Thursday Bench Assistance Training

Dynamic Effort Bench Press (Straight Weight - no bands today)

45   x 3 x 2 sets
135 x 3
205 x 3 x 6 sets

Incline Bench Press

205 x 3
255 x 3
305 x 3

Bent Over Rows

205 x 3
255 x 3
305 x 3

Lat Pulldowns

3 sets x 300 x 5 reps

Ab Pulldowns

4 sets x 120 x 15 reps

JM Press

4 sets x 135 x 10 reps

Cable Pressdowns

6 sets x 150 x 15 reps


Today was a good day, I had planned on doing more shoulder related work, but it just wasn't in the cards today.  I chose to do Incline Bench Press kind of on the fly, just wanted to take some triples.  I felt like I am still strong at this movement despite not doing it nearly as much as I used to.  I am hoping to bench with Enis Monday at the World Gym, and considering taking a max Incline Bench as my special exercise. 

I was busy helping Clint with his max effort raw bench day.  Today we started using the press command the way that he will have to bench in the meet.  He had some issues with getting the press started off of his chest out of the pause.  To address this, I grabbed the 6 inch cambered bar and had him do sets of 5-7 reps with 135 to a 2 board to held him strengthen the bottom portion.  We threw in the boards to keep from any potential damage to his pecs or shoulders by benching to a 6 inch deficit.  From there he did his one arm DB presses for stability purposes, dips, and cable pressdowns.