Warmups
Bracing protocol
Light band work such as dislocates, band pull apart's, and some light tricep push downs.
Bar - 10 reps x 2
135 - 10
225 - 8
315 - 4
405 - 2
Working Sets
430 x 4 sets of doubles
Fifth Set
The fifth set is always an amrap. Tonight I got 14 reps. Thuggin'
Accessory Work
1" pause presses, with 5-second, pauses using my competition grip for two sets of 5 reps. I did these with 345 lbs. trying to clean up the sloppiness on these.
Side raises two progressive sets of 10 with 40lbs. Focusing on slowing down the negative portion of the lift.
Rear delt raises for two consecutive sets of 12. For these, I used 20 lbs.
Mood: I'm too damn big and been doing this way too long not to have a 600 lb bench by now.
Energy: Like a guy who wants a 600lb bench
Feeling's: Damn I need a ........yes you guess it a 600lb bench