Bench Like Everyone is Watching

Key points to remember when maxing the bench:

GRIP the bar with a death chokehold

Drive the shoulder blades into your back pocket while gripping the bench with them. (Retraction and Depression)

Grind the weight AGGRESSIVELY.

Big weight requires big aggression

Today's Training:

AirDyne: 30 mins

Bench: 3 Board Press

Work up to a PRE of 8-9 for a single rep

Cross Body Single Arm Tricep Ext:

Warm-up: 2x10

Work Sets: 3x15

OHP: 3x6 as a warm-up

Then work up to a set of a heavy five reps

Shrugs: 5x8x425

Bike Commute: 33 minutes (it was pouring rain from the time I left the gym until I got home.  As soon as I put my Gortex into the dryer, the sun popped out... : )

AirDyne Sprints: 12x10x50