CGB: 8@260/117.9
Shirted(50 F6): 1@405/183.7, 1@425/192.8, 1@449/203.7, 1@471/213.6
Floor Skull Crushers: 3×8@115/52.2
Pushdowns: 2×15 w/ light band
Seated Cable Crunch: 3×20@140/63.5
Well I got my new(used) 50 F6 yesterday and decided to toss it on today for my second last shirted bench before the contest. This very well could be the meet shirt after how it went today. Continuing with the “No boards in a shirt” strategy I did a 365 double to a 2 board then about 20 minutes later(helping others) put the shirt on and started at 405. Leaving the neck up high and arching up the bar I pretty easily touched this weight and it was an absolute joke of a press. In fact all of the weights were super easy except the 471 which I didn’t really arch up to like the others. I’ve never actually arched to the bar before and I think it really helped both touching and the press.
Squats(belt): 8@385/174.6, 8@395/179.2, 8@405/183.7
SLDL: 2×10@365/165.6
Leg Ex: 3×10@190/86.2
The squats felt really good for how cruddy I felt coming into this workout, I could probably have done 425 or so for 8 today. Although I wasn’t specifically supposed to use the belt but my lower back needs the help these days, of course SLDLs after didn’t help a damn thing…
Legs Up: 3@305/138.3 3@315/142.9, 3@325/147.4
Floor Press: 5@295/133.8, 5@310/140.6, 5@320/145.2
Standing Shoulder Press: 8@115/52.2, 2×8@135/61.2
DB Hammer Curl: 10@38/17.2, 2×10@43/19.5
Good workout, the shoulders held up through it. I changed incline bench to shoulder press as it’s a definately weak point that I’m dedicating myself to bringing up.
Squats(wraps and belt): 2@545/247.2, 2@560/254, 2@575/260.8
Good Mornings: 10@255/115.7, 2×10@260/117.9
Standing Cable Crunch: 10@110/49.9, 2×10@122/55.3
Good workout, the weights all felt light on my back but they weren’t the fastest squats I’ve ever done.
Speed Bench: 8×5@205/93 + green bands(over 100lbs at top)
Shirted Bench(52 RageX): 1@405/183.7, 1@425/192.8, 1@440/199.6, 1@460/208.7
Lockouts(4-5″ ROM): 3@455/206.4, 2×3@465/210.9
Band Pull Aparts: 3×20w/ choked monster mini
External Rotations: 3×10 w/ monster mini
DB Cleans: 3×10@25/11.3
Face Pull: 10@100/45.4, 2×10@120/54.4
This is the first time I’ve ever done speed bench for fives and it was weird, those last two reps just don’t want to be fast. The eight sets were four close grip and four medium grip and my shoulder survived all the way through. I borrowed a 52 ragex, I’ve had a 50 on before but it was just too damn tight. I also took some advice I heard on Fortified Iron about not benching to boards in the shirt so I took 405 with the shirt and fought it to a touch. It was a tough touch but it went and it was an easy press. I continued on up staying tight but touching each weight and the presses were all good, the 460 was a little slow but not bad.
Gave my shoulders/rear delts a good workout after just for good measure.