Innovative Upper Body Training - Synergy Athletics

http://www.synergy-athletics.com - A max effort training day:
-Chain Bench Press + 225. After warming up we started at 3 chains each side and worked up to 12 total chains (failed) for a total of 465 lbs on the bar (although some of the chain stays on the ground so they don't swing). Sets of 1-5 reps.
-Tricep Death (not shown) 2 sets at 205 for 20 reps.
-Superset of hanging chain rows with blast strap scarecrows (not shown). 3 X 12.
-Incline DB shrugs (not shown) 4 X 15.
-Hanging chain curls 3 sets of max reps. 125 on the bar.
-Peak curls (picture only) Chains plus a light band that forces the squeeze at the top of the motion.
-Sled pull, heavy bag presses, plus 20 seconds each side sledge hits.

Longer than usual workout since it was Memorial day and time to go the extra mile. http://www.synergy-athletics.com

- Joe Hashey, CSCS -




Keywords:
Chain training,
accomodating resistance,
power band training,
sledge hammer,
football training,
athlete lifting,
strength conditioning,
odd object,
chain bench,
scarecrow exercise,
tricep death,
sled pull,
sled dragging,
sled training

Category:

Sports

Tags:

• Chain training
• accomodating resistance
• power band training
• sledge hammer
• football training
• athlete lifting
• strength conditioning
• odd object
• chain bench
• scarecrow exercise
• tricep death
• sled pull
• sled dragging
• sled training

[Deepinher01]

I don't understand why ur using chain when all those weights are behind you.

[jhashey]

@Deepinher01 Good question. There are a few articles over on Elitefts.com on this topic. Briefly 1. Accomodating resistance. 2. Stability (chains are unfixed and require greater tension that a stable object like a DB). I have all the weights because we use them the majority of the time (lots of other videos posted), but chains are a quality change in the program on occasion. Thanks for the question. - Joe

[gshinoskie]

Yo bro cool vid. Just to give you a heads up on your chain db rows and barbell curls you should have some of the chain deload on the ground. Otherwise you are not maximizing the strength curve. Stay strong.

[jhashey]

Thanks for the comment! The chains are grounded on the bench for the strength curve purpose, but the curl and the rows serve a different purpose. The hanging chains obviously swing a bit which forces a tighter core and more shoulder/body stabilization. Just a athlete training varation, we use both. Thanks man, I do appreciate the thought.

[MolonLabe256]

Because when you workout out with chains nobody want to fuck with you! One guy doing dips, the other doing dips with fuckin chains on his shoulders being a boss!

[Parrochito]

Oh, I like it!

[nikolatesla08]

Where did u buy your chains?!?!

[louieecarter]

Wow great video, I love the sandbag overhead and the sledge superset.

[145bobby]

NICE!!!!hard & smart work= success

[Checkmylifts]

cool vid guys