Foam roll and warmup
Bench 225 5x5
3 board press 225 w/doubled mini bands 2x10
Inverted barbell row 2x10
Reverse barbell curls 2x10

Just a light upper body workout after the meet. I am very excited that I figured out how to train boards by myself. I took one of my weight vests and took all the weights out. It secured the boards perfectly. I really wanted to get back to some board work on my high intensity supplemental work. Years ago when I was chasing an 800 equipped bench, I kept missing at the top. At a meet in Long Island where I missed, Chris Taylor told me to throw in boards with bands. This helped me hit the 800 at a meet within a month. Thanks Chris. With my last 600, I clearly have to improve my lockout. This should be instrumental.

A lot of people might wonder why I don't do my board work with the crew on Friday nights. Through trial and error I have figured out my raw bench benefits more from doing high intensity supplemental tri work on DE days and low intensity on ME days. I think it's because I get so spent from ME work that I can't put the required effort into the high intensity tri exercise. In addition, considering my weakness is lockout, this gives me the opportunity to work it twice a week.

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Vincent Dizenzo