Thursday's bench assistance training

Today's Training Looked Like This:

Speed Bench vs Doubled Mini Bands
3 sets x 45 x 3 reps
2 sets x 135 x 3 reps
3 sets x 185 x 3 reps

Bent Over Rows
135 x 5 reps
185 x 5 reps
235 x 5 reps
285 x 5 reps

Lat Pulldowns
5 sets x 280 x 5 reps

Ab Pulldowns
5 sets x 120 x 12 reps

Lying Floor DB Extensions (week 1 of 3)
35's x 8; 40's x 8; 45's x 8; 50's x 8

Cable Pressdowns
4 sets x 150 x 20 reps

Notes on Today's training:

It was a good session for everyone in our little group at the World Gym.  We suffer from a problem many commercial gyms have, which is a lack of legit benches to chalk up the bands from.  For example, if we had a Forza or a Metal Militia bench we would have places on the bottom of the bench specifically to hang bands from.  The benches at World Gym Dunellen, do not.  I came up with a very innovative way to incorporate bands to bench work, where the benches are not band friendly.  Expect an instructional video and a pictures in the near future showing my solution.

The doubled mini bands added about 125 lbs to the top end of the bench.  In my first week back to dynamic effort bench work I didn't want to go too crazy.  I took 400 raw on Monday, and I am due to join the guys in Edison on Monday for more bench work.  The speed bench felt great, and the shoulder was pain free during the entire session.  Today was a speed / de-load day for Big Steve and Short Bus (fka FC).  Big Steve took the speed triples with me.  This was Short Busses first day against bands, and he handled 185 plus the doubled bands for strong singles. 

By the way, Big Steve is now on twitter and you can follow him @ThirdShiftSteve.