2-28-14 – Bench & Bands

This morning was an efficient training session. I was able to complete my session with time to spare. It has been a while since I have benched with bands attached for added resistance. I used bands because I want to use accommodating resistance during my speed work. The bands add resistance on the top end of my rep, making it harder to lock out. While using bands you don’t have to go heavy because you want the bar to move as fast as it can. This will help you generate more force into the bar and helping you lift heavier weights.

My working sets went very well. I pushed the barbell off my chest as fast as I could and it was moving with great speed. I used 3 different grips during my sets. I found it funny how short of a range of motion I have once I bring my hands out wide. This may be something I compete with in the future. After sets of bench press I worked on my accessories that would build my bench press. I had some in my left bicep early in the week so I made sure I did some extra curls to help build strength in them. I worked my back, shoulders and triceps to finish the day off. What a great way to start the weekend!


Bench Press w/ red band
Warm Ups
2 x 10 - 45
95 x 5
135 x 5
160 x 3
Working Sets
6 x 5 - 195 w/red bands (used three different grips)
Incline Bench Press 3 x 5 - 185
Seated Dumbbell Cleans 2 x 15 - 10
Band Facepulls 4 x 20 - orange band
Band Tricep Pushdowns 4 x 25 - red band
Hammer Curls 5 x 10 - 30