2/19/12 Dynamic Bench @ 50%

Today was back to basics .. 50% of 1 RM for 8 Sets of 3 Maximum speed..

Nick:  8 sets x175x3
Ed: 8 sets x185x3
Justin: 8 sets x135x3

Then we hit the 4 Boards for Close-Grip - working the Triceps real hard here. I didn't slide out to Competition grip until the last set..

275x4
315x4
365x2
385x1
405x2
365x5

For Upper Pec/Front Delt accessory work we worked an exercise we haven't worked in awhile - Floor Dumbbell Presses.. we did these presses with the elbows out to the side to maximize upper Pec/Front Delt work and less triceps.. boy did we feel it after the sets.. felt real good

80x10
100x9
105x6
105x4

We finished up with Elbow Lat Pulldowns where we isolate each lat individually by sitting with our back to the Lat Pulldown machine, and using a Dip-Arm Sleeve to put our upper arms in, and do sets of 15, contracting the lat to the max..

85x15 (4 sets)