Working with Casey Williams has been the best thing that has ever happened to my bench press thus making me a better well rounded lifter. I am not trying to go for any crazy totals this meet, just a total that has evaded me for over a year and making improvements on my bench is where it is going to count.
Training:
*4x3 w/3 sec negative: 315
*Neutral DB Bench Press
*Tsunami Bar Pulldowns
*Side Raises with 3 count negative,super set with band pull a parts for mid trap
*Hammer Strength Low Row
*Single Arm Grenade Ball Press Downs