Foam roll
Dynamic warmup
Bench, comp grip, w/6 chains 140/190/230/280/320/370x3, 410/460/500x1, 550x?, 540X1
Incline, fat bar, intermediate grip 340/390/430x5
Neutral grip pullups 7/5/5/5
Rollding dbl tri ext 55 3x15
Dbl preacher curl 30 3x12

Last time around I hit 530 with the chains. 500 felt really light so I jumped to 550. I did not lockout both arms. Just felt off. Karsten said he might have left the handoff a little high. Anyway, I knew 530 was my best so I split the difference. I took 540 and it went perfectly. Supplemental and assistance was finished with heavier weight or reps then last time around. Good work.

I only have one more full heavy session before the meet. DE this Monday is going to be tough, but I see light at the end of the tunnel and it's not an oncoming train.

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