sore.

/chad
carolinapower.net

[Superman75]

Looks good- strong with those big chains. 10 sets of DE bench....I also do 10 sets now too I like it better than 8 sets. What kind of grips do you use for those 10 sets like 3-3-4

[musc2002pa]

Usually I take a little wider grip, pinky on the ring. I try not to use close grips, because they reak havoc on my rotator cuff. I also dont push as fast as I can because of that too. I just ordered a loose training shirt for both bench days. Hopefully that will help me step up my training, and work around my injury.

chad
carolinapower.net

[BigArnie]

musc2002pa, how much do you bench, if you don't mind me asking? The reason I want to know is I want to get an idea of what kind on % of max you're moving and what the relative speed is compared to that so I can do a comparison of my own speed.

Lookin' good!
Arnie

[musc2002pa]

Arnie, my best bench is 440 with a single denim back in July. I was good for 450 that day. The 175 is right around 40%, with 165 being just slightly less. I will say I am not the best speed bencher. I use to 'catch' the bar a few inches from touching my chest, but that reaked havoc on my shoulder. I do a touch and go now. I dont put a lot of emphasis on reversal, but I concentrate more on the explosive push.

I am going to be using a loose poly shirt on this day and ME day for awhile to help with my rotator problems.


chad
carolinapower.net

[BigArnie]

I agree with you 100% on the reversal. Some time ago I started doing a slow eccentric, a short pause on the chest and then a very explosive concentric and since then my shoulders have stopped complaining and even better, my bicep tendonitis is gone.