Just beginning a rather new Routine for
Chest and Back which consists of
Dips and Weighted Dips to the bottom of the Pec, alternated with
Heavy Pronated Close Grip Pulldowns with
3 BANDS that engage fully when the weightstack is lifted higher. (probably adds at least 30# of load at full engagement)
I will embed a video of this below.
The sets on this session looked like this:
Set 1 - Pulldowns 240# x 20 reps (not shown)
Set 2 - Dips dressed Bodyweight 245# x 20 reps
Set 3 - Pulldowns 280# x 10 reps
Set 4 - Dips Bodyweight+35# 280# x 10 reps
Set 5 - Pulldowns 300# x 8 reps
Set 4 - Dips Bodyweight+55# 300# x 5 reps
I should also add and explain the slightly "shortened" ROM at completion of the Pulldown reps. While this ROM is typically the weakest, I have found that since I use a rather explosive "high force" acceleration that I like to use "BANDS" attached to the weight stack (if you look closely they are visible). These engage and begin adding force during the action, but are "FULL FORCE" as the weight stack reaches the top of its travel.
I use 3 bands that add 10# - 15# each when fully engaged, so this translates into 30# - 45# totally to each rep at the top.
While this can slightly shorten the action, especially in the later reps as fatigue set in, the amount of "peak" force I get to work against is HUGE in that ROM on each rep.
The other benefit, is that the "starting" eccentric force is far greater and less initial acceleration to the negative action is needed to than if the bands were not used.