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 I have found that by changing my speed work and my max effort work every three weeks. I as well as me team do not seem to be hitting the common plateau’s that some may. I have written a small example of some of the exercise’s we use on rotation. These are by no means all of them.
SPEED DAY SWAP
I usually begin a cycle with explosively fast triple’s 8x3 with around 50% max lift.
I will then switch to explosive light band bench work 8x5 with 30% +the added band tension
we will then go to a rotating dumbell press with bands for speed.
Reverse grip speed press with 40% 8x3
Heavy day rotations
board press begining with three boards reducing one per week making sure to hit a 1RM typically a PR
Rack press dropping the pin one slot over three weeks
floor press’s
band press to a 1 rep max
then the cycle begins again
assistance work for tri’s is typically heavy on light day and light on heavy day.
also on the light day to work tri’s and chest we will do variouse forms of safety exercise’s to assist with shirt kick (for equipped PLifter’s). usually rolling press, highon neck press, and rocker press we rotate these every week.
 
Thanks Butch

I agree with this type of work out. I feel that the body does need to have a change in pase, rather than just have the same work out routine. For example my back routine my switch from having a set work out to a super set of 3 different exercises. The first could be a set of pull ups. The second could be lat pull downs. The third could be low rows. I would take about 20 second ret in between sets and exercises to increase the heart rate and also shock the body with something different than the normal routine. I try to do this like every three weeks just so my body cant get used to my same excersise plan.

Great keep mixing it up and try some unconventional exercise’s using bands chains what ever you can get your hands on
See ya
Butch

I do alot of band work for shoulders and really like using them to hit all the small muscles in the shoulder area. I feel that you do get a deep strech in the muscle rather than just dead weight of a dunbell.

I love band work as well

 
Mixing and changing up your exercises keeps your body guessing!
 
I get a different burn when I use bands, especially with my shoulder, tricep and bicep workouts. 
Bands really help isolate the muscle you are working on.  I really feel like I concentrate on my forum and stability when I use bands,
 
 2 THUMBS UP FOR RESISTANCE BANDS!!!
 

Never really thought about switching up speed day.  i usually do seitch up my heavy day. You mentioned dumbells with bands, How do you set this up.  one band under the bench or 2 bands?

Sorry it took me a minute to get back with you but I will put oneband on each side of the bar and weight them down with dbells just enough to overcome the band tension my bands add over 100lbs per side 2 lock out something else you can do is set the sqat rack safety pinss to the bottom and set a portable flat bench on the outside of the rack against the pins and do a typical dbell press having a medium band to each dbell and attached to safety on rack then press up and @ aslight angle to  your hips DO NOT OVERLOAD WEIGHT this needs to be done explosively with minimal rest between sets. build sick tri lockout.             -
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Another one is to do a suicide press maybe once per month begin with the bar and add 5 to 10 pound per seton each side our rule is to never remove your hands from the bar spotters load and you go up to 35% of your max for sets of 6-8 reps and once 35% is reached remove one plate at a time and work your way down the bar never felt so heavy. Thanks for the question

Yeah i liek to switch it up so it shocks the body

i am going to give that a shot.  I usuallly alternate btw Plyo push ups and reg bench with mini bands.  But i am going to throw this into the mix as well.  Thanks

How you did you like switching it up kmolinaro?