Bench day with video
Week 2 of USAPL bench nationals prep
I adjusted my training max down to account for the long meet cycle I just did. My last cycle was based off a 530 bench. I'm working off 495 for the next few weeks into nationals. I just did 495 for a double and two singles last week but I have 10 lbs to loose come meet day. 10 lbs with a 2 hr weigh in to be exact and strength will without a doubt drop. To avoid over training my goal is to smoke my weights and be fresh for the meet. Grinding is only welcome on everything else lol.
Bench
135 for 3 sets of 8
225 for 3
315 for 3
385 for 1
425 for 1
470 for 3 singles
Video of third single
https://m.youtube.com/watch?v=xsQcdztIzU0&app=m&persist_app=1
Spoto press with feet up
405x3
425x3
ISO press / cat bench super set. Got these from josh Bryant's bench press book.
3 sets super sets of Chest level ISO for 5 seconds followed immediately by a set of 3 with 315 cat style. These are draining.
Flat db fly
75s for 3 sets of 10
Floor Ez bar ext
135 for 8
185 for 6 2 sets
Body weight tricep exts against rack
2 sets of 10. I was reading a log on the site and read about these saw these. Nice pumper lift with a big stretch. I can't remover who's log but thank you.
Front raise all the way up followed by side fraise super set.
25s for 10/10
35s for 10/10
Done
Killer workout. I started cycling carbs and am already down 3lbs from Sunday.