10/11/10 DYNAMIC BENCH

BODYWEIGHT: 224

Warmup 10 x bands and bar

Dynamic Bench

3 x 3 monster minis + 135pds
5 x 3 monster minis + 155pds

2 Board Press

275 x 3
295 x 3
315 x 3
335 x 2
345 x 1

Shoulder Press Barbell standing

10 x 135 pds
8 x 135 pds
8 x 135 pds
7 x 145 pds
6 x 145 pds

Pull ups (body weight of 224)

9,8,7,7,6

WOW. Holy improvement. My speed work is getting so much easier so we bumped up the weight. I reached a higher weight with 2 board then i did with 3 board the past few weeks and my shoulder press is gradually becoming so much easier. As of last week I switch protein from cytogainer to nitrean. This has not even close tot he amount of carbs, calories and protein I was taking in post workout. Since switching I gained 5 pds as of last weeks weigh in. I have forever been in a 220 or under stall since my surgery. Talk about quality ingredients. I have a feeling its a mix of that as well as my westside routine. Everything is going up every week. Smash weight.

10/4/10 DYNAMIC BENCH

Dynamic Bench

Warm up- monster mini bands 10 reps

2x3 reps 135 +monster minis
3x3 reps 155 +monster minis
3x3 reps 165 +monster minis

Board Press
3 board

1x3 225+monster minis
1x3 255+monster minis
1x2 275+monster minis
1x1 285+monster minis
1x1 295+monster minis

Shoulder press

8,7,6,6,8 of 135 pds

Kroc Rows (strapless)
1x10 95 pds
4x8 105 pds

9/27/10 DYNAMIC BENCH

DYNAMIC BENCH (w/ mini monster bands)

warm up 10 x band tension
3x6 sets 135+band tension
3x2 sets 140+band tension

Military Press

9x1 135pds
8x1 135pds
7x1 135pds
6x1 135pds
6x1 135pds

Board Presses (2 board width)

3x2 sets of 275
3x2 sets of 195
2x1 set of 315

Tbar Rows (2mini bands+90 pds)

10x5 sets


^jeff doing his last set. i know hes hard to see you have to squint^

Monday 9-20-10 DYNAMIC EFFORT BENCH

Dynamic Bench Press-

warmup with bands
Monster mini bands+175 Plate Weight 3x8sets
deload bands only 30 reps

Board Presses
3 board width
275 x 3
295 x 3
315 x 3

Standing Shoulder Press
155 x 7
155 x 6
160 x 5
160 x 5
160 x 4

Lat Pulldown
165 x 10
175 x 10
195 x 10
210 x 10

Dips
10x2

Sets will be better scaled next dynamic day. Today was basically done on a trial and error weight to band ratio etc.