Trial and Error

I've said it before and every week is gets proven more and more true to me.  You can read all the articles you want, hear people talk about what works best, and watch videos of some of the strongest lifters in the world executing various exercises, but you will NEVER know what works for you until you try it yourself.

I've really fallen in love with overhead pressing.  Bench pressing bores the crap out of me so I've never been a fan of doing it twice a week.  So, on the the second upper body day of the week, I use the push press as the core movement to improve size and strength in the entire upper body and to strengthen the often neglected shoulders.  Today, I decided to take a concept I've been using the last month for squatting, and apply it to the bench press as an assistance exercise for the military press.  Using submax, close-grip pause bench press with short rest periods, I was able to get a good feel for my strongest point at the bottom on the bench, and worked my work capacity while improving my explosiveness.  I may not be a fan of the bench press, but this was a great accessory movement after overhead pressing and heavy rows.  Again, try new things, and find out what works best for you.

Dynamic Upper Body

Foam Rolling
General Warmup
Dynamic Warmup

Band Pull Aparts
Pushups
Band Face Pulls

Power
Barbell Push Jerk--5x3

Strength
Push Press--4x8
*155 lbs for 8, 170 lbs for 8, 185 lbs for 2x7*

Assistance
Chest-Supported Cat Back Rows--3x8

Supplemental Lift
Close Grip Pause Bench Press--6x3 with 3 second pause at 60% of estimated 1RM floor press
*45 seconds rest between sets*

Conditioning/Muscle Building
Dumbbell Alternating Military Press--8 each arm
L-Sit Pull Ups--10
Dumbbell Side Lateral Raises--12

Gun Show
Band Triceps Extensions--50 in as few sets as possible
Band Biceps Curls--50 in as few sets as possible