Wednesday 6/27/12 ME Bench and assistance work

Bench day is pretty simple, work up to a heavy single then some back off sets. All work is done raw and is paused. Bench is my weakest lift and has always been a struggle for me, I have never been a great bencher haha.

Warm-up, gpp
Bar x 10
155x10
155x6
225x4
265x2
286x1
303x1
320x1
320 is what I hit my last meet, and I can hit this number just about any day I bench which is odd for a "max". I will be working on some different set ups and different hand placement on the bar. My form needs some work.

Back off sets were 286 5x3....these felt pretty easy and I will be adding weight each week to my working sets even if the heavy single doesn't move.

My sticking point on bench is and always has been the lockout or last 1/3 of the lift. That being said, this training cycle I am focusing on addressing this issue. I will be rotating board presses, floor press and giving the sling shot a try to help this issue.

Floor Press with the swiss bar (neutral grip bar)
185x5
225x5
275x3
295x1
275 2x2
225x10

Floor presses were followed by Kroc Rows
65x10
110 3x6

Chest Supported Row
90 4x8-10

Triceps rope pull downs
65 4x15

Behind the neck press
110 3x10

Monday Training 6/25/12

Monday-Max Effort Squat and Dead. My Max effort days are not a true max, it is a daily max that I use to  base my working sets off of. I rely on my training partners and how a feel to determine what my daily max will be based on form, bar speed, etc... Having experience with Bulgarian squat training I have become pretty good a listening to my body and determining when to push it and when to back off. All lifts are done raw without a belt.

warm up - foam roll, light stretching
bar x10
165x5
165x5
225x3
275x1

After the 275 squat I added a 12'' box, my ME squat days are typically done from a box. Box squats were
275x3
320x2
341x1
363x1
385x1
396x1
407x1 this was a pr for me on the 12" box and it felt pretty good, a little slow at the top but i'll take it. I will try to break this next week.

working sets
12'' box
363+90lbs of chains, got this for 2 reps but it didn't feel great so I decided to lower the weight to get some good volume in

341+90lbs of chains 2x3
341+45lbs of chains 3x3

Deadlifts up to a heavy single
165x5
275x3
341x2
385x1
430x1
496x1
530x1 I pulled the 530 but it wouldn't have counted at a meet. My hips were slow to come through. At this point I was starting to drag a little bit so I did a few triples at 430 and called it a day.

Post workout was chocolate milk and 50g of Advocare muscle gain protein and  5g creatine mono. 45min after that was turkey pasta. https://www.advocare.com/110915207/default.aspx

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