This program has been great so far! The dynamic effort is feeling especially good, did ME upper this morning and felt much more explosive. It's also interesting doing the movements I usually do with slight variation (bench with different grips than usual, board pressing, box squats but with narrow stance and lower box). I'm going into workouts with a general idea of what to shoot for but not a clear expectation so every PR is a pleasant surprise.
Dynamic Effort Upper Body
Bench
8 x 3 @ 190 (used 315 as a training max, it's an old PR but it's still the heaviest I've done and I don't test my 1RM very often so I figure it won't kill me to set the bar a bit light)
4-Board Bench
Tune-Ups @ 190, 225, 245
3 x 3 @ 275, 295, 315
This was wierd as hell. I've only ever done up to a 2-board, and I've got long arms but the 4-board still seemed like a really tiny ROM. 315 felt pretty easy but I didn't have my training partner so I figured I would take the book's advice and leave some in the tank for next week.
Dumbbell Bench (slight incline to save the shoulders a bit, pause at the bottom)
Warm-ups
3 x 10 @ 65s, 75s, 85s
Double DB Bent Row
3 x 10 @ 70s, 80s, 90s
DeFranco 21's - 2 Sets Through
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