Foam roll upper and lower
Dynamic warmup upper and lower
DE bench 225 3x3
Close grip bench w/legs up 135 3x10
Inverted rows 3x10

I would not normally get on the bench within a week of the meet, but I had a form glitch on Friday I wanted to address. 225 was light of course, but just going through the motions felt good.

Just throwing this out there as far as warming up. Sometimes people don't feel the need to warm up their lower body when performing upper body work and vice versa for the lower body. I warm up both always.

It only makes sense to warmup the entire body. I use a ton of leg drive in the bench. Plus, with the squat, you want to warmup the upper body to get under the bar. This is especially true if your upper body is as tight as mine.

Lastly, I have found if I have a good sweat going durning my warmup I'm ready to go. If I don't get a sweat going it's a really slow start to get going under the bar.

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Vincent Dizenzo