Off-season: Bench reps, rack lockouts (video)

I just competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined. I will continue to work with Amit Sapir on my off-season dieting, gradually increasing food and working to put on some good muscle. Scott Paltos will be doing my training, reworking some strength work in with some volume work for the added muscle during the rebound dieting phase.   Enjoying bench day lately. Slowly working into heavier rep work. The moderate work is great... groove and position are good. The 165 on this day was a little off, but not terrible. I've noticed that my sticking point is not right off my chest like it used to be. All the chest and pec work I've done has built that up a little. So now sticking point is a little higher up. Will be interesting to see how that plays into my strength work as this continues. Worked some heavier pin presses too. Slowly get my body used to handling the heavier weight. Diet is going well. No major news on that front. Amit is making a HUGE weight cut for this weekend's comp.... hoping to hit a huge WR at 181. Good luck Amit!   SATURDAY Bench press 135x10 145x8 150x6 145x10 155x8 165x4,2 (rest/pause 15 seconds) Rack Lockouts 155x3 175x3 195x2 155x14 Pec Deck Flyes - 3x15 Superset with
Fast push-ups - 3xfail

Machine incline press - 2x20 Seated laterals - 3x15 superset with
Seated cleans - 3x10   http://www.youtube.com/watch?v=DXXDn9sEDWw