Dynamic Effort Bench, 3/4/15

Got to the gym tired and hungry, but got there.  Not my best day, but we’ll take it.

Warmup

Shoulder complex, stretching, GHR situps

Bench press

2×15 @ 45

95×3

135×3

135+1chain x 3

8×3 @ 185+1chain.  three grips, less than a minute between each of the 8 sets.  Speed was OK, but not awesome.

Football Bar press

45+1chain x 5

135+1chain x 5

3×3 @ 185+1chain.  This is going backwards.  Not sure why.

T-Bar rows

45×8

100×8

115×8

125×8

135×8

Land Mine presses

2×15 @ 35

band pressdowns (light band) superset with hammer curls (45’s)

2×12

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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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