8-6-15 – Dynamic Bench Day (Day 3/90 on the Challenge)

Today started off not goingIMG_5357 as planned. I set my alarm for 4:45am and after getting up and shutting it off, I laid back in bed next to my beautiful wife and closed my eyes which seemed like :10 sec. I then opened my eyes, looked at my clock and it was 7:45!!! Needless to say, my early morning session did not happen. No biggie.

It was a light day with clients so I was able to find some time to train myself. Today’s training goal was to move the bar as fast as I could off my chest during my working sets. This helps produce more force into the bar, allowing me to lift heavier weight in the long run. I put on 2Pac on the stereo, chugged a NEON, Vi’s healthy energy drink, and went to work! I kept the weight light and focused on my technique. My back tightness, leg drive and arch felt on point. Speed off the chest was great! After my working sets, I worked on the necessary muscles that would improve the strength in my bench press.

I made sure to get a good amount of protein in me throughout the day, just as Monica Brant advised. My recovery has sped up dramatically. I will keep my protein intake where it is now, until I start feeling I need more. All in all, it was a great training session!

Dynamic Effort, Bench Press
Warm Ups
2 x 10 - bar
3 x 5 - 135
3 x 3 - 175
Working Sets
3 x 3 - 210, close grip
3 x 3 - 210, thumb away from smooth
3 x 3 - 210, middle finger on ring
Incline Close Grip Bench Press
3 x 8 - 185, 185, 205
Single Arm Dumbbell Rows
5 x 10 - 75
Standing Military Press
3 x 10 - 95
Blast Strap Rows
4 x 12 - body weight
Dumbbell Tricep Extensions
4 x 12 - 35
Hammer Curls
4 x 10 - 35