Dynamic effort bench day

GYM TEMP: 85 degrees

MUSIC: Letter to the Exiles, Make Amends

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

225+bandsx3, 3, 3, 3, 3, 3, 3 very quick

245+bandsx3 quick, all sets done with 1 minute rest between sets

12” log overhead press (clean first rep only)

90x5

180x5

230x5

270x5 not too bad for having done benches first

Dumbbell extensions

50x6, 6, 6

Dumbbell curls

50x6, 6, 6

Arm over arm seated 2” rope pulls

95x75’

165x75’, 75’, 75’