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