Quick one...

Monday was speed bech day and I felt like crap.  My sleep schedule is crazy lately and it is starting to affect my performance.  So here is the awful-ness that was Dynamic Effort

Speed Bench
185x3 for 8 sets, switching grip every set from wide, medium and narrow. 

Triceps Pressdowns(straight bar)
150x10
200x10
220x10
230x10
240x10

Anterior Delt Raise
4 sets to failure

I threw a set of Jerks in there, after the bench and they felt so crappy I left it off there.

Tuesday was Max Effort Squat for this 3 week wave, but I still felt like crap and I worked out at 5pm instead of Noon.  Had just enough time to Squat so I went:

Bar x a few
135x10
225x5
315x5
405x3 added belt
495x3 added suit straps down. 
           I wore an Under Armor shirt under the suit and the material was slick as hell and the bar ended       up sliding off my back and making a huge commostion
545x1 straps up
585x1
600x1

Called it a day after that. 

Until next time...