Dynamic Effort Bench, 2/16/15

Got up, walked the dog, had a shake and a Monster, went to the gym.  It’s 8 degrees.  Invigorating.

Bench Press

2×15 @ 45



135+1set chain x 3

8×3 @ 185+1chain.  Chains are 40 pounds, but about half the chain starts on the floor, then totally deloads at the bottom.  3 grips, less than a minute between sets.

225+1chain x 1

245+1chain x 1

275+1chain x 1

Football Bar Press (middle grip)

45+1chain x 15

135+1chain x 8

3×5 @ 185+1chain

Barbell t-bar row

5×8 @ 90

Land Mine shoulder press


2×15 @ 25

Band pressdown

2×10 w/light band

superset w/ Hammer Curls

2×10 @ 40

That felt like enough for the day.


About Paul Stagg

Husband, lifter, MBA in Baltimore, MD. Will post about Powerlifting, politics, Classical Liberalism, Economics, building wealth, self improvement, productivity, heavy music, wine, food, beer, and almost anything else. View all posts by Paul Stagg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: