Dynamic Effort Bench Day

Again, we did some throwing yesterday......

GYM TEMP: 75 degrees

MUSIC: The Overseer, We Search, We Dig

Scripture of the Day:

Hebrews 12:11

“No discipline is enjoyable while it is happening—it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.” (NLT)

Dynamic effort bench press (for speed, bands equal about +80 lbs. at full extension. I also use several grips starting wide and narrowing as the sets progress.)

135x8

135+bandsx3

185+bandsx3

200+bandsx3, 3, 3, 3, 3, 3, 3 very quick

220+bandsx3 very quick again, all sets done with 1 minute rest between sets

Seated behind the neck press

95x8

135x8

165x8

185x8

Standing French presses

135x8, 8, 8

Barbell curls

105x8, 8, 8

Planned on doing arm over arm rope pulls, but it was pouring outside. I chose to do seated rows using a rope instead of a bar to mimic the movement of an arm over arm rope pull.

150x8, 8, 8, 8

I Love Jesus.