A Top 40 Weightlifting Blog

Thursday, April 22, 2010

Dynamic Effort Bench Press

Let's do it!

Warm Up - 7 minutes stationary bike.
DE Bench Press - warm ups, 12 sets/3 reps/195lbs (moving grip one finger every 4th set).
CG Rack Press - 225lbs/6 reps, 225lbs/6 reps (with bungee cords), 245lbs/6 reps (with BC), 245lbs/6 reps (with BC).
Barbell Rows - 2 sets/6 reps/245lbs, 2 sets/8 reps/245lbs.
Barbell Curls - 4 sets/8 reps/115lbs.
Up Right Plate Rows - 3 sets/12 reps/45lbs (ballistic effort).

I got up very late today and wasn't sure it I had time to work out. Damn working nights! The pace was high and I pushed though to get everything done. Tomorrow is Max Effort Squats and Deadlifts.


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