I tried speed work for a couple of sessions, but this seemed to diminish strength. I'm beginning to realize that ME training (1-2 rep range) has its place in coordination with 5X5 or 6X4 type exercise sets.
Assistor exercises for bench: triceps narrow grip cable pushdown got to 85# 6 repsX4 (up from 55#). once strength gets to a standstill in this movement, I switch to overhead dumbell extentions 32# 6 repsX4 (up from 20#)
lat work: seated row 6X4 cycled with bent dumbell rows 6X4
I'm doing a narrow grip bench and I cycle
it with a wide grip.
I haven't tried dumbell bench movements. What weight would you suggest to start with? My current bench for wide and narrow is 200#.