11-6-14 – Dynamic Effort Upper Body

I started off today by rolling out for a long time because I was still sore from my dynamic lower body day. I paid extra attention to my left leg because it was the tendency to cramp up a lot when I push into my arch. After warming up and rolling out I started doing speed bench where I did 9 sets of three and changing the grip every three sets. The first three I started with was close grip, then I moved to competition grip for three and then wide grip for three. The weight felt very comfortable in my hands and came up fast. The speed at which benching went set a good pace for the rest of the workout and I finished up pretty fast. I have found that adding an extra 10 minutes to my warm up time helps me be more comfortable while I’m under the bar so that is something I will be doing from now on.

Dynamic Effort Upper Body, Bench Press
Working Sets
9 x 3 - 125 (3 different grips/:45 sec rest)
Dumbbell Bench Press
3 x 12 - 65
Inverted Rows
4 x 10 - weighted vest
Dumbbell Shoulder Press
30s x 12
35s x 12
35s x 12
Tricep Rope Extensions
4 x 15 - 60
Reverse Barbell Curls
3 x 10 -65