Foam roll
Dynamic warmup

Bench 135x10, 225x5, 315/405/495/515x5
4 board press, ring finger grip 495/515x6
Standing oh strict press 225 2x10
Hammer strength back machine 4 plates 5x10
Reverse curl, buffalo bar x10, fat bar x10, ssb x10

Trained at the Refuge in Middletown, CT. I am really starting to get to like the place. I even got to use a machine. It's been a long time since I have done that. If you are looking for a powerlifting gym in CT, the Refuge is a great choice.

Took plate jumps which felt great. I think too small of jumps along with my warmup can get a bit taxing phyisically and mentally. It feels like it takes me forever to get to my top set. I was happy with my triples. I am using a stricter form and making sure to pause at the top of each rep. I could get more weight by just pumping out reps, but that would defeat the purpose of trying to improve my lockout.

11/3 Bench Clinic linked per permission of Elitefts.com
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Vincent Dizenzo