Labor Day Bench Training

This morning's training looked like this:

Bench Press (warm ups)
45 x 15 x 2 sets
135 x 5; 185 x 5; 225 x 3; 275 x 1; 315 x 1

Shirted Bench to 2-board
365 x 1; 405 x 1; 455 x 1; 495 x1; 525 x fail; 525 x 1

Overhead Rack lockouts
45 x 3; 135 x 2; 185 x 2; 225 x 2; 255 x 1; 285 x1
315 x1
345 x 1 [P.R]
365 x 1 [P.R]

JM Press
4 sets x 115 x 10 reps

Thick V Handle Cable Pressdowns (Double Pulley)
4 sets x 65 x 20 reps

Overhead Cable Extensions
4 sets x 150 x 15 reps

Today was a good training day.  The World Gym was closed (I hope this isn't a sign of things to come), and Enis and I drove down to Apollon Gym in Edison to train with the bench crew down there.  As the World Gym was closed we ran into Frank from the World Gym, he was getting his train on at Apollon for the first time.  Again, all 3 of us were shocked that the World Gym was closed on a holiday. 

It's clear to me the Metal Pro Bench shirt I have been using will need alterations if it is going to be the shirt I am going to use in November.  There is still a Phenom I will try, and I may have access to a size 54 Super Katana as well.  I just want to get it right so I can hit my target 550 bench at the meet.  The first miss  with 525 we tried something different in the sleeves, and it gave me nothing, and I missed at lockout.  The second 525 we set the sleeves up, and the chest down and it went up no problem.

On to Overhead Rack Lockouts.  I feel my shoulders are lagging the most in my bench press, so I have been including more shoulder work.  2 weeks ago on my sleep deprived Bench day I missed lockout at 345.  Today I came back and handled 345 and 365.  I felt like I had room for more, but didn't want to push it.  2 PR's in one exercise on the same day is quite an accomplishment.

Finished up with assistance triceps work with Enis.  We did JM Presses, and some cable work.  All in all a good day, I was very happy that we were able to all get in some bench work on Labor Day.  Back at it Wednesday with Hamstring assistance, and raw bench work on the agenda at World Gym next Monday.