Training: Dynamic Effort Bench

Monday is national bench press night. My new template is an 8 day cycle, so I'm going to have to deal with benching on Mondays occasionally (I used to always have my ME squat workout on Monday).

Bench press
45x20, 20
95x12
135x3,3
8 sets of 3 @ 185, 3 grips. Speed was OK.

Close grip bench
225x4,4,3

Hammer Strength pulldown
90x15
180x10,10,7,6

Face Pull
80x12,12,12

Rope pressdown ss w/ rope hammer curl
2x20 @ 55

cable cuffs
2x8 @ 30

Treadmill - 25 minutes. 1.3 miles. Or something.

Workout time: 1:20