bench goal log

[cmillett]

i'm training to nab a state record from a friend and competitor in mississippi in the apa,the current record is 525 for the bench.
i'll be training using a hybrid of a few programs,my raw day will consist of kennellys raw program and my ME day will consist of brd and shirt work,the brd height will not fall lower than the 3brd during raw work on this day,i will use the wsbb approach on this day,2wk waves example=3brd,3brd,4brd,4brd,shirted singles,shirted singles.

i took off for acouple of wks to recupe and review my notes of my last training wave,i will also be training my raw sq and dl,i'm not going too log those here because of my present goal,so heers the 1st 3 wks of training,

MAY 28=BENCH RAW w/mini bands
50% 185 8x3,1x30 i like a rep set
tris / bis rope=6x10 / 4 x 10

MAY 29= SQ / DL

MAY 30=OFF

MAY31=BENCH ME w/mini bands
warn up
raw 3brd=275x3,315x3,365x3,385x1,405x1,425x0
low pin lockouts=315x5,365x5,405x5,455x5
shoulder press= med heavy 4x8

JUNE 1=SQ DE / UPPER BACK

JUNE2=OFF

JUNE 3=BENCH RAW w/mini bands
55% 205 8x3,1x25
tris / bis=6 x10/4 x10

JUNE 4=SQ/DL

JUNE 5=OFF

JUNE 6=BENCH ME w/mini bands
warm up
3brd=275x3,315x3,365x3,386x1,405x1,425x1,455x1 PR!!!!
low pin lockouts=315x5,365x5,405x5,455x5,495x5
shoulder press=4x8

JUNE 7=SQ DE /UPPER BACK

JUNE 8=OFF

JUNE 9=BENCH RAW w/minis
60% 225x7x3,1x20
tris/bis=6x8-10

JUNE 10=SQ/DL

JUNE11 =OFF

JUNE 12=BENCH ME w/mini's
warm up
raw 4 brd=275x3,315x3,365x3,405x3,455x1,475x1,495x1 PR!!!!!!!
shouder press=4 x8

JUNE 13=SQ DE/UPPER BACK