Foam Roll upper and lower
Dynamic warmup
2 board press w/dbl light bands 100/140/190/230/280/320x3, 370/410/460/485x1 505 2x0
Incline w/swiss bar 325 3x8
Wide grip pullups w/1 light band assitance 7/5/5/5
Tate presses 55 3x15
Dbl preacher curl 25 3x12

So the 460 felt good. I was at a croosroad here. Do I go straight to 505 to beat the 500 from the past mesocycle or do I take a smaller jump within the 90% range before I go for it. Well, I took 485 and it snapped like an empty bar. Then onto 505. Damn, I hit the wall right at lockout. Thought I might have been out of the groove, but that wasn't the case. Stalled out badly on the second attempt at it.

Now I know to shoot for that top number on the second lift instead of taking the intermediate jump. If all goes well I can repeat or take a small jump for the third. If it's a grinder I can drop down a little and still be within the 90% range.

Psychologically it's bad for me to miss weight. I can't remember the last time I missed a training weight and wasn't able to come back and get it. I'm ok with it though, this was a learning experience. I'll be back on track for next week.

Boston Area Bench Clinics linked per permission of Elitefts.com
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Vincent Dizenzo