8-5-14 – Dynamic Effort Bench Press

Dynamic bench day went very well and I had tone to focus on my firm a lot today. I made sure that my elbows stayed tucked so I got a good drive from my triceps and didn’t put to much strain on my shoulders. I also focused on pushing my heals towards the ground so I get good leg drive during my bench. After bench I did heavy accessory work and finished up the day strong.

Dynamic Effort Bench Press (3 different grips)
9 x 3 - 125 (:45 sec rest between sets)
Dumbbell Bench Press
3 x 12 - 65
Inverted Rows
4 x 10 - w/ weighted vest
DB Shoulder Press (palms in)
3 x 12 - 35
Tricep Rope Extensions
4 x 15 - 60
Reverse Barbell Curls
3 x 10 - 65