Since I'm not competing again 'till September I decided to hop back on a bench program with a lot of volume that I've made some good progress with in the past, it's just a lot of heavy reps that I'm not really used to, so I have to make sure I don't get lazy with my warmup/prehab work.

Warmup: 100 band pull aparts
Bench: bar x10
135x10
225x10
1st working set:
260x8 (60%)
325x6 (75%)
345x4x5 (80%)
325x5 (75%)

The first couple weeks of this program aren't that tough, but a few weeks in it really picks up and the last couple weeks are really, really tough. I think all of the extra volume and the reps at 90%+ will really help me.

Facepulls 3x25
Front Raise 4x10
Side Raise 4x10

Shrugs 100 light reps.

I'm really looking forward to seeing the results of this program. Hopefully we'll see a big PR in 9 weeks.