Warm up

Rumble roller
Lacrosse Ball

Low back, upperback, hip flexors and delts

Bench

135 for 5
185 for 5
225 for 3
275 for 2
315 for 2
365 for 2
420 for 4

Speed bench

315 for 3 sets of 3

Paused singles for speed

405 for 3 singles with USAPL commands

Incline Tate press

25's for 8
65's for 8
70's for 8

D.B Font Raise all the way over head

25's for 3 sets of 20

DONE

Solid workout. Like the squat the bench reps felt heavy as well, but its to be expected less than two weeks from doing a meet. Im confident that If I hit the recovery stuff as I have I will be feeling very well next week for some heavier work. I weighed 243 today after a super cheat day yesterday. I just felt hungry all day and ate all day. I finished with a pizza and a 12 pack for dinner. Even though this was awesome I need to stay focused on my weight. I can lose a few lbs in 2 weeks or I can gain alot of weight in 2 weeks.

,
Scott Yard