Monday Night Bench-
20 mins warm up consisted of pvc roller, SMR stick and some mobility work like this below for my shoulders from Jordan Foley http://jfoleystrength.blogspot.ca/. Go to his site and learn something.
Bench-
135 x 10 x 2 sets
185 x 3 x 2 sets
225 x 3
235 x 3
270 x 3
300 x 9* possible PR...unofficial until I check my training log
315 x 1
340 x 1*smoked it! My previous competition best is 356.8lbs. That will be destroyed in February.
Speed Bench-
185 x 2 x 5 sets
Incline Push Ups-
20, 15, 10
*gassed fast on these
Barbell Rows- underhand grip and slow controlled reps
185 x 15
205 x 15
205 x 15
Neutral Grip Pull Ups (did a set between each working set of bench)
4,4,4,4,4
Awesome session, cut 30 mins down off my normal training time and even had time for a cooldown.
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