Training: Dynamic Effort Bench

Nobody in the gym today

Bench press
45 x 20, 20
95x10
135x3, 3
8 sets of 3 @ 185, 3 grips, 45 sec between sets
225x1
245x1
265x1

Close grips
225 x 4,3,3

V grip pulldowns
100x12
4x10 @ 150

Face pull
3x15 @ 70

rope pressdown ss w/ rope hammer curl
2x20 @ 50

external rotation, cable
2x8 @ 30

Cardio: 12 mins elliptical

Workout time: 1:10