After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
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Another great max effort day, hitting a good all-time PR with 275 from a deficit with the chains. It's now time to start implementing my training block where I bench press three times per week. I'm going to have my standard max effort and dynamic effort days, but I'm now adding a rep effort day into the mix. This day right now with be 10x10 with a very low weight and using a specialty bar. Over the course of the training, weight will increase until I get to a hard 10x10, and then I'll drop to 8x8, then 6x6. Then I'll switch up the bars and restart the process. Again, this is all an experiment, but I'm excited to see how it goes and see if I can't see some increased progress on my bench press in the meantime.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Cambered Bench Bar vs 2 Chains Per Side with 1 Board
Worked up to 275x1 - PR
245x2x2
B1) Reverse Mini Band Close Grip Axle Bar Bench Press
Worked up to 305x4
C1) Tate Press
3x12
D1) Skull Crushers
4x10
E1) Band Pressdowns
100 total reps
E2) Rear Delt Raises
100 total reps