Dynamic Bench Day

GYM TEMP: 80 degrees

MUSIC: The Order of Elijah, Dethroned (finally got this new CD from Rottweiler Records and all I can say is “Holy Christian Head-bangers!” The earth began shaking, the angels started moshing, and my speakers caught fire……awesome)

Scripture of the Day: Joshua 1:9

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

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

135x10

135+bandsx3

185+bandsx3

225+bandsx3

245+bandsx3, 3, 3, 3, 3, 3, 3 speed was OK

265+bandsx3 a bit slow (all sets done with a 1 minute rest between sets)

2” Axle overhead push/press (clean 1^st rep only)

70x6

160x3

210x3

250x3

275x3

300x3 (I am very pleased to get 300 even after benching))))

Skull crushers

135x5

155x5, 5

EZ-bar curls

85x5

115x5

135x5, 5

Arm over arm 2” rope pull

95x75’

130x75’

165x75’

200x75’

I am so very blessed to have my own place to train where I am never harassed by the chalk or noise police. I can grunt as loud as I want, drop weights whenever I want and use as much chalk as I want and no one bothers me. Sometimes I’ll use so much chalk that I look like a ghost and will drop weights on purpose when I don’t really have to…….just because I can.