DE Upper - Trying a couple new things

[JOKER47]

DE Upper today. Kinda weird though. Started the workout feeling a little lethargic, not a lot of enetgy, but as the workout progressed, I got more and more amped, and felt stronger and more energetic. Decided to try out a couple new things as a result.
I don't really have PR's on DE days, as weight is not my primary concern. I focus on speed and explosiveness. (Duh!)


Warmup
DB Cleans - 1x20

Speed OHP - Standing, no clean.
95lbsx8x3 - Plus singled mini bands.

Good speed, form is improving as far as pushing my head through at the top of the lift.

Incline Bench - Moderate incline.
155lbsx5x5 - Plus singled mini bands.

Smooth and fast all the way through the lift on each set. I plan on upping to 165lbs next week.

*NEW*
Flat DB Press - Palms facing w/mini band
40/handx3x10 - Mini band wrapped around my back with a loop in each hand.

Very quick and explosive. Stole the idea from Tommy Fannen's website. I plan on including these regularly now.

Lat work
Pull-downs - 4x10 - Light bands

Second time trying these. I really like them as an alternative lat move.

*NEW* (Well, kinda.)
Incline Tate Press - "Jokers Gauntlet"
All sets are done as quickly as I can add/remove plates from my spin locks. Approximately 30-45 secs between sets.
25lbs/handx8
30lbs/handx8
35lbs/handx8
40lbs/handx8
45lbs/handx8
40lbs/handx8
35lbs/handx8
30lbs/handx8
25lbs/handx8

Tri's were toast after these. I've done a similar type "gauntlet" before on ME Upper, but not with the volume I did today.

AB Work - Ala B-Fold.
Pull-Downs - 3x15 - Heavy Band on my forehead. (Don't know what else to call these.)

I love these.


Overall, a good day. Tri's were toast, and delts felts worked. Only increase I have planned is for the incline presses which will go to 165lbs.
Speed OHP will stay the same until I can hit the same speed and form with 5-10lbs more. (I check that about every 1-2 weeks or so just to see where I am.)

Comments always welcome,
Joker

 

[NWinters]

Trying new things is good!!!! Always interesting to see what your up to. How was the stableization on the dumbell band work?

Nick

 

[JOKER47]

Trying new things is good!!!! Always interesting to see what your up to. How was the stableization on the dumbell band work?

Nick

Surprisingly, it was really easy. I haven't done DB presses in quite a while, so I was expecting a little "wobbley-ness" with them. I actually think the bands help prevent that while adding the extra resistance. Of course, I chose a weight that I knew I could control easily, and be explosive with.

They feel really good. If you can, you should give them a try. Really hit my chest HARD.


Joker

 

[Mike_Rojas]

Great workout. I do those ab pulldowns with bands, too. I love 'em.

 

[Exodus]

good work......... how often are you you keeping band tension on speed days??? 3 weeks on/3 weeks off. 1 week on 1 week off??

i love tate presses......... he he

X

 

[JOKER47]

good work......... how often are you you keeping band tension on speed days??? 3 weeks on/3 weeks off. 1 week on 1 week off??

i love tate presses......... he he

X

I haven't cycled off the band tension as of yet. I've only had the bands for a few weels now, so I haven't felt like I needed to, yet.

I might try cycling off them in a 2-3 weeks. Should I be watching for indications that I need to? What might those indications be?


Joker

 

[Exodus]

I might try cycling off them in a 2-3 weeks. Should I be watching for indications that I need to? What might those indications be?


Joker

feeling like a bus ran over you....lol

just be smart......... you'll know when. i know some people who never come off bands for speed bench, and some that never come off for speed box squat.

X

 

[JOKER47]

feeling like a bus ran over you....lol

just be smart......... you'll know when. i know some people who never come off bands for speed bench, and some that never come off for speed box squat.

X

*LOL*

Thanks for the tip, though. I'll keep an "eye" on how my body is feeling and what it tells me. So far, it's been telling me that the bands are helping.

Have you had joint problems from bands? Should I watch for that symptom?

Joker