Very happy with today's workout. Two weeks ago I took out the weekly speed bench day and substituted in another heavy movement day. I have already noticed significant improvement in my benching. It looks like I will use the speed bench sparingly (especially considering my strength and speed off my chest is a huge strong point for me right now).
Hit a PR in floor press.
Also as a point to note I have gained 7 pounds in the last week or so which is good. Am consistently weighing 187-189 at night and 185-186 in the morning. Can't say I have been eating or dieting any differently. I did switch my protein drink to the Optimum Nutrition 2:1:1 Recovery Mix. But historically I will go 6 months without gaining any weight and then in one week gain 5-8 pounds just to remain there for another 6-months. Either way, this is a much better weight to be training at for my weight class than the 178-182 I used to be at.
Normal Grip Competition Pause Bench
225 lbs x 5 reps x 1 sets @ 8 RPE235 lbs x 5 reps x 1 sets @ 8.5 RPE
235 lbs x 5 reps x 1 sets @ 9 RPE
225 lbs x 5 reps x 3 sets @ 8 RPE
Floor Press (Medium Grip)
225 lbs x 5 reps x 2 sets @ 8 RPE225 lbs x 5 reps x 1 sets @ 9 RPE
225 lbs x 4 reps x 1 sets @ 10 RPE
DB Overhead Press
65 lbs x 7 reps x 2 sets @ 8 RPE
65 lbs x 7 reps x 2 sets @ 9 RPE
Finished with Chest Supported MTS rows.
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