"Competition Bench"
415x3x5 sets, 435x3
I was pissed after my first two sets of 415. They were slow and tentative after watching the video. As the sets went on I got better, and more confident. Finally I took an extra (heavier) set at 435. Prior to the Arnold last year, Jimmi Pacifico was in town and we trained together. I hit 435x3x5 with good speed. I compared the sets (thankful for IG and video in general) and I was pretty close to the same pace. Needless to say, it was a nice boost of confidence.
Close grip spoto press 414x3x2 sets - these were too heavy, I should have dropped down to 3 plates #ego
Fatbell bench 124# x15, x12, 97# x 15
-these are a pretty good indicator for me in terms of overall strength and work capacity. At my best I could bang out multiple sets of 20 in the 120# range. So there is work to be done.
1/4 dips 88# fat bell 4x12, dropped the fat bell and did a bodyweight set to failure
Standing tricep ext 3x20
Chest supported row 5x10
Band pull aparts 3x20