My Road to a 4x Bodyweight Deadlift: Episode 24

by Jordan Syatt November 13, 2014

My Training Log

Week 7, Day 4: Dynamic Effort Bench Press

Today was great.

I haven’t done Dynamic Effort (speed) bench press in about 10-weeks so I was wicked excited to get back into it.

I’ve neglected it because I wanted to spend more time focusing on hypertrophy but now I’m ready to start including speed work into my routine again.

It’s actually pretty crazy. If there’s one thing that’s helped my bench improve over the years I think it’s the relatively high volume that I get from my Dynamic Effort bench press sessions.

We’ll see how it helps over the next 12-weeks.

1) Speed Bench: 9 x 3 @ 165

I did 9 total sets but didn’t film them all because you get the gist of it pretty quickly.

The goal here is to move as fast as possible while maintaining perfect form. I think I’m moving around too much on the bench but, otherwise, I’m happy with how it felt.

2) Pause Bench Press: 3 x 6 @ 185

Surprisingly easy.

I’m judging my bench progress by my strength in this specific variation and it’s progressively improved every single week.

Very happy with how this is coming along.

3) Deadstop DB Row: 4 x 8/arm @ 80lbs

4a) TRX High Row: 3 x 12

Brutal drill.

I wouldn’t use it with my general population clients or those with shoulder injuries, but it’s an extraordinary upper back move for those that can tolerate it. 

4b) Seated DB HCOP: 3 x 15 @ 25lbs

Gotta get that pump, right?

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