Back On The Bench

After the crazy week end I'm wanting to get back on track with my own training. Since my lower back took a Shit Kicking with set up, spotting/plateloading, and tear down at the competition I decided that squats were better left until next week. The bench today offered no problems and my enthusiasm has now been rekindled.

Warm Up
Vibration Table (new toy) - 5 minutes.
Stationary Bike - 5 minutes.
Stretching.
Flat Bench Press - 2 Sets/12 Reps/135lbs, 1 set/8 reps/225lbs.

Power Phase
Bench Press - 7 sets/1 rep/285lbs, 1 set/1 rep/315lbs (felt strong).

Pump Phase
Bench Press - 4 sets/4 reps/225lbs, 2 sets/5 reps/225lbs.

Core Work
Ab Sling Knee Ups - 4 sets/15 reps.

Cool Down
Stationary Bike - 5 minutes.

A really good work out. I'm still perfecting my set up on the bench. It's getting better but still needs a bit of work. Now I need some lunch.

Snowdaddy