Week 9 Training Day 1

Pause Bench 135x1/225x1/315x1/365x5
Decline Bench 225x1/315x1/385x5
Pull Ups BW(290)x5,5,5/BW+25x5/BWx5

Will do another week of 5s for bench as the 365 was easy. For decline will make 5lb jumps for a few more weeks before going down to 3 reps. Got the 25lb plate for pull ups today and it wasn't too bad. For my pauses on bench I take the bar down and do a one-two-press. It would pass in any federation. A tip I'll give is read the article on dragondoor.com about "pull ups for a bigger bench press". I feel these are really helping me. As a side note, my waist is down to 42 so I am losing fat and maintaining muscle.