Current total: 830.5 at 132 lb BW - Florida State and National Record Holder in Junior and Open Women's Raw division
Qualified National Strongman competitor and will be competing in Nationals this coming October to qualify for The Arnold in 2016
I am here to live, learn, and pass on.
Event
Circus DB presses @ 85% 5 x 3 - main focus was to work on form and technique.
Comp weight for the DB is 70lbs. I worked up to 65lbs and it felt better than ever as far as consistency with the presses. Went to 90-95% of comp weight instead since it went well (67lbs).
[youtube=https://www.youtube.com/watch?v=8CpT_dFKFtQ]
[youtube=https://www.youtube.com/watch?v=b5z4CFoQYPc]
This may sound silly but (and thanks to Mike for this tip) be cautious of the shirt and shoes that you wear during prep. I have the tendency to wear tanks because:
1. It's hot as balls in Miami
2. You feel jacked because you do it for the pump
Typically competitions provide you t-shirts and it's mandatory to wear them. This may not seem relevant but for some people they get thrown off by wearing something they don't typically train in -- even down to the shoes they wear. If you press in Olympic shoes during prep, you should be wearing Olympic shoes comp day. Never change your groove.
Supplementary
Slingshot bench with pause - I don't throw on the slingshot until I'm just about warmed up and pressed a fairly heavy single or double. I had the itch to just test my regular bench since we typically press close grip.
Worked up to 175lbs x 2. Wanted to go heavier but then stopped myself and thought "well, what's the point of that." Always stick to the plan because then there is a higher possibility you may get hurt - never deviate away from your goal. Threw on the slingshot and banged out 175lbs for 4 x 5 (with 2 second pause).
[youtube=https://www.youtube.com/watch?v=FVlqELDq80Q]
Assistance work
DB Floor presses - 3 x 15
Incline DB presses - 3 x 15
Arnolds - 3 x 15
Band push downs - 3 x 25
Reverse Hyper - 3 x 15