Max Effort Bench Press
Long Pause Bench Press 160x5, 230x2x3, 260x2, 295x2, 315x5x2
Band Push Down/Press Combo 5x10
Lat Pulldown 140x4x6
Rear DB Delt 3x9
Paused Bench Press was quite brutal, no wonder people like to use bench shirts sooo much!! I would basically bring the bar down slowly & pause for about 2-3 seconds then as fast as I could, press it up. By the 5th set I wasnt so fast. I really concentrated on tightness and form, good shit all around.
Benefits I see coming out of this:
-Raw Bench increase
-Starting Power Increase
-Improved Form (if this is off the bar aint movin!)
-Increased Confidence (still getting this back after the layoff)
The rest was what it was, my endurance is slowly coming back. After a few more Dynamic effort workouts I should be back in the Powerlifting saddle. Until next time...
1 comment:
Looking good Chris. Those long pauses stink. Richard Simmons would be proud.
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