Time Frame
Starting off this peak phase I will be using accommodative resistance on Bbench and be aiming for my max attempt at lockout with chains.
Workout
Aerodyne Bike: 3-5 min
Foam Roll Lats: 3-5 min
KB Shoulder Capsule Rotation's (Duffin Video)
Bench:
Bar x 5
95 x 5
135 x5
185 x3
215 +2 for 2
250+4 for 2
275+4 for 2
295+4 for 2
305+4 for 2
305+4 for 2
Low Spotto 3’s hold 1x8: 225 Arm / Lat Started to hurt
Chest Supported Row 5’s hold 2x8: 45
A2) DB Bench Slow Eccentric 3x8: 50-65-65
A3) Bent Over Cable Behind Head Tricep Ext. 3’s hold 3x15: 90
DB Flies 3x15: 15
Session
Very pleased with this bench session, in my mind, I would have liked to hit 315 + 4 chains but that is not the game plan overall at the meet. The bench has never been a strong lift for me so trying to get a PR and drain some energy here just is not in the cards, we will see on "meet day" how I feel. Lat and tricep started to bother me around 275, I implemented the KB in the lat, per EliteFTS teammate Ben Pollack, and it helps significantly fend off the pain, long enough to get through the main bench work. Bailed one set early on the spottos because the risk-reward factor was too low.