I'm five weeks out from the 2015 Arnolds where I will be competing in the Raw Classic Division. I'm currently on Week 7 of a 12 week training cycle and this is my first log as an Elitefts athlete.
Warmup: Bar X 10/10
65 X 10/10
75X 10/10
95 X 5
115 X 3
125 X 2
135 X 3
145 X 2
155 X 2 with Elitefts Shoulder Saver
165 X 2 with Elitefts Shoulder Saver
175 X 2 with Elitefts Shoulder Saver
185 X 2 with Elitefts Shoulder Saver
195 X 1 with Elitefts Shoulder Saver
I have started to work on improving lockout strength by utilizing board presses but today I tried the Elitefts Shoulder saver which was between a 2 and 3 board press
Bench Finisher: Fat Grip 135 bench for Max Reps: then add micro-mini bands and continue until failure (These were brutally effective)
DB Floor Presses: 45 lb's X 10/10/10
DB Tri-cep rollbacks: 25 lbs X 10/10/10
Tricep pushdowns with mini bands: 2 sets of 20
Barbell curls: 45 lbs 15/15/15
BB Military Shoulder Press: 45 lbs X 10/10/10
DB shoulder lateral flies with 10 lb plates X 15/15/15
I've been having difficulty locking out heavier weights on my bench press so I've been concentrating on heavier lockout movements to improve my bench transition from my chest to lockout.
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