Warmups
Bracing protocol
Light band work such as dislocates, band pull apart's, and some light tricep push downs.
Bar - 10 reps x 2
135 - 10
225 - 8
315 - 4
405 - 2
Working Sets
445 x 2 x 4 felt better than week one starting to find my groove again.
Fifth SetThe fifth set is always an amrap. Tonight I got 7reps I'm going to aim to keep my fifth set reps close to this throughout prep.
Accessory Work
1" pause presses, with 5-second, pauses using my competition grip for two sets of 5 reps. I did these with 365 lbs.
Side raises two progressive sets of 10 with 40lbs. Focusing on slowing down the negative portion of the lift.
Rear delt raises for two consecutive sets of 12. For these, I used 20 lbs.
Mood: I'm too damn big and been doing this way too long not to have a 600 lb bench by now.
Energy: Like a guy who wants a 600lb bench
Feeling's: Damn I need a ........yes you guess it a 600lb bench
