March 18, 2013 – Bench Press Training

Some things. If I do conan's wheel with the current split I'm running, it will have to be the week before deloads as it just beats the hell out of my shoulders and forearms. Saps my pressing strength a bit. The other thing is that I'm doing the Pro/Am on May 11, 2013. Got the leave approved at work and booked the hotel. This will be the only show I'm training towards right now.

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x3
175x3
215x3
245x1
275x1
305x1
330x2
345x2
360x2
290x9

Wide Grip Barbell Bench Presses (paused)
275x6
275x6

Close Grip Barbell Dead Presses
330x1
330x1
330x1

Parallel Bar Dips
bwx3
bw+45x3
bw+90x3
bw+135x5
bw+135x5
bw+135x5

Dumbbell Front Raises
50’sx3
50’sx3
50’sx3

IYT’s
5’sx12
5’sx12
5’sx12

31 Minutes of Stretching

Comments: Shoulders felt tight and sore. I forgot how much conan's wheel beats up the front of the body. A tough workout just became even tougher. Just about all the weights felt heavy. I elected to have a spotter for the top double. I was ready to go and then his hands came out and it threw me off. Almost lost it but got the two ugly reps. Haven't used a spotter in a while. Got to remember to use side spots next time. Just about every exercise I felt soreness in my shoulders and triceps. Still managed to get all my reps for everything. Good bit of stretching to end the day.