After a late departure from Pittsburgh, we rolled up to the S5 at 730pm. Surprisingly there were still a ton of people getting after it. We quickly said hi to everyone, banged out a workout, and left the compound for some grub and some sleep.
Speed bench 185 against double red minis 8x3
-I still have to emphasize this to all of my clients when we get to this point in training. I bench mid 500's raw and I still use 185-225 for speed work. So when you bench 315 raw, you likely need 95-135 for speed work, and that still may be borderline speed/strength as opposed to pure speed.
DB incline 70# (because I was too lazy to go heavy)
3 sets of - 5 reps, 5 eccentric reps, 5 pause reps, 5 reps (ended up being pretty effective)
Chest supported row 2 plates 3x20
Pec deck and reverse pec deck 2xfailure each
