Dynamic Effort Bench Day

Did not train a squat day this week because I was very fatigued and my lower back was just really tight and sore.  I've been trying to listen to my body occasionally......but most of the time its lying to me. ☺☺☻☻

Gym Temp: 75°
Music: Living Sacrifice, The Infinite Order

Warm up w/ Kettlebell Clean and Presses

Dynamic Effort Bench (for speed, using multiple grips from wide to narrow, touch and go style, about 60 seconds rest between sets)

135 + 60 lbs. chains x 6

185 + 60 lbs. chains x 5
225 + 60 lbs. chains x 3

250 + 60 lbs. chains  x 3, 3, 3, 3, 3, 3, 3

270 + 60 lbs. chains  x 3

290 + 60 lbs. chains  x 2

300 + 60 lbs. chains  x 1

All reps had quick speed!

Chain set up

Seated Overhead Dumbbell Press
60s x 5
100s x 5, 5

Pulldowns
270 x 5, 5

Floor Dumbbell Press (1 set to failure)
100s x 20

Floor press sweat angel!