8-12-14 – Dynamic Effort Bench Press, Early Morning Session

Work has been piling up at HPF so that means that training in the middle of the day was not an option. I decided that I would come in early before business hours to get some under the bar work done. Speed bench was the drug of choice this morning. It was my first flat bench session since I hurt my lower back. I wasn’t able to get in my arch or get as tight as usually would. I kept my feet out in front more. This was a little more comfortable but I still wasn’t used to the position. The bar speed was fast throughout all of the sets. The pot of coffee I drank really helped my energy level as well as my singing skills, since there was awesome music on the stereo. It was a great way to start the day!


Dynamic Effort, Upper Body
Bench Press
9 x 3 - 245 (3 different grips)
Incline Bench Press
195 x 5
210 x 5
225 x 5
240 x 5
255 x 5
Circuit, 4 Rounds
Reverse Flies x 10 - 25
Front Plate Raises x 10 - 45
Band Tricep Pushdowns w/ Grenades x 20 - red band (extra set)