Can you guys take a look at my quasi-WSB Bench routine

[BlkWS6]

I know you cant always have your cake and eat it too, but Im trying to formulate a little bit of both worlds in my training (bodybuilding and powerlifting) Can you guys/gals tell me if this would be a good start for training the BP.

Mon: De bench day 8x3@ 50% of raw max (going to be getting the mini bands soon)
Dumbell Flat: 3sets
Decline Barbell: 3-4 sets
Incline dumbell 3-4 sets
*I throw in a cross body movement (cables, flyes) every other week or so

I know this is a lot of pressing, but I want to get my speed up, yet still maintain a "bodybuilder" like approach to my training as well.


Wed. Me Bench Day: Me exerise (ie. this week is floor press)
Followed by:
-Close grip bp 4sets
-Tate Press 4 sets
- Lying dbell extensions.
Im still trying to get one figured out for deads and squats.

I guess in simpler terms Im trying to take the idea of Dynamic and Max Effort days for bench, squat, and deadlift and fit them into a bodybuilding like routine.
Im I wasting my time and energy? I know that B Fold posted a while back that WSB and accomadating resistance can be useful to people who have a more bodybuilding oriented regimen, so Im really trying to focus on implementing that into my program. I appreciate all suggestions!

 

[b fold the truth]

You are going to way overtrain on DE day. If you do the bands right...you should be fried.

Way too many exercises done...way too many.

Here is what I suggest...

Speed Bench: 8 sets of 3 with 50-65%, bands 3 weeks at a time (45 sec rest periods)
Incline Bench: 3-4 sets of 6-8, NOT to failure, short rest periods (1 min only)
Tric Exercise
Rotator Exercise
Lat Exercise
Bic Exercise

B True

 

[BlkWS6]

Thanks BFold, my only question is: I consider Mondays a "chest day" (once again referring back to a more bodybuilding like routine) So could I still do a similiar routine (speed work) yet still hit up more bbuilder like movements for more pectoral development? I want to develp more speed, yet still keep maintain and even build my chest that is why I had so many other exercises listed. (although I havent tried the mini's yet, and I will take your word for it that they will fry me) So maybe just a flat dumbbell after the speed work and call it quits for chest....

 

[b fold the truth]

Remember that if you are doing a ME and DE day...

You can do one extra movement after both ME and DE days...

B True