Bad Bench Morning 12/9/05

Well, I didn't plan this cycle out well. I did 10 instead of 5 pound jumps, had low volume, intensity sucked the past 3 weeks b/c of my shoulder. So, I will return to my 4x6 after the meet and see how it all goes. I will not do another meet until I can kill 405 with a 3 second pause. I've also discovered something that not just works my chest but my tris for some reason. Fast, non lockout reps on the illegal wides and 22 inch grip benches.

Bench 365x1/385xmiss 3 inches from lockout/345x1/315x4
Wide and Narrow grip Bench 185x2x10
Hammer Curls 75x4x8
Seated Row 200x8/220x8/240x8/300x8
Backhand Rear Delts 105x4x8