10/03/07 Dynamic Effort Bench Press

Speed Bench w/Monster Minis & chains 135x4x3, 140x4x3
Close Grip Band Assisted Floor Press 315x8,6,6
Pendalay Row 255x5x5
Chain Shoulder Complex 4x7

Speed Bench went much better this week as opposed to last. Last week this movement felt a bit on the slow side and really awkward. This week, the awkwardness was still there due to the totally deloaded chains swinging around, but the speed was much better. If you really want to spice up your speed work, try them with totally suspended chains for that swinging feeling. Simply brutal....

The rest was ho-hum, Pendalays kicked my arse again as did the band assisted floor presses. My triceps were pumped beyond belief after the speed work followed by Close Grip Band Assisted Floor Press....Not much else to say....take care....