Dynamic Effort Bench Press

Speed Bench 245x9x3
4 Board Press 365x4x8
Pendalay Rows 205x4x8
Kettlebell Crap.....

Dynamic Effort Bench Press was fast as expected. Next week I will split the weight with the first 4 sets at 245 and the second portion at 255 providing the speed is still there.

Followed the speed with another psuedo speed movement, the 4 Board Press at 365lbs. These had the old triceps pumped by the end of them, and yes they were performed fast & controlled much like the Dynamic Effort Bench Press, just for 8 reps.

The rest was what is was, on the Pendalay Rows I went all bodybuilder & shit b y performing them in an Uber-Slow motion to ensure maximal time under tension, before long I will be donning the speedos and tanning my ass crack, lookout!

Ended with kettlebell stuff for shoulders.

Keep it Dark, Keep it Heavy!!!