11/2 Dynamic BP

[Ermantroudt]

1. Dynamic BP: 115+Doubled Mini Bandsx8x3 with three different grips, all reps paused.

2. Flat BP with Weight Releasers: 155+90lbs on the releasersx2x1

3. Decline Rolling DB's: 40'sx2x10, 50'sx2x8

4. Shrugs: 315x10, 315x7, 405x2x5

5. Farmers Walk: 130's for 3 trips of @100 feet. Last set was the best one, as I hook gripped the DB's.

6. Standing Abs: 90x3x12 Funny how a commercial machine can feel so much smoother than a plate loaded model

Had a great time training with Crash, and the un-named lifter, as Crash gets ready for the IPA Nationals!

Ermantroudt

[Cubanito17]

GOOD workout bro what's flat BP with weight releasers????

Is it like doing negatives benching?!!???

[Ermantroudt]

"GOOD workout bro what's flat BP with weight releasers????"

Flat bench press with the weight releasers, it will help develop dynamic speed and overall strength.

Ermantroudt

[Cubanito17]

aigh but what does it mean exactly, like what do you do???

[Ermantroudt]

We loaded about 55% of my shirted 1 RM on the bar, and put 35% on the weight releasers. When the bar touches the chest, the weight releasers drop off the bar, and you then press the bar. It enables you to lower more than your 1 RM and then make a dynamic press.

Ermantroudt

[Cubanito17]

thanks for the pic UNTIL I saw it I stil wasn't sure what you meant.