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
435 x 4 sets of doubles
Fifth Set
435 x 13
Accessory Work
1" pause presses, with 5-second, pauses using my competition grip for two sets of 5 reps. I did these with 345 lbs. I told Kevin to kill me on these, slow ass 5 counts...Then I repaid him the favor
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 25lbs.
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
