Thursday Bench Assistance Training

Today's training looked like this:

Dynamic effort bench press vs doubled mini bands
45   x 3 reps x 3 sets
135 x 3 reps
205 x 3 reps x 6 sets

Seated cable rows
300 x 5 reps x 5 sets

Vogelpohl Pulldowns
80 x 15 reps x 4 sets

Ab Pulldowns
120 x 15 reps x 4 sets

Lying Floor DB Extensions
40's x 6; 50's x 6; 60's x 6; 70's x 6

Face Pulls
150 x 15 reps x 4 sets

Cable Pressdowns
150 x 15 reps x 4 sets

Today was a good day training and otherwise.  I had a physical today, and passed with flying colors.  Its always good to get an updated 'you are healthy.'  I weighed in at 308.5, so it is official I am now a 308!  The way I am losing weight, I am going to increase my calories.  I'd like to show up at the meet step on the scale see 305, without having to cut at all the week of the meet.  Looks like I am on that path.

Clint came down today and we worked his press call on the bench.  Clint looked better today making the press with press commands at 225 and 245, and missing at 255.  We worked the bottom end with deficit bench presses using a 6 inch cambered bar and boards.  He followed this up with one arm DB presses to address stability which at one time was a detriment for his bench.  Next were bodyweight dips, he has been getting really good at these.  He wanted to do face pulls, and we closed with cable pressdowns.

A lot of volume today, but a good day.  Feeling strong, feeling healthy!