Monday's Raw Bench Training

Raw Bench Press:

45 x 5; 135 x 5; 225 x 5; 275 x 3

Work sets:
315 x 2
365 x 1
400 x 1

Incline Bench Press
135 x 15 reps
225 x 8 reps x 2 sets
135 x 15 reps

Dumbbell Pullovers
4 sets x 95 x 8 reps

Hammer Strength Press
225 x 10 reps x 2 sets
135 x 15 reps

Incline Dumbbell Flyes
3 sets x 50's x 10 reps

Cable Pressdowns
210 x 15 reps x 2 sets
170 x 10 reps
180 x 10 reps

Cardio:  I actually turned the elliptical machine on today, as I did 15 minutes on program 1 while watching Sports Center.

Notes:  Hit the World Gym at 9am to get in my July 4th training.  Before I headed to the gym I liberally applied Blue Heat to my left shoulder region, and my middle and lower back.  My left shoulder had been getting better but I must've slept on it Saturday night, cause I woke up with it hurting on Sunday.  As for my middle back, it is particularly sore from yesterdays big max effort training session.

The 400 raw bench went up well, and there may very well have been room for more.  Considering it was my first raw 400 since before the SSA Imperium meet, and the left shoulder pain I have been having I decided to call it there and head in to assistance.  As the assistance progressed, my left shoulder pain started to kick in more.  All in all I'm happy to be back at the 400 pound raw mark, and the bench press which was the main exercise went well today.

The plan for the week is:
Tuesday: Walking possibly pushups as well
Wednesday: Posterior Chain assistance
Thursday: Possibly Speed Bench, then Upper Back and Triceps Assistance Heavy
Friday: Walking possibly pushups as well
Saturday: Upper Back, Biceps, and Jersey Shore
Sunday: De-load Squat and Speed Pulls