26 Jun Training week 4, day 2: Bench

I’m currently in an off-season training mode, and I’m looking to do a meet in the fall. Bodyweight is currently down to 270 from 293 and I want to continue becoming more healthy and active (walking a mile per day) and eventually get back into a precontest prep by August 2014. Best official equipped lifts in competition are 1185 squat, 825 bench, 800 deadlift with a 2730 total.

Warm-up:
McGill Big 3
Band fly

Goal for the day:
I took this day a sort of a deload. I needed a week to back off before turning it on. More than anything I’m knocking some more rust off and getting in the groove.

Training:
=Floor press with 8,000lb of Chains
225×3 – 5 sets

Incline DB press W/Light band
3×12

Light band Piston press-down
3×30

Band Fly
3×15

Bench Dip
3 sets to near failure

McGill Crunch
10x10sec hold

Overview:
I’m ready to crank things up. Saturday will start the real offseason work, and I’ll be getting into briefs IF I can get into them. I’m looking at competing in Oct-Nov or so. I have a few things in the works as far as potential meet, but I don’t want to say yet.

Bodyweight is back up to 271. I want to be closer to 265, but I have to be patient.

I’m still walking about a 1 mile per day. Great for my back. And heart!If you have nagging back issues, walk daily. First thing in the morning is best. [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]