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2/1/2011 4:51:31 AM - Ben Brand
Dynamic Benching

Speed bench with light bands
bar x10
135 x5
185 10 sets x5

Palms in dumbbell press
90's x20
170's 2 sets x10

Rope pushdowns
90lbs 4 sets x15

Standing dumbbell press
90's 4 sets x10

mini band side raises
4 sets x20

light band high pulls
4 sets x20

That's all I did lighter weight with more band tension and higher reps on the bench tonight. I like doing that every now and agian as long as I can keep my speed the same I think it helps the top end. The sets of 5 I got from Greg Panora I asked him once about his speed work and he said he did sets of 5 so didn't really ask for a explination I just do every once and awhile. I did alot of volume tonight I'm probably going to feel it on thurs when I bench... I got up at 4:30 as I usually do and sarted driving to work and the first time i hit my brake I slid off the road so I said f this and came back home so if any of you go hit by this ice storm be carefull driving!!!

I'm ready for spring!!!,
Ben Brand

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