Thursday's Dynamic Effort and Bench Assistance Training

Dynamic Effort Bench Press vs Doubled Mini Bands

45   x 3 reps x 3 sets
135 x 3 reps x 3 sets
205 x 3 reps x 3 sets

Close Grip Lat Pulldowns

6 sets x 270 x 4 reps

Ab Pulldowns

4 sets x 120 x 15 reps

Bodyweight Dips

3 sets x 5 reps

Incline DB Tate Presses
50's x 6; 55's x 6; 60's x 6; 65's x 6

JM Press
3 sets x 95 x 10 reps

Cable Pressdowns
3 sets x 120 x 30 reps

Today was a 40 degree day.  Big Steve is progressing in the shirt, and we are fine tuning some things for him.  500 in December no problem.  We tried a tuck and flare exercise for FC who doesn't understand flare.  As in flare the elbows on the press portion of the bench.  I told him to go home and practice flaring the elbows in the bathroom mirror for an hour or so.  Once the kid gets the flare, he will put 30 pounds on his raw bench no problem.  I'd still like to see him get close to 300 raw in December.

This was my first time doing the JM Press.  I really liked these, much easier than a skull crusher.  I didn't go heavy enough to worry so I used a thumbless grip to alleviate some of the stress on the elbow.  I will be doing these more often.

Haven't done body weight dips in quite some time.  I was surprised how easily I pumped out 3 sets of 5 reps.  Not surprising because my triceps are super strong, but surprising since I weigh 315-320.  And yes I did full range dips, not that shit I have to watch the clowns do on Saturday mornings with the 3 inch range of motion.