T-Bone Strength 12-21-07

Dynamic Day in the Banderific Bench!

Speed Bench with Doubled Mini's:275x9x3 (This was seriously a test for me)
DB Floor Band Press:3x8x100 with looped band
DB Rows:2x20x100lbdb
Shoulder Laterals:3x8x50lb
Cissell Laterals (Thats right I invented something...I think)2x6
Multi Grip Pushdowns:3 cycles

The speed bench with 275 was a test not necessarily because of the weight but for some reason I had trouble unracking the weight with wider grips. Guess I'll work on lockouts soon. I'm sure the bands have to do something with it because with a wide grip (Index finger on the ring) I can unrack 495 without much difficulty. The Cissell Laterals are a variant on cable laterals. Instead of using a handle and having your knuckles facing up they are facing down with the cable behind you. This focuses solely on rear delts and works your triceps a little bit and I was absolutely shocked on the little amount of weight I could do. With a normal grip its not difficult to do up to 70 but with a reverse grip I could barely do 40 for 8 reps. Definitely something to include here and there. I took a pulldown bar and used various hand positions for 10 reps at a time for 30 total reps with 3 different grips. Basically today ended up being a hypertrophy day with speed bench included. Still tough training and I'll work on organizing my dynamic bench day better.