Still getting ready for Nationals. Today is my first day in my bench shirt. Although I'm feeling under the weather (it's getting worse as the day goes on) I still managed a great morning of pressing.
Warm Up - Stationary Bike 5 minutes.
Bench Warm Up - 135lbs/12 reps, 225lbs/6 reps, 315lbs/1 rep.
3 Board Gear Press - 405lbs/3 reps, 455lbs/3 reps, 495lbs/1 rep.
Push Ups - 3 sets/12 reps.
Pull Up Negatives - 3 sets/6 reps.
Dumbbell Bent Over Rows - 3 sets/6 reps/85lbs.
I was totally spent after this work out. I'm coming down with some kinda virus. The 495lbs felt really good and I could have managed more if I was 100%. Maybe 515lbs. This is excellent for my competition forecast. I speculate a 205 - 210kg Bench Press at Nationals 11 April 2010.