So I signed up for USAPL BENCH NATIONALS. 4 weeks out
I hate when a meet cycle goes awesome and things don't pan out meet day. My bench prep was great and it didn't carry over to a pr. I decided to do a meet in august to get the most out of the past 12 weeks. In light of the chance that the IPF decides to do a raw bench worlds I decided to do this meet.
Bench.
135 for 3 sets of 10. Shoulders were tight. 225 for 3 315 for 3 405 for 3 495 for 2 495 for 1 495 for 1
Video of 495x2
[youtube=https://m.youtube.com/watch?v=hCqLp9CcLFA&app=m&persist_app=1]
Spoto press. I wanted to try these. Came an inch from chest, paused 1 second and pressed back up.
405 for 2 sets of 3
Isometric press with dead bench
5 seconds press with pins at chest followed by a 315 cat dead bench
[youtube=https://m.youtube.com/watch?v=9SWfPDwoptE]
We did this 3 times. The video is great. I tricked john into thinking I was going and didn't. Fun stuff.
Cat bench with close grip
315x3x3
Tricep pin ext with chains
Barx8 135x8 185x5
[youtube=https://m.youtube.com/watch?v=98YSJUdiQjQ]
Band cross overs
3 sets of 15
Boh was doing these Tuesday and the rack tipped over on him and hit him in the head. He had to get 5 staples in his head. Damn. He sent me a text with a picture of his staples and a note saying " we should really bolt that rack down". I double checked the hundreds on the back of the rack each set lol.
Band push downs 3 sets of 20
Super strict Db side / front raises
25s for 4 sets of 15 alternating side and front.
Incline abs against bands
3 sets of 15 followed by a 5 minute panic cramp of my entire ab wall. Terrible but funny.
4 weeks out. I forgot to mention that I registered for the 264 class and need to lose 11 pounds by 8/30. Oh and it's the dreaded 2 hour weigh in. The chase is the real thrill though.
