I just realised I haven't done a bench only meet since I did the 2007 WPO Arnold bench bash. I placed 3rd overall with a 827 equipped bench. Memory lane........ Ah......... Ok now for tonight.
20 days away. Tonight I scaled things back a hair. By a hair I mean I skipped my incline work. Boh was on call and had to go sedate a patient (anesthetist) and Johnny cakes is in jersey for the week balancing out the beer to tourist ratio. Instead of compensating with a different movement I took bohs advise and just cut them out. Dieting is taking a small toll and I only have so much energy. It was a good choice.
bench
135 for 2 sets of 8
225 for 5
315 for 3
365 for 1. Started start and pauses here
420 for 1
460 for 3 singles
cat work
315 for 3
365 for 2
405 for 1
db flat flys
85s for 3 sets of 8
Low pin barbell ext against double minis. Bar at face level.
45 for 8
95 for 5
135 for 3
leaning bw tr ext
3 sets of 15
Elitefts American bar front raise all the way up
Bar for 8
add 10s per side for 8
2 10s per side for 8
db side raise with continuous tension with 20 seconds rest inbetween sets
25s for 8
30s for 8
35s for 8
Dead stop Close grip pull ups for biceps
3 sets of 8
Done.