One of the many, many reasons why it's well worth the 1 hour each way drive to train at Elitefts every week is the advice I get on a regular basis. After a half hour conversation with Dave, I finally decided that I'm not doing a meet again until September. Now that I figured that out I need to sit down and figure out my programming sooner than later.
I came in not really knowing what I was going to do and decided to jump in with Jordan and Chuck, who are both getting ready for a meet and were hitting triples. Their group usually trains pretty hard and doesn't mess around.
Warmup: 100 ish cable tri pushdowns, 100 ish band pull aparts
Bench Press: (first time on a flat bench, without bands or chains, and a regular bar in a moth at least)
barx10
135x10
185x5
225x5
275x3
315x3
345x3
365x3
385x3
405x3 - ties a 3RM PR
Pretty happy about that considering I haven't done a heavy regular bench in a while. I'd love to hit 450 in September. I plan to hit a 3 week wave of flat bench followed by 3 more weeks of incline bench, even though I really hate it and suck at it. I'm curious to see how it will carry over and affect my flat bench.
Fat Bar Overhead Press:
3x10 with light/moderate weight.
Chest Supported Rows
5x20
Hammer Strength Plate loaded chest supported Row
4x20
As always, it was a great day of training at the Elitefts Compound. I love the atmosphere and the people I get to train with, and I've build some great friendships with the other regulars there, so it's nice to catch up with them.