Dynamic Effort Bench, 2/25/15

I really hate getting up at 4:30.  Alas, I’m home by 9 with three meals eaten, and I’ve got a full day ahead of me.  (Coffee will be my friend today).

Felt great again this morning.  Also saw one of the most stupid things, ever.  Some fitness/bodybuilding girl (I could tell by her Flag nor Fail hoodie) had the reverse hyper loaded with 180 pounds – I thought that was odd, given that’s a ton of weight for a little person.  Then she proceeded to double a strong band around the swing arm from the front of the machine, step into the band and put it around her hips, and then did what I guess was a good morning, but the net resistance was the band against her hips, which maybe moved two inches. I considered asking her what she thought she was doing (I get asked why I’m using chains), but I was afraid I might laugh or make a face, so I used the 45 degree hyper instead.


Incline situps and 45 degree hypers

Shoulder complex


Bench Press

2×15 @ 45



135+1chain x 3

3×8 @ 185+1chain.  3 grips, less than a minute between sets. Fast and strong.

225+1ch x 1

255+1ch x 1

280+1ch x 1  This is getting pretty close to max effort work, but I wanted to best the 275+chain from last week.

Football Bar Press



135+1ch x 5

3×4 @ 190+1ch

Barbell t-bar row

5×8 @ 95

Land Mine shoulder press

2×15 @ 30

Band Pressdown superset with hammer curls

2×15 (light band, 40’s)


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

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