One of two shirted bench nights I have left before my competition on Dec 5th
Warm up
sets of 20 with bar
sets of 20 with db
*Start
140x5
190x3
230x1
320x1
Add 1bd and catapult
410x1
Metal Prototype shirt
550x1 3bd
600x1 2bd
650x1 1bd
700x1 touch
775x1 4bd
830x1 4bd(pr)
*on my heavy shirt nights the last month of a meet my training is usually done after my shirt work.
*Thank you so much to my team for helping me through these workouts, it requires a lot of help to get it done right, thank you!